When I started breastfeeding, I had no idea what a “good” supply was. I had heard of “over suppliers,” but never really understood what that meant since all I ever heard was that your body will make enough milk to feed your baby. I remember being in the hospital after I delivered and the nurse had offered me a lactation smoothie. If there ever was a “smoothies anonymous”, I would be first in line, especially while I was pregnant. Most mornings on my way to work I would stop somewhere and grab a smoothie so of course, I said yes to the nurse’s offer. This smoothie was delicious, I asked the nurse what exactly a lactation smoothie was and she then educated me on the different ingredients that can help improve your milk supply. From then on out, I was sold… delicious and moderately healthy items that could also help me produce more milk for my little one, yes, please!
Key Ingredients in Lactation Recipes That May Increase Your Milk Supply
- Oats
- Brewers Yeast
- Coconut Milk
- Oat Milk
- Coconut Water – hydration is key
- Water
- Fennel
- Fenugreek Seeds
- Other Whole Grains
Things to Avoid That May Decrease Your Milk Supply
- Peppermint
- Sage
- Menthol
- Overconsumption of Alcohol
- Overconsumption of Caffeine
My Favorite Recipes
Lactation Smoothie Recipe
As mentioned above, I love smoothies! I spent way too much money in 2018 while pregnant buying smoothies haha. I loved the one that was served at my hospital, unfortunately, I cannot for the life of me find that recipe. Here is a recipe by Making of Mom that is pretty close, click here to view the recipe.
Lactation Cookie Recipe
HOW SWEET eats Lactation Cookie Recipe, click here for the recipe.
Lactation No-Bake Lactation Bites
I use a very similar recipe to the one that Tasty has, except I usually leave out the flaxseed. Click here for the recipe.
Lactation Pancakes – Healthy Banana Oat Pancakes
Love love love these quick 5 ingredient Healthy Banana Pancakes by Tasty, click here for the recipe.
Lactation Overnight Oats
I love overnight oats, they are so quick to make and delicious. I really like the Peanut Butter Cookie Overnight Oats from Chelsea’s Messy Apron. Click here for the recipe.
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