INCREASING MILK SUPPLY + MY FAVORITE LACTATION RECIPES

by | Feb 7, 2020 | MOTHERHOOD

As a new mom, I know the feeling when your milk supply is not strong. On top of all the other stresses you are navigating as a new mom, this one can be overwhelming.

You feel like a failure. Like you aren’t nourishing your child. That your child is hungry because of you. You are doing something wrong. The list goes on.

The truth is, there is only so much you can do as there is no magic potion. Yes, there are a few tips you can do to help increase your supply, but at the end of the day, a lot of it is out of your hands. Be easy on yourself as motherhood is hard enough! Remember, a fed baby is a happy baby!

Tips To Help Increase Milk Supply

  1. Increase your water intake. You should aim to have at least eight eight-ounce glasses of water per day.
  2. Reduce your stress. A good night’s sleep or a great nap can do wonders for your milk supply. When you’re burning the candle at both ends, your body gets worn down. Making sure you are as rested as possible can help your body operate at it’s optimum and can help boost milk production.
  3. Add in milk increasing nutrients into your diet ( fennel, fenugreek seeds, barley, oats, brewers yeast, papaya, flaxseed)
  4. Eat a well-balanced diet. Breastfeeding moms need an extra ~500 calories per day. This should be made up mostly in protein and fats ( good fats).
  5. Empty your breasts. A great way to boost your milk supply quickly is to power pump. Essentially for 2-3 days in a row, you pump after every nursing session for 10-20 minutes. This fully empties your breasts and signals to your body to make more milk. Also, even if your baby seems uninterested, try offering both breasts when nursing. This will stimulate more milk production.
  6. Consider a galactagogue. A herb substance that increases milk supply such as blessed thistle and fenugreek.

There is limited research around if lactation cookies & muffins really do work, but they aren’t going to do any harm. I am a huge fan of them as if they help increase supply even a little =  bonus + they are great for keeping mom’s energy supply up. I also found during the first few months of breastfeeding I was always so hungry, especially during those night feeds. Healthy snacks were great to keep beside my bed so I had something to munch on while feeding. Both of these recipes also freeze well, so are great to bake in advance or to batch cook and take out a dozen at a time.

Lactation Cookies

  • 2 bananas ( well riped are best)
  • 2 cups rolled oats
  • 1/2 cup shredded unsweetened coconut
  • 1/2 cup ground flaxseed
  • 1 teaspoon baking powder
  • 1/2 cup nut butter
  • 1/2 cup honey
  • 1 teaspoon vanilla
  •  1/2 cup mini chocolate chips
  1. Add all ingredients (except banana) to a bowl and stir well.  I warm the peanut butter and honey to make it easier to stir into the ingredients. Mash the banana separately, then add to the ingredient bowl and stir into the mix.
  2. Chill batter in the fridge for 20-30 minutes
  3. Portion about 1/2 inch thick onto a cookie tray lined with parchment paper.
  4. Bake at 375 for 18 minutes.
  5. Let cool on the pan before removing it. Store in an airtight container for 5 days or 3 months in the freezer.

Lactation Muffins

  • 3-4 bananas ( well riped are best)
  • 1/2 cup melted coconut oil or butter
  • 1 cup of sugar
  • 1 tsp of vanilla
  • 1 egg
  • 1 tsp baking soda
  • pinch of salt
  • 1 cup flour
  • 1/2 cup rolled oats
  • 2 tbsp brewers yeast
  • 2 tbsp ground flax seed
  • 1 cup of chocolate chips
  1. Add all ingredients (except banana) to a bowl and stir well.  Mash the banana separately, then add to the ingredient bowl and stir into the mix.
  2. Pour into a silicon or stainless steel muffin tin.
  3. Bake at 350 for 25-30 minutes.
  4. Let cool before removing it. Store in an airtight container for 4 days or 3 months in the freezer.

Lactation Balls

  • 2 cups rolled oats
  • 3 tablespoons brewers yeast
  • 1/2 cup ground flaxseed
  • 1/4 cup honey
  • 1/4 cup maple syrup
  • 1 cup smooth peanut butter ( or any nut butter)
  • 1/2 cup chocolate chips
  • 1 teaspoon vanilla
  • 3 tablespoons coconut
  • 3 tablespoons chia seeds
  • 3 tablespoons hemp seeds
  • 3 tablespoons coconut oil
  1. Mix together dry ingredients.
  2. Add wet ingredients and mix them together with a stand mixer. I soften honey and coconut oil in micorwave briefly to make more soft/liquid-like so its easier to blend.
  3. Roll into balls and store in the fridge in airtight container or freezer.

Enjoy

XO

B