One of the top questions we get from moms is “how can I build and keep a strong milk supply?” We know that breastfeeding baby on-demand is the best way to increase your milk supply, but many mamas are looking for a little extra boost through the foods they eat.
Eating a healthy, balanced diet and drinking plenty of water are so important during your breastfeeding days. Some mamas also choose to add galactagogues into the rotation. Galactagogues are substances that may increase milk supply. Currently, the clinical evidence to support the effect galactagogues have on increasing milk supply is limited, variable, and insufficient to draw specific conclusions. However, many moms find they are helpful additions to their breastfeeding journey.
Here are a few lactation support smoothie recipes, created by a registered dietician with a new mama’s health and wellness in mind. These super simple recipes are all 7 ingredients or less, and taste delicious!
(Before beginning an herbal galactagogue, check with an herbalist, pharmacist, or doctor regarding their recommendation on what and how much you should take, and to check if the herb could potentially react with any other pharmaceuticals or supplements you might be taking.)
Triple fruit lactation support smoothie
- 1 small banana
- ½ cup fresh or frozen blackberries
- ¼ cup fresh or frozen blueberries
- 1 tbsp ground flaxseed
- ½ cup rolled oats
- ½ to ¾ cup oat milk
- 1 cup spinach
Wash the fresh berries. Place all ingredients in a blender and blend until smooth. Add a few cubes of ice to make it cooler if desired.
Ingredient supporting lactation = oats & oatmilk
Tropical lactation smoothie
- 1 cup fresh or frozen papaya (seeds removed, cut into chunks)
- ½ cup fresh or frozen mango
- ½ cup fresh or frozen pineapple
- ½ cup cooked/roasted red beets
- 1 tbsp ground flax seed
- 1 cup oat milk
Place all ingredients in a blender and blend until smooth. Add a few cubes of ice to make it cooler if desired.
Ingredient supporting lactation = papaya, red beets, oat milk
Chocolate & banana black sesame seed lactation smoothie
- 1 small banana
- 1 tbsp unsweetened cocoa powder
- 1 tsp maple syrup
- ½ to ¾ cup oat milk
- 1/8 cup black sesame seeds*
- Dash vanilla, optional
Toast black sesame seeds on the stove in a pan for 2-3 minutes, until they begin to smell slightly nutty. You can grind them in a spice or coffee bean grinder, however if your blender is high powered, you may skip this step. Combine all ingredients in a blender and blend until smooth. Add a couple cubes of ice to make it cooler if desired.
Ingredient supporting lactation = black sesame seeds*, oat milk
*Allergen warning: Sesame seeds
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