It’s a miracle. It really is. Pregnancy, growing a human life inside of you, and then making the decision to continue to grow a human being outside of your body… creating milk for it on a daily basis. Actually, more like an hourly basis! It’s hard! Anyone who tells you differently is crazy. While breastfeeding does not work for everyone, I don’t know anyone who can’t recognize the science behind its benefits for both mom and baby. I wanted to provide this article for moms who are looking for healthy foods to eat while breastfeeding to help baby gain weight, but also for all new nursing moms in general to have a well balanced plate!
Right after a baby is born is not the time to experiment with dieting. So I’d like to just warn you right now against trying to lose weight in the first few months of having a baby and trying to breastfeed. You’ll stress yourself out. Don’t even get on the scale. Just use your energy and your feelings as a gauge for how you’re doing and recovering. I’m going to share some tips for helping your baby gain weight, not for you to lose weight. Many women who are nursing do find the weight comes off easier while breastfeeding, but others, like myself, hold onto the last 5-10 lbs until they are completely done nursing.
Normal Infant Weight Gain
Remember, there is no “normal” when it comes to your baby. What is normal for one, is not necessarily normal for another baby, family or mom. There are also differences between “normal” growth between formula fed and breastfed babies, so please, don’t try to compare your babies growth to any other around. Pay attention instead to how many wet and dirty diapers they are putting out, if they are latching well, and if they are growing in strength. And if you are ever concerned about their growth, or your doctor tries to tell you they are concerned, remember your mama bear instincts. Always ask to talk to a lactation consultant or IBCLC for a breastfeeding consult. You can also ask the nurse or doctor to re-weigh your baby if you feel like something does not seem right. While this blog will list foods to eat while breastfeeding to help baby gain weight, you may need additional support.
All of that being said, here are infant guidelines for growth for the first year of life from the Mayo Clinic.
- From birth to age 6 months, a baby might grow 1/2 to 1 inch (about 1.5 to 2.5 centimeters) a month and gain 5 to 7 ounces (about 140 to 200 grams) a week. Expect your baby to double his or her birth weight by about age 5 months.
- From ages 6 to 12 months, a baby might grow 3/8 inch (about 1 centimeter) a month and gain 3 to 5 ounces (about 85 to 140 grams) a week. Expect your baby to triple his or her birth weight by about age 1 year.
Top Foods to Eat While Breastfeeding to Help Baby Gain Weight
While these foods and tips are helpful for moms who are concerned about their babies growth, they are also just general healthy tips and foods for moms who are breastfeeding! It’s important to remember that while you’re eating, to make milk for your baby, you’re also eating to heal your own body, mama. Your body during pregnancy and postpartum are in a state of depletion, where you are give-give-giving, and it’s important when recovering, for MONTHS, that you look at good-quality foods, good quality supplements, and remembering to take care of yourself through proper nutrition.
- Water: Keep your water bottles by you at all times, and try to stay away from plastic, but aim for 100 or more ounces per day of water. More if you live in hot climates, sweat a lot, or have begun exercising. Remember if you sweat a lot, or if you do eat a low-carb diet, you’ll lose more electrolytes, so make sure you are either adding good quality salt to your diet to replenish those electrolytes or taking a good quality supplement.
- More Calories: While this is kind of vague, I never want to see new moms trying to diet. Having a healthy diet is important, but going on a diet, cutting calories, or starting to stress about calories will only make things worse. Instead, I tell moms, eat 3-4 meals a day, and have a good quality, healthy snack every 2-3 hours. Eat when hungry and eat until satisfied.
- Organic, Grass-Fed, Pasture Raised Animal Products: In the book Real Food for Pregnancy by Lily Nichols, the author cites many research papers highlighting dangers of a vegan diet during pregnancy and while breastfeeding. There are hundreds of citations in her book supporting high quality animal products for the benefits of the DHA, B Vitamins, and more.
- Eggs: Eggs from pasture raised chickens are going to have higher levels of DHA, vitamin A, and choline. Choline needs are highest when breastfeeding than any other time and are vital to baby’s brain development.
- High Healthy Fat Foods: When a mother eats higher levels of beneficial fatty acids, that translates into higher fat levels in breast milk. Breast milk is higher in fat will be higher in calories, and also has a calming like effect on your infant, possibly even promoting longer sleep durations!
- Lower Carb Snack Options: Going completely low carb is not something I recommend for new moms. However, eating low-ER carb options is beneficial for the reasons I stated above. Look for snacks that will keep you full for longer and also will not spike your blood sugar.
Herbs to Increase Milk Supply When Breastfeeding
While there are a variety of eat while breastfeeding to help baby gain weight, you can also increase certain herbs. Galactagogues are items that can be consumed that are shown to increase milk production and promote let down. How can a food increase milk supply and promote let down? Well, they have pharmacological effects that interact with dopamine receptors and result in increased prolactin levels (Aviva Romm). I have to add that you can take all the supplements in the world to try to increase your milk supply, but if your stress levels are too high, your dopamine isn’t going to be kicking in the same way allowing this process to work its magic. You’ve got to find ways to calm down, relax, and de-stress to allow for better milk supply.
- When buying herbs, look for organic varieties. There are some brands you can find in most grocery stores, like Traditional Medicinals, or buy individual herbs from a site like Mountain Rose Herbs or Starwest Botanical.
- Fenugreek and blessed thistle are common herbs mamas take in the form of capsules or tea to help boost milk supply. These can be found in teas or capsules.
- Other lesser knowns herbs include chamomile and lavender. I bought this chamomile and lavender tea in bulk and drink it every night.
According to Aviva Romm, here is a list of herbs to help boost milk supply:
- Marshmallow Root
- Dill
- Oats
- Caraway
- Blessed Thistle
- Fennel Seed
- Goats Rue
- Barley
- Hops
- Anise Seed
- Fenugreek
- Chaste Berry
- Lavender
- Motherwort
- Chamomile
- Blue Vervain
Aviva Romm’s Mother’s Milk Tea Recipe:
- 1 oz dried chamomile flowers
- 1 oz dried catnip
- 1/4 oz fennel seeds
- 1/8 oz dried lavender blossoms
Place 1 Tbs of dried herbs in a cup or teapot and cover with 1 cup of boiling water. Cover the cup or pot and steep herbs for 10 minutes. Strain and lightly sweeten if desired.
Supplements for Breastfeeding Moms
- DHA: if you are not a fish eater, like myself, you may want to consider supplementing. Infants of mothers with high DHA concentration in their milk have better neural and visual development (Real Food for Pregnancy).
- Choline: If you’re not eating eggs, liver or other organ meats high in choice, it’d be wise to supplement. I personally use Seeking Health’s Optimal PC Liquid supplement.
- Vitamin D: As I mentioned in my video on natural supplements during pregnancy, it’s well known that most women in the US are low in Vitamin D. Because of this, it’s important to 1- know your own personal vitamin D status to supplement appropriately, and 2- supplement your breastfed baby .
F00ds for New Moms
The following are some of my favorite meals that are quick and easy for new moms. Inside the Mommy Feeding Family program I have tutorials on freezer meals and recipes using freezer meals, if you’d like to be on the waitlist for when I open that back up again. In the meantime, check out some of these favorite meals & recipes:
More questions? Review my last post on breastfeeding tips for beginners.
I hope that this knowledge brings you some stress relief! If you have any questions about breastfeeding and producing breast milk, please comment below! Also, join the Mommy Feeding Family Facebook group to connect with other mamas!
Sources:
Real Food for Pregnancy, Lily Nichols
Botanical Medicine for Women’s Health, Aviva Romm
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