There are many theories afloat about diets and their effects on milk supply for nursing moms. Some research shows that the nursing mom's diet has no correlation to any discomfort exhibited by the newborn/infant while some research shows otherwise. However, this blog is for those who would like to follow age-old practices, based on ancient Ayurvedic principles. The list of meals below is a 40 day diet for new moms followed in Karnataka, a state in Southern India for several centuries, containing recipes that are easy and quite flavorful, while being amply nutritious aiding lactation and the nursing mom's recovery.
Options for breakfast:
Options for lunch /dinner:
Important Note :- Avoid gassy and tuberous vegetables like potatoes, brinjal (egg plant), sweet potatoes, cauliflower, cabbage, radish, onions, broccoli, etc.
Exceptions: South Indians always end their meals with curd/yogurt with rice ensuring their GI tracts cool down after consuming the spices in the previous curses. Nursing moms, however, should avoid curds/yogurt for the first 10 days, but consume milk with rice instead. From the 11th day, it is advisable to eat freshly set curds as sour curds can cause severe indigestion. If one does obtain curds which arent sour, feel free to consume it as usual.
Options for a late afternoon snack:
Ayurvedic medicines/leyha:
11th day onwards:
Dry rotis/phulkas (begin 10 days after delivery - this is to ensure the mother's digestive system has regulated enough to digest wheat ). So for the first 10 days the above items can be eaten with white/brown rice.
One
of the most effective lactating agents in the vegetarian diet is
garlic. Nursing moms can be given garlic paysa/porridge 10 days after
delivery. My daughter saw a surge in her milk supply after consuming
this dish, so she too can attest to its effectiveness! Fenugreek is also considered to be a useful lactating agents and tablets, tinctures, teas are available to mothers who cannot cook with this useful herb.
Lactation diet should be followed for at least 40 days. Here is a guideline for the diet we normally follow:
Options for breakfast:
Pesaritu-(green gram dosa)
Bread and cereal (if none of the above appeals to the new mom)
Bread and cereal (if none of the above appeals to the new mom)
1 cup of Coffee (with milk)
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| Sajjige |
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| Pesarittu |
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| Broken Wheat upma |
Kootu ( mixed vegetables, coconut and peppered toor dal curry )
Sabzis ( refer the list of ideal vegetables below )
These items are best paired with rice and chutney powders (om, curry leaves, garlic)
Sabzis ( refer the list of ideal vegetables below )
These items are best paired with rice and chutney powders (om, curry leaves, garlic)
Most effective and nutritious vegetables to be used in the sabzis are below with a few sample recipes:
Sopsige soppu ( dill - greens)
Huralikayi ( Green Beans )
Carrot
Hirekayi ( Ridge gourd )
Chappardavarekayi ( Flat beans )
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| Dill (sopsige soppu) palya (sabzi) |
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| Carrot palya |
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| Beans (hurlikayi) palya |
Important Note :- Avoid gassy and tuberous vegetables like potatoes, brinjal (egg plant), sweet potatoes, cauliflower, cabbage, radish, onions, broccoli, etc.
Exceptions: South Indians always end their meals with curd/yogurt with rice ensuring their GI tracts cool down after consuming the spices in the previous curses. Nursing moms, however, should avoid curds/yogurt for the first 10 days, but consume milk with rice instead. From the 11th day, it is advisable to eat freshly set curds as sour curds can cause severe indigestion. If one does obtain curds which arent sour, feel free to consume it as usual.
Dry coconut pieces can be relished as snacks whenever hungry (raw groundnuts also serve as tasty sides) which aid lactation. More explanation about their content and method of ingestion is provided in the "A typical daily dietary routine for a new mom" post.
Fruits:
Nursing moms require a healthy serving of fruits too. Though there are no hard and fast restrictions on these, some of the most beneficial ones are
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| Gond Laddoo |
Nursing moms require a healthy serving of fruits too. Though there are no hard and fast restrictions on these, some of the most beneficial ones are
Apple
Pear
Plum
Figs
Sweet orange
Pineapple
Apricots
Pomegranate
Note :- Try and avoid bananas, papayas as they can cause vatha/gas in the body
Ayurvedic medicines/leyha:
Morning: the nursing mother should have 5 gms of shunti leyha ( herbal
medicine ) followed by 1 cup of milk first thing she wakes up
Post meals (After lunch and dinner): 2 tsp of Dashamoolarishta mixed with
4 tsp of water, gond ladoo, should be taken
everyday.
10 days after delivery: Generally in the traditional way – first 10 days(of course this is left to the individuals to follow) ladies used to follow certain rituals like-
Having rava ganji, coffee in the AM
Only tamarind rasam and peper rasam, tur dal/ green gram
dal, milk and rice along with boiled vegetables like bottle gourd, dill greens, carrots
etc for their meals.
11th day onwards:
Dry rotis/phulkas (begin 10 days after delivery - this is to ensure the mother's digestive system has regulated enough to digest wheat ). So for the first 10 days the above items can be eaten with white/brown rice.
South
Indians always end their meals with curd/yogurt with rice ensuring
their GI tracts cool down after consuming the spices in the previous
curses. Nursing moms, however, should avoid curds/yogurt for the first
10 days, but consume milk with rice instead. From the 11th day, it is advisable to eat freshly set curds as sour curds can cause severe indigestion.
