I was so nervous to fast this Ramadan. So many doubts and worries plagued me during the weeks leading up to Ramadan.
Would my supply decrease? I don’t want to starve my baby!
The fasting time is 17-18 hours. How will I ever be able to do that?
How thirsty was I going to get during the day? I’m already so thirsty after each session!
How am I going to be able to work full time, take care of the baby, pump and breastfeed with little sleep? I’ve only ever done Ramadan with a full night’s sleep and plenty of rest during the day time as well!
This is my first Ramadan fasting as a mother of an infant, being sleep deprived, working full time, and exclusively breastfeeding. Even though I know I am exempt for fasting due to breastfeeding, I really wanted to experience Ramadan with the rest of the family and the ummah, so I prepared myself before Ramadan and during iftar and suhoor everyday to keep my supply up and my energy steady during the day.
Here is what I did and am doing now that is allowing me to fast during Ramadan!
Drink at least 96 ounces of water from iftar to suhoor
This is how much is recommended an exclusively breastfeeding woman is to intake every day since a baby can take anywhere from 19-30 ounces of breastmilk a day. I have been using a water bottle that has the measurements on the side, so I am sure to drink enough everyday.
Drink two bags of steeped “Mother’s Milk” tea a day
There’s all sorts of tea on the market that helps you increase your supply. Mother’s Milk Tea is one of the most well-known ones and it’s one that I’ve been taking since my baby was born. Since I don’t want to drink hot tea when I’m thirsty, what I do is steep 6 bags or so in about 4 cups of water. I let it steep for a few hours so that it’s very strong and all of the goodness from the herbs is in the tea. Then I dilute the tea by pouring it in a pitcher of cold water and keep it cool in the refrigerator. Six bags of tea is enough for 3 days, but you can drink more or less as you need it. I will have 32 ounces of this diluted tea to help me reach my goal of drinking 96 ounces of water daily. Alternatively, you can try out lactation cookies. I’ve never tried them so I can’t vouch for their effectiveness, but plenty of other women seem to have had success with them.
Eat healthy, calorie-dense foods
An exclusively breastfeeding woman can expend up to 500 extra calories a day producing breastmilk, so it’s crucial that you get enough calories to keep up your supply and your energy. I recommend taking in calorie dense foods to help you increase your caloric intake. You’re already drinking more water than a normal person so room is limited in your stomach! Try date ball recipes and eating lots of nuts and nut butters to up your calorie intake.
Eat foods that boost your supply
Here are some foods that boost milk production: oats, barley, garlic, whole grains, vegetables, and sesame seeds. You can have oatmeal or overnight oats for suhoor, have some crudités with hummus during iftar, and prepare a delicious barley soup loaded with veggies.
Rest when you can, as much as you can
Trust me. I know, easier said than done. But as much as possible, try to take naps and rest as much as you are able to. Milk supply decreases when you are overly fatigued and stressed, so try to decompress and take it slow when you can.
This knowledge and a more conscious effort on my part to get the water, nutrition, and rest I need to support my little human, has allowed me to fast with surprising ease during this Ramadan. I hope that any breastfeeding mamas out there who are unsure if they will be able to fast can benefit from my tips here.
So Remember Me 