During your breastfeeding journey, it is so common to forget the foods that can help you with your milk supply. There’s no way to remember how to fix a low milk supply while trying to understand how to keep your newborn safe and alive.
Breastfeeding’s Nutritional Needs
It’s important to understand your body’s needs during this time, and why it’s necessary to eat every day, numerous times a day.
Superfoods are great to maximize your body’s health benefits with minimal calories. Rich compounds of vitamins and minerals, fatty acids, antioxidants, fibers, proteins, and so much more.
The reason why superfoods are important in a breastfeeding mother’s diet is simply that a mom can only produce breast milk by having a hydrated, nutrient-dense diet.
A lack of healthy fats will stress the body and in turn, create an opposite effect on the mom’s production.
Many superfoods contain prolactin, beta-glucan, and galactagogue, which are all interconnected to the process of stimulating milk production.
When breastfeeding, us moms are constantly worried if our babies are eating enough. We immediately search for the quickest way to boost our milk supply.
When we get there, we consume all of the information, purchase all the things recommended and play the game of trial and error.
There is nothing I am more sure of than the most natural way to help your milk supply is by eating healthy foods, staying hydrated, working on your mental health, and express express express/nurse nurse nurse.
Many of the recipes I share can be mixed with other superfoods herbs/foods on this list. During this time it’s crucial to understand the investment food has in your body and your baby.
The benefits to readjust or continuing a healthy lifestyle can benefit you in mind, body, soul, and postpartum.
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1.MORINGA
For hundreds of years, moringa has been a native Indian natural supplement for moms who breastfeed. When traditional doctors discovered the Moringa tree they named it “The Miracle Tree”.
This herb not only helps increase milk production but helps milk become fattier and nutrient dense. Loaded with antioxidants, and anti-inflammatory vitamins.
Moringa naturally increases energy, and has the ability to balance hormones, which can help immensely during the postpartum phase.
MORINGA | ENERGY DRINK
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Hint of Vanilla + Honey in a glass (to act as a sweetener)
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Ice
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Milk of your choice (I use Oatmilk)
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Whisk Moringa with a couple of drops of water (Add as the last ingredient to your drink)
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Mix
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SERVE
2. FLAXSEEDS
Flax seeds are an excellent source of omega-3 fatty acids, protein, fibre, and phytoestrogens. Phytoestrogens are plant-based estrogens that help our Oestrogen(one of the main female hormones.) Instantly triggering the body to produce breastmilk.
PUDDING | BANANA FLAX CHIA SEED PUDDING
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1 mashed banana
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2 cups to your choice of milk
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2 tablespoons of honey
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1/4 cup of grounded flax
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1/4 cup of chia seeds
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shake to mix ingredients
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leave ingredients in the fridge for either 2 hours or up to 3 days
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add any toppings; nuts, fruit, etc.
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SERVE
3. COCONUT
If you’re looking for an increase in energy, good saturated fats, and a lactation booster, invest in products with a generous amount of (fresh) coconut.
The foods with coconut are not only proven to help with milk supply but can generate richness in breast milk. Coconut also carries lauric acid, an antimicrobial that will protect your baby from getting sick.
Coconut water is known to double the amount of hydration in a regular glass than half a gallon of regular water could.
COCONUT TYPES
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Coconut Water
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Body Armor Lyte Coconut Water (Body Armor is a well-known brand in the mama community to help breastmilk production)
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Use of Coconut Oil When Cooking
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Coconut Milk (A perfect ingredient for vegan or lactose intolerant women)
COCONUT | ICED DRINK
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ice
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coconut water
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coconut milk
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top with soda water (I use grapefruit)
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SERVE
4. CHIA SEEDS
Chia seeds contain alpha-linolenic acid just like flaxseeds do. They convert into phytoestrogens which impact milk production. It is an excellent source of fatty acids, calcium, iron, and fiber.
Remember a high nutritional diet will help your milk production more quickly than other methods.
Chia seeds supply rich macronutrients, vitamins, and minerals for your baby. Creating an abundant amount of healthy plant proteins creates healthy exposure and proper development for your baby.
CHIA MANGO BOOST | PARFAIT BOWL
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4 oz Coconut Milk
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2 tbsp Chia Seeds
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2 tbsp Unsweetened Shredded Coconut
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1 TBSP Pure Maple Syrup
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1 TSP Vanilla Extract
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After Mixing Add Diced Mango
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Serve Immediately or Keep Refrigerated
5. BREWER’S YEAST
One of the greatest superfoods you can consume would be brewers yeast. Containing high amounts of iron, fiber’s, protein, folic acid, chromium, zinc and so much more.
It not only promotes healthy milk but an easy supplement to produce milk more quickly. There have been studies where women have had a boost in milk supply within 24 hours after consuming brewer’s yeast.
Just make sure you are expressing the milk out every 2-4 hours, and hydrating regularly.
1-2 tablespoons once a day in a smoothie or in any lactation-baked good. Blending with healthy, strong flavored ingredients is recommended to get past the brewer’s bitter taste.
NO BAKE BREWER’S BITES
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2 Cups Old-Fashion Oats
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1/2 Cup of Ground Flaxseed
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3 Tbsp Brewer’s Yeast
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1 Cup of Peanut or Almond Butter
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1/2 Cup of Honey
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1 Tsp Vanilla
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Add all ingredients together
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1/2 Cup of Dark Chocolate Chips
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Roll Into Smooth Ball Sized Bites
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Refrigerate for about 30 minutes
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SERVE
6. FENNEL
Fennel is another superfood (apart of the carrot family) that can help increase milk production in a concise time. It is not only great for breastfeeding mothers but also for pregnant women as a natural inducer (could be argued)
Fennel has estrogen-like properties that increase the parameters of fat content and milk volume.
TEA
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Coarsely crush Fennel Seeds
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Place Fennel Seeds in tea ball/strainer
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Steep in hot water for ten minutes
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Add honey if needed to sweeten
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SERVE
7. WHOLE GRAINS + OAT’S (BEST INGREDIENT)
Left the best for last because I’m sure you’ve heard oat’s being the best lactogenic food out there. It truly has been one of the foods that continue to help mamas and their milk supply every day.
Many moms don’t know this, but a common condition that greatly affects milk production is anemia. Due to the body’s low estate of iron and protein content in the body.
Fortunately, adding oats to your meals throughout the week can help with both of those deficiencies.
Whole grains are anti-inflammatory, powerfully rich in nutrients, and have soothing effects for stress levels (which increase oxytocin) Oxytocin is the physical function that stimulates breast tissue, resulting in milk flow; let-down.
Oats can be used in many different variations, especially if you are not a fan of oatmeal. Luckily you can get creative with oats by making cookies, smoothies, and other baked goods.
Old-Fashion Oats are of more quality than instant oats, holding more nutritional value.
EXAMPLES OF WHOLE GRAINS
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Oat
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Barley
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Brown Rice
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Whole Wheat Bread and Pasta’s
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Popcorn
OVERNIGHT OATS
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1/2 Cup Organic Oats or Old Fashioned Oats
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1 1/2 TBSP Grounded Flax Seeds
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2 TBSP Peanut / Almond Butter
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2 TBSP Honey
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1 Cup Milk of Your Choice
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1 Chopped Banana
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Mix all ingredients well
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Pour Into A Cup/Jar If Not Already
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Refrigerate Overnight
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SERVE
