Nourishment for Breastfeeding
Breastfeeding is an opportunity to not only nourish your baby but to bond on a deep emotional and spiritual level. The bond that develops between mom and baby while breastfeeding is intense and lifelong. Some moms may ease into breastfeeding with little to no difficulty while others may struggle with latch, let-down, milk production, and nipple pain. There are many aspects to successful breastfeeding, which include the foods you eat, your stress levels, and your lifestyle. There are also herbs and supplements that can help support milk production. Together, each of these facets works to enhance your breastfeeding success.
Not all women are able to get their baby to breastfeed, but if you can breastfeed it is beneficial for not only your baby’s health but also your own. Breast milk is not only high in all the nutrients that your baby needs for optimal development, it has all the macronutrients (carbohydrates, fats and proteins) in the correct proportions that your baby needs for proper growth and development. Breastfeeding will also help your baby to develop healthy gut bacteria and a healthy immune system. Breastfeeding moms have a lower rate of postpartum depression and other postpartum health issues/disorders, and often have a faster recovery time. If you’re having difficulty breastfeeding, there are a number of doulas and lactation coaches that can help guide you on your journey. If you’re looking for something to help increase milk flow, various herbs have a positive effect on lactation.
Nourishment
What you eat is, essentially, what your baby will eat. While your doctor might tell you that after giving birth you can eat anything you want including sushi, unpasteurized cheese, and deli meats, the truth is that everything you put into your body, as well as your mental and emotional health, directly affects your breastmilk. The better a mother’s diet, stress levels, and hydration, the more nutritious her breast milk will be, and the easier it will be to produce and feed.
Hydration is absolutely essential to making milk. Drink plenty of filtered water to ensure adequate daily intake. Aim to drink half your body weight (in pounds) in ounces of water, as well as broths, soups, and herbal infusions each day.
Eat regularly and eat well. Breastfeeding moms require an additional 500 calories per day to ensure adequate milk supply for their babies. You’ll notice an increased appetite, which can sometimes entice you to choose quick treats high in sugar or unhealthy fats. Try your best to eat well-balanced meals as much as possible and to include a healthy fat source and protein at each meal and snack. Eat regularly and be sure to consume balanced meals with plenty of nutrient-dense foods, adequate protein, healthy fats, and whole grains.
Nutrient-dense foods that increase milk production: Oats, carrots, seaweed soup, fennel, fennel seeds, almonds, apricots, asparagus, beets, brown rice, millet, sesame seeds, coconut, ghee, bone broth, cilantro, papaya, peas, pumpkin seeds, dates, sunflower seeds, sweet potatoes, brewer’s yeast, dark leafy greens, fenugreek, and ginger.
Foods high in protein - for repair, recovery, growth, development & lean muscle maintenance: Organic chicken, organic turkey, wild-caught fish (especially salmon), beans, lentils, legumes, eggs, nuts & seeds, nut butter, and small amounts of dairy if you tolerate it well - such as organic yogurt. If you do not tolerate dairy, you can try goat or sheep’s cheese and yogurt.
Iron-rich foods - for recovery, repair, restoring iron levels from blood loss, oxygen distribution & building red blood cells: Eggs, red meat (especially organ meats), legumes (lentils, white beans, kidney beans, chickpeas, black beans), spinach, beet greens, kale, collard greens, Swiss chard, dandelion greens, peas, broccoli, oats, oatmeal, oat bran, brown rice, pumpkin seeds, dates, blackstrap molasses, raisins, figs, prunes, and nettle tea infusions.
Whole grains + complex carbs - for energy, blood sugar regulation and sleep support: Oats, oat bran, quinoa, brown rice, buckwheat, gluten-free or sprouted bread, seed bread, sweet potatoes, yams, squash, and parsnips.
Healthy fats - for mental health support, repair, gut health, and the baby’s growth & development: Eggs, avocados, nuts & seeds, nut butters, ghee, olive oil, olives, ground flaxseed, hemp seeds, chia seeds, coconut yogurt, and wild-caught cold-water fish such as salmon, sardines, and mackerel.
*Avoid foods that reduce milk production. These include excessive caffeine and alcohol.
*Absolutely avoid foods you have a known allergy or intolerance to*.
*Minimize/avoid foods that may increase colic, reflux or distress for the baby: Garlic, onions, leeks (the whole allium family - especially when eaten raw), cabbage, broccoli, cauliflower, and brussels sprouts. It’s best to avoid/minimize all of these in the first few months after birth.
In some cases, the mother's intake of dairy can cause upset or reaction in the baby - be mindful as you introduce new foods.
Herbal Support
Some effective lactation herbs include: Alfalfa, nettle, red raspberry leaf, anise, goat’s rue, blessed thistle, fennel, fenugreek, turmeric, and ginger. These are beneficial to add to your cooking or to drink as teas and infusions to help with breast milk production.
Any "mother’s milk" or lactation supportive herbal tea blend will be beneficial. Check your local health food store or herbal apothecary.
You can also create your own herbal blend with a mixture of:
Nettle, red raspberry leaf, milk oat tops, oat straw
Optional add-ins: Blessed thistle, goats rue, alfalfa, fenugreek, fennel seed, and orange peel
Use herbs you feel most drawn to. It is often helpful to make 2 blends & rotate them.
Simple infusion how-to: Brew for 20 minutes then drink, or brew your herbs overnight for a stronger infusion and drink the next day. Infusions tend to last about 48 hrs - though those higher in minerals may turn faster.
Fenugreek: A common component in many herbal lactation teas, fenugreek is one of the most common and effective herbs to increase milk production. It is a galactagogue that supports prolactin secretion. Fenugreek is easy to find and can be incorporated into cooking or used as a supplement.
Capsule form is best. Take 3 capsules, 3x per day until the milk starts flowing.
Blessed thistle: Helps to alleviate mild forms of postpartum depression, which is linked to difficulties breastfeeding. It is another galactagogue herb that boosts milk production in a short amount of time. Capsule form is best. Take 3 capsules, 3x per day until the milk starts flowing.
*Fenugreek + blessed thistle are best used in combination together
Fennel: Helps to increase milk supply, as well as to relax the muscles in the digestive tract. Fennel seeds can be used to make a decoction. Add 1 tsp of fennel seeds to 1 cup of filtered water. Cover and bring to a boil, then reduce heat to a simmer for 15-20, still covered. You can also make a larger batch (up to 3 tsp in 3 cups of water) for a full day’s supply.
These herbs are usually quite helpful for many women, but always be mindful of any possible contraindications (with both prescribed medications & other nutritional supplementation) before starting any herbal remedies. It is best to work directly with a holistic practitioner or lactation counselor, or to ask your midwife or doula for support.
No-Bake Lactation Cookies
Ingredients
- 2 cups rolled oats
- 1 cup almond butter
- ½ cup Medjool dates
- ½ cup flaxseed meal
- 1 tbsp ground hemp seed
- ¼ cup melted coconut oil
- ¼ cup sprouted brown rice protein powder or protein powder of your choice
- ¼ cup brewer’s yeast
- 2 tbsp almond flour
- 1 tsp vanilla extract
- 1 cup dairy-free dark chocolate chips
Directions
Place all ingredients, except chocolate chips, in a bowl or food processor and mix until well combined.
Add chocolate chips and slowly mix until incorporated into the entire mix.
Roll a heaping tablespoon of dough into a ball and flatten into cookie shapes or leave in a ball.
Seal in an airtight container and refrigerate until firm.
Will keep in the fridge for up to 2 weeks or freezer for 1 mo.
Raw Lactation Bites
Ingredients
- 1 cup rolled oats
- ¾ cup almond or peanut butter
- ½ cup Medjool dates or ¼ cup of honey/maple syrup
- ½ cup flaxseed meal
- 1 tbsp ground hemp seed
- ¼ cup melted coconut oil
- ½ cup shredded, unsweetened coconut
- 1 tbsp brewer’s yeast
- ¼ cup sesame seeds (or tahini)
- Pinch of sea salt
- Optional additions: 1 cup dairy-free dark chocolate chips, handful of raisins or ¼ cup chopped nuts
Directions
Place all ingredients, except the chocolate chips, in a bowl or food processor and mix until well combined.
Add chocolate chips and slowly mix until incorporated into the entire mix.
Roll a heaping tablespoon of dough into a ball and flatten into cookie shapes, or leave in a ball.
Seal in an airtight container and refrigerate until firm.
Will keep in the fridge for up to 2 weeks or freezer for 1 month.
Baked Lactation Cookies
Ingredients
- 1½ cups oats
- ¾ cup almond flour
- 3 tbsp brewer’s yeast
- 1 tbsp ground flaxseed
- ¼ tsp baking soda,
- ¼ tsp baking powder
- ¼ tsp sea salt
- 1 cup melted coconut oil
- ½ cup of coconut sugar
- 1 egg
- 1 tsp vanilla extract
- ¾ cup dairy-free chocolate chips
Directions
Preheat the oven to 350 degrees with the oven racks in the upper and lower third.
Line 2 baking sheets with parchment paper.
In a medium-sized bowl, combine the dry ingredients (except the chocolate chips).
In another bowl, mix together the wet ingredients.
Mix dry and wet ingredients until combined and then add in the chocolate chips.
Scoop out 1.5 tbsp of the cookie dough onto the cookie sheet, 12 per sheet. The recipe will make 24 cookies.
Bake for 12-14 minutes or until golden brown around the edges.
Store in an airtight container for 1 week or freeze.