As a breastfeeding mama you might be wondering if there are some natural ways that you can help to support your milk supply.
The good news is that you can first look to your kitchen to find ways to help your body make enough breast milk for your little one.
Add some of these healthy ingredients to your meals, snacks, smoothies and baking and enjoy the benefits.
Please note that food alone will not be enough to help if there are issues with the way your baby latches on, tongue tie, etc. Always consult your doctor or baby health nurse if you feel there is an issue.
Brewer’s Yeast
Available from health food shops, powdered brewer’s yeast is a great option to add to your baking (try our favourite lactation cookie here that contains brewer’s yeast).
You can also get it in tablet form which you can just take as you would a vitamin pill. It contains iron, protein, B vitamins and other minerals too.
It is believed that brewer’s yeast can also give you more energy and reduce the effects of depression.
Oats
This is a simple change to make – add some homemade porridge to your breakfast repertoire. Try our tasty Overnight Oats recipe here.
Oats contain iron which is a mineral required by breastfeeding women. If you are low in iron oats are a great first step before you reach for supplements.
You can also add a tablespoon of oats to your Healthy Mummy Smoothie. It helps to keep you fuller for longer and adds a nice creaminess once blended.
You can even make your own oat flour to use in baking by whizzing up oats in your food processor.
Nuts and Seeds
Nuts and seeds contain calcium, protein and good fats that help support your milk supply.
Try to add some flaxseeds or chopped almonds to your salads for a bit of crunch.
Sprinkle chopped walnuts on top of natural Greek yoghurt as a healthy snack.
Use almond milk in your Healthy Mummy Smoothie.
Grab some tahini (made from sesame seeds) to make some healthy hummus – the sesame seeds are high in calcium. Recipe here.
Try this: next time you a roasting some pumpkin, scoop out the pumpkin seeds and place in a small sieve. Rinse well with water and dry off with a paper towel or tea towel, removing any bits of pumpkin. Place on a lined tray and drizzle with olive oil, salt and pepper. Roast in a 180C oven until the seeds are dry and crisp. Once cooled, enjoy as a snack or use them to add some crunch to soups or salads.
Fenugreek
This spice has been used for centuries to help a new mother’s milk supply. You can try fenugreek tea (from health food stores), add the powdered form (in the spice section) to curries or baking, and it is also found in capsule form in chemists.
* Did you know? So well known is the benefit of fenugreek for milk supply that our Healthy Mummy Smoothies contain fenugreek. Read more about what other beneficial ingredients are in our smoothies, and what makes them perfect for breastfeeding mums.
Don’t forget…..
Water is the most important ‘ingredient’ for making breastmilk. It’s so important to be drinking water throughout the day when you are breastfeeding. Keep a water bottle with you and sip regularly to ensure you don’t get dehydrated. Add a wedge of lemon or lime if you feel like extra flavour.
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