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Which fruit is best for a lactating mother?

The Best Fruits for Lactating Mothers: A Nutritional Perspective
When it comes to nurturing a newborn, lactating mothers are often advised to pay close attention to their diet. Among the various food groups, fruits play a pivotal role in providing essential nutrients, hydration, and energy. But which fruits stand out as particularly beneficial for breastfeeding mothers?
Nutritional Needs During Lactation
Lactation demands increased caloric intake—typically an additional 300 to 500 calories per day. Moreover, the nutritional composition of a mother’s diet directly affects the quality of breast milk. Key nutrients, such as vitamins, minerals, and antioxidants, are crucial for both the mother’s health and the baby’s development.
Top Fruits for Lactating Mothers
1. Berries (Blueberries, Strawberries, Raspberries)
Berries are powerhouses of antioxidants and vitamin C. They support the immune system and help in the repair of tissues. The high fiber content also aids digestion, which can be beneficial for mothers experiencing postpartum digestive issues.
2. Bananas
Rich in potassium and vitamin B6, bananas are excellent for energy replenishment, especially during those tiring breastfeeding sessions. They also contain tryptophan, which can improve mood and promote better sleep, vital for new mothers.
3. Avocado
Often classified as a fruit, avocados are loaded with healthy fats, particularly monounsaturated fats, which are essential for brain development in infants. They also provide folate, potassium, and fiber, making them a nutrient-dense choice.
4. Oranges
High in vitamin C and hydration, oranges help in boosting the immune system and keeping the mother well-hydrated. The citrus flavor can also be refreshing, providing a natural energy boost.
5. Apples
Apples are a convenient snack that offers fiber, vitamin C, and numerous phytonutrients. Their high water content helps with hydration, and the fiber aids in digestion, which can sometimes be a concern for postpartum women.
6. Mangoes
Mangoes are not only delicious but also rich in vitamins A and C. Vitamin A is crucial for the infant’s vision and immune function. Additionally, mangoes contain folate, which is important for cell division and overall health.
7. Papaya
Papaya is often recommended for lactating mothers due to its enzymes that aid in digestion. It is also rich in vitamins A and C and can help in maintaining healthy skin, which can be a concern during the postpartum period.
Considerations and Recommendations
While fruits are beneficial, moderation is key. Some mothers may experience gastrointestinal discomfort from certain fruits, especially those high in fiber or natural sugars. It’s important to listen to one’s body and adjust fruit intake accordingly.
Additionally, variety is essential. Incorporating a wide range of fruits can help ensure that mothers receive a comprehensive array of nutrients. Fresh, seasonal, and organic fruits can provide the best health benefits and taste.
Conclusion
In summary, a lactating mother’s diet should include a variety of fruits that are nutritious and beneficial for both her and her baby. Berries, bananas, avocados, oranges, apples, mangoes, and papayas are among the best choices, offering essential vitamins, minerals, and hydration. By focusing on these fruits, mothers can enhance their diets, support their health, and provide their babies with the best start possible.

Why avoid strawberries while breastfeeding?

A quart or more of orange juice or a diet heavy in seasonal fruits such as strawberries, melons or cherries have been associated with diarrhea and colicky symptoms in some infants. Foods containing many preservatives, additives or dyes have been associated with signs of discomfort in some babies.

What to drink to increase breastmilk?

And caffeine-free iced or hot herbal teas can contribute to your daily fluid goal. You can also buy or make lactation tea. These herbal teas feature galactagogues like fenugreek, ginger, fennel, and other herbs thought to boost milk supply.

Does banana increase breast milk?

Hydration: High water content in bananas helps keep the mother hydrated, supporting milk production. Mood Support: Bananas contain tryptophan, which can help boost mood and reduce postpartum depression symptoms.

What fruits are good after giving birth?

Also, fruits like oranges, papayas, watermelons, strawberries, and grapefruits are high in vitamin C and are the best food to eat post c section. These fruits and vegetables aid in infection prevention and immunity building.

Which fruit is best for the breast?

Because berries contain antioxidants and essential vitamins, they may help reduce your risk of breast cancer. In a study that observed women with breast cancer who consumed high amounts of fruits and vegetables, findings suggested that blueberries may help slow the development and spread of breast tumors.

Why can’t you eat chocolate while breastfeeding?

Caffeine. It’s not just tea and coffee that contains caffeine – it’s in chocolate, and various energy drinks and soft drinks. It’s sensible to cut caffeine out while breastfeeding because it’s a stimulant so can make your baby restless.

What foods decrease milk supply?

Top 5 food / drinks to avoid if you have a low milk supply:

  • Carbonated beverages.
  • Caffeine – coffee, black tea, green tea, etc.
  • Excess Vitamin C & Vitamin B –supplements or drinks with excessive vitamin C Or B (Vitamin Water, Powerade, oranges/orange juice and citrus fruits/juice.)

What fruits increase breast milk?

Apricots and dates
Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium. Fresh is better than canned. If you have to go with canned, avoid apricots packed in syrups.

What fruits are good for breastfeeding mothers?

Watermelon: Loaded with fiber, water, and fructose, watermelon (alternatively, coconut) ensures hydration and also infuses essential minerals that help maintain/increase breast milk supply. 3. Carrots: Though there is no proven evidence of the same, carrots are believed to help with boosting lactation.

What fruits give breastfed babies gas?

Citrus fruits, prunes, plums, peaches, or apricots. Vegetables. Broccoli, cabbage, and Brussel sprouts. Garlic.

Natasha Lunn

Tash is an IBCLC and Business Coach helping fellow IBCLCs create fun, profitable businesses that are more than just an expensive hobby. Before becoming an IBCLC and starting her private practice - The Boobala, Tash graduated as an Osteopath in 2008 and has been in Private Practice in South West Sydney. She was also a volunteer Breastfeeding Counsellor and Community Educator with the Australian Breastfeeding Association for 6 years. Through her business, Your Lactation Biz, Tash coaches and creates products to help new and seasoned IBCLCs build businesses that suit their personality and lifestyle.

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