One of the top questions we get from moms is: "How can I build and keep a strong milk supply?" While breastfeeding on demand is the most effective way to increase milk supply, many mamas are looking for a little extra boost through the foods they eat — and that's where lactation smoothies for breastfeeding come in.
These lactation smoothies for breastfeeding are quick to make, delicious, and packed with ingredients that may help support your supply. Whether you're a smoothie person already or just looking for a new way to nourish yourself during your breastfeeding journey, this roundup has something for everyone.
What Are Galactagogues — and Do Lactation Smoothies Work?
Many lactation smoothie recipes for breastfeeding include ingredients called galactagogues, substances that may help increase milk supply. Common galactagogues include oats, flaxseed, brewer's yeast, black sesame seeds, papaya, and red beets.
It's worth noting that the clinical evidence supporting galactagogues is currently limited and variable, so results can look different for every mom. That said, many breastfeeding mamas find them to be helpful additions to their routine, and at the very least, these smoothies are a delicious way to stay nourished and hydrated during your breastfeeding days.
Before beginning an herbal galactagogue, check with your healthcare providers regarding their recommendation on what and how much you should take to make sure it won't interact with any other medications or supplements you're taking and is safe for baby.
Lactation Smoothie Recipes
All of the recipes below were developed or recommended by breastfeeding mamas and include ingredients that may help support milk supply. We've started with three recipes developed by a registered dietitian, followed by a few mom-submitted favorites at the end.
Triple Fruit Lactation Smoothie
A berry-packed smoothie with oats and oat milk — two of the most well-known lactation-supporting ingredients.
Ingredients:
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1 small banana
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½ cup fresh or frozen blackberries
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¼ cup fresh or frozen blueberries
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1 tbsp ground flaxseed
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½ cup rolled oats
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½ to ¾ cup oat milk
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1 cup spinach
Directions:
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.
Lactation-supporting ingredients: oats, oat milk
Tropical Lactation Smoothie
A tropical blend featuring papaya and red beets for a smoothie that's as nutritious as it is delicious.
Ingredients:
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1 cup fresh or frozen papaya (seeds removed, cut into chunks)
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½ cup fresh or frozen mango
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½ cup fresh or frozen pineapple
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½ cup cooked/roasted red beets
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1 tbsp ground flaxseed
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1 cup oat milk
Directions:
Place all ingredients in a blender and blend until smooth. Add a few cubes of ice to make it cooler if desired.
Lactation-supporting ingredients: papaya, red beets, oat milk
Chocolate & Banana Black Sesame Seed Lactation Smoothie
For the mama who needs her chocolate fix — this smoothie tastes like a treat and works hard behind the scenes.
Ingredients:
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1 small banana
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1 tbsp unsweetened cocoa powder
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1 tsp maple syrup
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½ to ¾ cup oat milk
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⅛ cup black sesame seeds*
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Dash of vanilla (optional)
Directions:
Toast black sesame seeds in a dry pan for 2–3 minutes until they begin to smell slightly nutty. Grind in a spice or coffee grinder if needed (skip this step if you have a high-powered blender). Combine all ingredients in a blender and blend until smooth. Add a couple of ice cubes to make it cooler if desired.
Lactation-supporting ingredients: black sesame seeds, oat milk
Allergen warning: Sesame seeds
Mom-Recommended Lactation Smoothie Recipes
These recipes were submitted by real breastfeeding moms from our community.
Mackenzie's Go-to Lactation Smoothie
Los Angeles, CA
"My go-to when I was breastfeeding my son! Now I can't wait to make them again when my daughter is born."
Ingredients:
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Oatmeal
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Frozen banana
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Peanut butter
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Cacao powder
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Chia seeds
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Flaxseed
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Brewer's yeast
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Spinach
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Drizzle of honey
Directions:
Blend all ingredients until smooth. Adjust quantities to taste.
Lactation-supporting ingredients: oatmeal, flaxseed, brewer's yeast
Jennifer's Chocolate Peanut Butter Lactation Smoothie
San Diego, CA
Ingredients:
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¼ cup quick oatmeal
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1 frozen banana
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2 tbsp peanut butter
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2 tbsp flaxseed
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2 tbsp cacao nibs
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1 tbsp brewer's yeast
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1 cup milk, almond milk, or coconut milk
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1 stevia packet (optional)
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1 tbsp honey (optional)
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2 cups ice
Directions:
Add oats and cacao nibs to a blender and pulse a couple of times. Add remaining ingredients except ice and blend until well combined. Add ice and blend until smooth.
Lactation-supporting ingredients: oatmeal, flaxseed, brewer's yeast
Toni's Apple Banana Lactation Smoothie
Dallastown, PA
Ingredients:
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¼ cup quick oatmeal
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4 oz apple juice
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1 tbsp honey
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1 peeled banana
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3+ ice cubes
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¼ cup almond butter
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6 oz vanilla or "Banilla" yogurt
Directions:
Blend all ingredients until desired consistency is reached.
Lactation-supporting ingredients: oatmeal
A Few Final Tips
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Stay hydrated. Drinking plenty of water throughout the day is just as important as what you eat for maintaining a healthy milk supply.
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Eat regularly. Breastfeeding burns extra calories — make sure you're eating enough to support both yourself and your baby.
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Keep nursing or pumping frequently. No smoothie can replace the most effective supply-builder of all: consistent, frequent feeding and pumping.
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Talk to your provider. If you have ongoing concerns about your milk supply, reach out to your healthcare provider or a lactation consultant for personalized support.
You’ve got this, mama!
For more help giving your milk supply a boost, check out 8 Ways to Increase Your Breastmilk Supply.
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