Must-Have Food Items During Lactation 

A lot of new mothers want to increase their breast milk supply as they feel they are not producing enough for their baby’s requirements. It is only natural, of course, because every parent wants the best for their little one!

During breastfeeding, the biggest aspect that should be taken care of is the diet of the new mother, as it not only impacts the amount and quality of breast milk produced but the diet also has an overall impact on the post-delivery recovery of the mother. It is important to consult a doctor while planning your postpartum diet so that they can balance out nutritional requirements while keeping in mind which food enhances breast milk supply as suggested by renowned Vidhi Beri, the best Lactation consultant Kolkata.

But fear not new moms, we got your back as we bring you the list of best food items for consumption during lactation. These foods have been used for generations by lactating mothers and have been found to be effective. A small tip- These foods should be consumed as part of your daily diet, and not merely included as a supplement (you can thank us later people!).

So read on-

Millets, Lentils, and green leafy vegetables

The fiber, protein, and iron found in lentil and bean in addition to other food such as millets, micro food, and super green make these dietary staple food a great choice for especially for all health-conscious people. They make a great protein source for vegetarian and vegan diets and can be added to almost any meal to pack a bigger, nutrient-dense punch. Fiber ensures that the digestive system stays on track and helps to regulate blood sugar and blood pressure level.

In addition to the above-mentioned points, we all must have heard the loud praises leafy greens seem to get for everything – including Lactation problems (new moms, are you listening?!).

According to a recent medical study daily servings of leafy greens such as spinach, kale, and collard greens are considered to help enhance the production of breast milk because of the nutrients and vitamins present in these veggies. So do not avoid piling your plates with greens as suggested by renowned Vidhi Beri, the best Lactation consultant Kolkata.

Fenugreek Seed

One may have heard the importance of having Fenugreek seeds which good sources of many nutrients. Their health benefits are mainly due to their content of Vitamin  B as well as omega 3 fatty acids, iron, calcium, phosphorous, and beta-carotene.

Did you know Fenugreek seeds have been used for generations and across the world to increase breast milk production?! Fueling up on fenugreek seeds helps with the baby`s brain development, as shown in the recent studies. Fenugreek seeds are also extremely beneficial in improving one's bone density and strength as suggested by renowned Vidhi Beri, the best Lactation consultant Kolkata.

A small tip- Fenugreek seeds can be added to tea while brewing it or can be used in the preparation of savory dishes. The seeds are also added to roti and puri!

Fruits and Berries

Fruits and Berries such as Apple, Avocados, Bananas, Blueberries, blackberries, raspberries,  oranges are loaded with vitamin  B6 and vitamin C,  in addition to fiber and numerous antioxidants and minerals useful to increase breast milk production.

Focusing on alkaline foods like lemon, millets can bring your body into line and boot immunity – you may find you get fewer colds, improved energy, and a faster metabolism. Increasing the alkaline levels in your body can also lead to a more balanced system not only for you but also for your baby.

Hence fruit is considered to be one of the most healthy additions anyone can make to their diet, especially nursing mothers who are looking to improve lactation. 


Because of the Culinary explorers, we are able to relish different kinds of fruits and vegetables with a number of health benefits. One such vegetable that deserves our attention is the drumstick. 

Drumsticks are a good source of many nutrients such as B vitamins like niacin, riboflavin, and vitamin B12, which are known to play a vital role in improving your digestive health and improving one's bone density and strength. The vitamin C content of Drumsticks helps stave off various infections, boosting the overall immune system of the body.

In addition, minerals such as iron, calcium, phosphorous present in drumsticks are believed to aid in increasing milk production. Therefore, including this vegetable in one’s lunch or breakfast meals can help ensure that they are lactating sufficiently. One can have fresh moringa leaves to garnish the food or have capsules or moringa tea to avail of its benefits.

Renowned Vidhi Beri, the best Lactation consultant Kolkata provides vital health and nutrition information will not only help you to maintain proper mind and body wellness through the natural process but also to improve lactation. Visit Vidhi Beri’s official website to know more.