Masaba Gupta loves documenting her life on social media. As a breastfeeding mother, the designer makes it a point to share nuggets of her postpartum journey with her fans. In a recent Instagram story, she posted a picture of what looked like a chocolate granola bar, captioning it “The greatest post-feed protein treat to exist.”
Curious about the importance of protein in a new mother’s diet, we consulted health experts to learn more.
Dr Ridhima Khamsera, clinical dietician at Udaipur, said that protein isn’t just important when it comes to breastfeeding—it’s a lifeline for both mom and baby. While most people know protein helps repair tissues and build muscle, its role in breastfeeding goes far beyond the basics.
“Did you know breast milk contains about 1 gram of protein per 100 milliliters? To produce this nutrient-rich milk, your body needs extra protein—up to 25 grams more daily than usual! Without enough protein, your milk supply could dip, and your energy levels might plummet, leaving you feeling drained and overwhelmed,” she said.
But here’s something you might not know: protein plays a crucial role in producing prolactin and oxytocin, the hormones responsible for milk production and let-down. Low protein intake can disrupt these hormones, making breastfeeding more challenging. Plus, protein helps your body recover postpartum, especially if you’ve had a C-section or experienced tearing,” Dr Khamsera added.
Dr Pratayaksh Bhardwaj, dietician and weight management expert and founder of Shree Skin Care & Slimming Centre, Haryana, added that protein intake is essential as it is a key building block for tissues, muscles, and organs and helps produce enzymes, hormones, and antibodies.
Dr Suchismitha Rajamanya, Lead Consultant & HOD – Internal Medicine, Aster Whitefield Hospital, Bengaluru concerred, saying that breastfeeding puts your body under immense stress, as you are also responsible for the nourishment of the child. So the body breaks down a lot of protein to support and nourish the unborn baby.
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Masaba Gupta’s Instagram story highlights her post-feed protein treat (Source: Instagram/@masabagupta)
According to him, protein is vital for the mother’s postpartum recovery. It helps repair tissues damaged during childbirth and strengthens the immune system, which is especially important when caring for a newborn. Protein also helps maintain energy levels, as breastfeeding can be physically demanding.
“Regarding quantity, breastfeeding mothers typically require about 71 grams of protein per day. This amount is higher than the average recommendation for non-lactating women, who generally need around 46-56 grams of protein daily,” he added.
What are the best protein-packed foods for breastfeeding moms?
While chicken, eggs, and Greek yoghurt are apparent choices, Dr Khamsera suggested some lesser-known options:
Spirulina: This blue-green algae is a protein powerhouse (4 grams per tablespoon) packed with iron, which vital for postpartum recovery.
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Quinoa: A complete protein containing all nine essential amino acids, it’s perfect for plant-based moms.
Hemp Seeds: Just 3 tablespoons provide 10 grams of protein, plus omega-3s, to support your baby’s brain development.
Lentils: High in protein and fiber, they’re also rich in folate, which is crucial for you and your baby.
As a bonus tip, Dr Khamsera suggested pairing protein with vitamin C-rich foods (like bell peppers or oranges) to boost iron absorption, especially if you’re dealing with postpartum anemia.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
