Dried Fruit for Breastfeeding - Milk Supply Mama

Dried Fruit To Increase Breast Milk? Which Dried Fruit is Best?

Last Updated: January 8, 2024By 6.4 min read

Hey there, new mama! First of all, congrats on your adorable little one! We know how amazing breast milk is for your baby, from its essential nutrients to immunity-boosting properties. But let’s be honest, breastfeeding can be tough, especially when it comes to having enough milk. That’s where your diet comes in – it plays a big role in milk production. So, we’ve put together a list of scrumptious dried fruits to help boost your lactation and keep both you and your baby in tip-top shape. Let’s dive in and discover these tasty, nutrient-rich gems together!

Article Overview

Nutritious Dried Fruits to Increase Breast Milk Supply

Dried Apricots

Nutritional Benefits: Dried apricots are an excellent source of vitamins A and C, potassium, and dietary fiber. They’re also rich in essential minerals like calcium, iron, and magnesium, which can be beneficial for both you and your baby.

How They Help in Lactation: Apricots are known to contain phytoestrogens, plant-based compounds that mimic the hormone estrogen. This can help balance hormones and support lactation.

How to Include Them in Your Diet: You can snack on dried apricots throughout the day, or mix them into your favorite trail mix. Additionally, you can chop them up and add them to your oatmeal or yogurt for a nutrient boost.

Dried Figs

Nutritional Benefits: Packed with fiber, potassium, calcium, and iron, dried figs are a powerhouse of nutrition. They also contain a variety of antioxidants and B vitamins, which are important for overall health.

How They Help in Lactation: Dried figs are believed to stimulate prolactin, the hormone responsible for milk production. They also provide energy and essential nutrients that support your body during breastfeeding.

How to Include Them in Your Diet: Enjoy dried figs as a convenient snack or incorporate them into your meals. They make a great addition to salads, granola, and even savory dishes like stews or tagines.

Dates

Nutritional Benefits: Dates are an excellent source of natural sugars, dietary fiber, and various vitamins and minerals, such as potassium, magnesium, and vitamin B6.

How They Help in Lactation: In traditional medicine, dates have been used to boost energy and promote milk production. They provide a natural source of sugar to help maintain your energy levels during breastfeeding, which can support lactation.

How to Include Them in Your Diet: Snack on dates as a natural energy booster or stuff them with your favorite nut butter for a satisfying treat. You can also chop dates and add them to your cereal, oatmeal, or smoothies.

Raisins

Nutritional Benefits: Raisins are a good source of iron, potassium, and dietary fiber. They also provide energy and antioxidants, which can help keep you and your baby healthy.

How They Help in Lactation: Raisins are believed to promote the production of prolactin, the hormone responsible for milk production. They can also provide a quick energy boost, supporting your body during breastfeeding.

How to Include Them in Your Diet: Raisins can be eaten on their own or mixed with other dried fruits and nuts for a tasty snack. They’re also great in oatmeal, yogurt, or baked goods like muffins and cookies.

Dried Prunes

Nutritional Benefits: Dried prunes are high in fiber, potassium, and antioxidants. They also contain sorbitol, which can help maintain digestive health.

How They Help in Lactation: While there is limited scientific evidence, some traditional practices suggest that dried prunes can help stimulate milk production. They also provide essential nutrients that can support your overall health during breastfeeding.

How to Include Them in Your Diet: Dried prunes can be eaten as a snack or added to various dishes. You can mix them into your oatmeal, blend them into smoothies, or use them in baked goods like muffins and cakes.

Dried Cherries

Nutritional Benefits: Dried cherries are rich in antioxidants, vitamin C, and dietary fiber. They also contain small amounts of essential minerals like potassium, calcium, and iron.

How They Help in Lactation: While there is limited scientific evidence, some anecdotal accounts suggest that dried cherries may help increase breast milk production. They provide essential nutrients and antioxidants that can support your overall health during breastfeeding.

How to Include Them in Your Diet: You can enjoy dried cherries on their own or mix them with other dried fruits and nuts for a delicious snack. They also make a great addition to salads, yogurt, or baked goods.

How to Incorporate Dried Fruits in Your Daily Diet

Snacking on Dried Fruits: Keep a stash of your favorite dried fruits in your purse or diaper bag for a quick, nutrient-dense snack on the go.

Adding Dried Fruits to Breakfast Meals: Sprinkle dried fruits over your oatmeal, yogurt, or cereal for an added boost of flavor and nutrition.

Mixing Dried Fruits into Salads and Yogurt: Toss your favorite dried fruits into salads for a burst of sweetness and texture, or mix them into yogurt for a satisfying snack or dessert.

Creating Lactation Cookies and Bars with Dried Fruits: Make your own lactation cookies or bars by incorporating dried fruits into the recipe for added flavor and nutrition.

Precautions and Considerations

Moderation in Consumption: Although dried fruits are nutritious, they are also high in natural sugars and calories. Be mindful of portion sizes and consume them in moderation.

Potential Allergies and Sensitivities: Some individuals may be allergic or sensitive to certain dried fruits. If you experience any adverse reactions, discontinue consumption and consult your healthcare provider.

Quality and Freshness of Dried Fruits: Opt for high-quality, unsulfured dried fruits without added sugars or preservatives. Store them in a cool, dry place to maintain their freshness and nutritional value.

Consultation with Healthcare Professionals: It’s always a good idea to consult with your healthcare provider or a registered dietitian before making any significant dietary changes, especially during breastfeeding.

Frequently Asked Questions (FAQ) About Dried Fruit To Increase Breast Milk

How much dried fruit should I consume daily to increase breast milk supply?

There is no specific recommended amount, as individual needs may vary. However, moderation is key, as dried fruits are high in sugar and calories. Consult your healthcare provider for personalized advice.

How long does it take for dried fruits to impact breast milk production?

The time it takes for dietary changes to affect breast milk production varies between individuals. Some may notice an increase within a few days, while others may take longer.

Are there any side effects of consuming dried fruits during breastfeeding?

In general, dried fruits are safe to consume during breastfeeding. However, it’s essential to be mindful of potential allergies or sensitivities and to consume them in moderation due to their sugar content.

Can I consume dried fruits if I have gestational diabetes?

If you have gestational diabetes, it’s essential to monitor your carbohydrate and sugar intake. Consult your healthcare provider or a registered dietitian for guidance on incorporating dried fruits into your diet.

How do I store dried fruits to maintain their freshness and nutritional value?

To keep dried fruits fresh and preserve their nutritional value, store them in a cool, dry place, away from direct sunlight. You can also use airtight containers to prevent moisture and prolong their shelf life.

Dried Fruit To Increase Milk Supply: Are Dried Fruit Right For Your Journey?

A balanced diet is crucial for maintaining optimal breast milk production, and incorporating nutrient-dense dried fruits can be an effective and delicious way to support lactation. Experiment with various dried fruits to find the ones you enjoy most and consult your healthcare professional for personalized advice. Remember, every mother’s journey is unique, and finding what works best for you and your baby is what matters most. Happy breastfeeding!

Dried Fruit For Breastfeeding: Further Reading

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