'Abenkwan' or Granola- What can you eat to ensure adequate breastmilk supply?

Dear Friend,?

Hearing the sad news of my friend and colleague passing away a couple of days ago, made me pause to consider how much time I invest in the things that really matter and in quality relationships. Have you checked in with your friends and loved ones lately? Have you randomly sent a text to that friend you haven’t seen or heard from in ages? Chances are that, you may have people in your circles that you meant to reach out to but haven’t because…well, life happens. But take this as your reminder to touch base, because you never know what that hello, prayer or gift could do for that person who may be in a difficult place in life.?

The Curious Case of a Young Nursing Mother

On an entirely different note, as the title suggests, this newsletter issue is focussed on discussing commonly held notions about nutrition and breast milk production. I know a young mother with two breastfeeding experiences as different as night and day. With her first baby, she experienced low milk supply and latching issues- her baby never latched till the age of six months. She had tried highly rated lactation teas, cookies, herbal supplements and good old ‘abenkwan’ in hopes of changing the situation. At one point, she had to supplement with formula for a couple of weeks and even when her supply improved it was like manna - only enough for the day’s need and never enough to store.

In contrast, with her first experience, her baby was a strong feeder at the breast right from day one. With a plentiful milk supply, and eventually, an oversupply, she had to invest in getting a deep freezer to store the extra milk she pumped. By 4 months the freezer was halfway to full. The interesting thing was that she was not on any special diet, lactation supplements or tea. All she did was eat a normal, healthy diet, stay well hydrated and rest to get her milk in. She never had to supplement with formula and was able to breastfeed for 2 years and beyond.

Putting things in perspective

That young mother was surprised by her second experience and indeed she had expected that the teas and herbs and comfort foods would be the secret to making more milk. THAT MOTHER WAS ME. As a certified breastfeeding specialist now, I get a lot of questions from moms about what to eat to maintain adequate breast milk production. While my own experiences cannot be generalized for everyone, the fact is that breast milk production has less to do with how special your diet is. To put things in perspective, an undernourished mother in a war torn region and a well fed mother anywhere else would not have any significant differences in the core composition of their? breast milk. Variations in the quality of the breast milk may be in the content of some vitamins and minerals. Both women are potentially able to produce adequate nutrition for their babies - that is the miracle of breastmilk.?

Although nutrition plays an important role in the quality of milk produced there are an array of factors that may influence how much milk a woman can produce. Some of them include how early she began breastfeeding, how well her baby is attached or latched to her breast, processes within the breast itself, the mother’s medical history and the effect of hormones or drugs. When a mother has a breastmilk production challenge, it is best to identify the underlying cause before compelling her to spend money on so-called ‘lactation superfoods’ which may not make a difference.

What is the ideal diet for a breastfeeding mom?

When breastfeeding, the body requires some fuel in the form of calories from our food, this does not necessarily affect the composition of the breast milk but gives the energy? required to carry out this process just like other physiologic processes. It is generally recommended that nursing mothers eat about 3000 calories each day. The breastfeeding diet is similar to the diet of pregnancy but requiring a little extra calories. I tell moms that I coach, to eat from all food groups and to include nutrient dense foods such as eggs, liver, leafy vegetables and nuts in their diet just? like when they were pregnant. Beside the 3 standard meals a day, healthy, nutrient dense snacks may be included to attain the extra calories if needed. Any diet that is restrictive should be avoided unless medically indicated.?

Mothers should also be aware of the effect of vigorous exercise on breastfeeding as well as the effects of hormonal contraception. Light exercise in the form of taking walks daily or carrying your baby at your back around the house is ok in the early postpartum period and only when you are fit to do so. More vigorous exercise can be gradually introduced much later but with extra caution and attention to the calorie needs and milk supply.?

What about oats (oatmeal) and lactation cookies and the rest?

All around the world and in many cultures, certain foods and herbs are believed to provide a boost in breastmilk production, and indeed many of these foods contain important nutrients and vitamins that may be associated with breast milk quality. However, there is a lack of compelling research on the effects of most of the foods on milk production and in some cases there appears to be contradictory research findings. In some cultures, nursing mothers are told to avoid certain foods while the same foods are thought to help with milk production in other cultures.

Many foods offered to mothers in the postpartum period bring warmth and comfort and are encouraged as long as they are not harmful to the mother and her baby. In Ghana, our popular ‘abenkwan’ (palm nut soup) is one we hold in high esteem as a milk booster. And this is OK as long as we also encourage breastfeeding moms to eat from all other food groups. This enhances the quality of milk and ensures that beside the basic composition, important nutrients, vitamins and minerals are present in the milk.

For the desperate mothers who just want to be able to feed their babies it is misleading to market these treats as the midas touch to all their breastfeeding woes.?

TL-DR

Remember that breast milk production is affected by a myriad of factors just like all other physiologic processes in the body. Breastmilk composition does not significantly vary with the differences in diet. However eating foods from all food groups improve the quality by ensuring that all essential vitamins and minerals are present in recommended quantities. Special foods such as lactation cookies and oats (oatmeal) or our trusty ‘abenkwan’ are not bad but should not be touted as the magical remedy for all the lactation needs a mother has.

As I conclude, shall we make a mental note to check in with any new mom in your network and show them some love. There’s a special place in my heart for you if you would offer them some treats like ‘abenkwan’, a spa treatment, or better still a gift voucher for any of my breastfeeding classes and lactation services. I’m just a DM away.

Till next time, stay healthy and nourished.

Naadu Hazel,

Certified Breastfeeding Specialist