Browsing Tag

breastfeeding

5 In breastfeeding/ Motherhood/ postpartum/ Recipes

What to eat to increase your milk supply

what to eat to increase your milk supply
This post contains affiliate links meaning I make a small commission.

If you are breastfeeding or pumping, you might be searching for ways to increase your milk supply. I have always struggled with supply issues and it’s something that every nursing mama has experienced at one time or another in their journey. One thing that I learned is that diet plays a huge role in milk production.

I’m sharing what to eat to increase your milk supply plus my favorite recipe for lactation boosting overnight oats.

Galactagogues

If you have been doing research on ways to increase your milk supply, you may have seen the word “Galactagogue”. What is a galactagogue? A galactagogue or latogenic food is any food that can help increase lactation. You may have heard your friends say that eating a lactation cookie or drinking a beer has helped increase in their milk supply. This is because there are certain foods that contain milk boosting ingredients.

Here is a list of some of the more popular galactagogues:

what to eat to increase your milk supply

 

 

What to eat to increase your supply

Eating a balanced diet is important not only for enhancing your supply, but also for making sure that your baby is getting all those vital nutrients as well. In the beginning of my breastfeeding journey, I was eating healthy, but I found that I was not eating enough to maintain a supply. Once I started adding in more nutrient dense foods and incorporating a galactagogue at each meal, I noticed a boost in my supply.

(It’s important to note that this does not replace the importance of frequent feedings or pumping. Remember when breastfeeding, demand = supply!)

1.) Breakfast

Overnight Oats – I’ve seen those mason jar recipes floating around pinterest but never ventured to make them until I was breastfeeding. Not only is this recipe filled with milk-making goodness, but it’s also super easy to make the night before and keeps me feeling satisfied.

Here’s my easy recipe:

Overnight Oats

Ingredients:

-1 cup of rolled oats

– 3/4 cup of almond milk (I like my oats a little thicker, but if you like yours to be a little thinner, add more)

– 1 banana

– 1 tbsp peanut butter

– 1 tbsp of ground flax seed

– honey

Directions:

1.) In a mason jar add your oats, almond milk, banana and peanut butter. Mix well.

2.) Store in fridge until the next morning.

3.) Top with ground flax seed and drizzled honey to taste.

what to eat to increase your milk supply

 

2.) Snack

Yogurt with a handful of almonds

3.) Lunch

Spinach salad with grilled chicken

Fruit

4.) Snack

Veggies and hummus

5.) Dinner

Some kind of protein over brown rice

Asparagus or broccoli

6.) Dessert/Something sweet

Berries with chocolate hummus

Chocolate milk made with almond milk

Hydrate, Hydrate, Hydrate!

Since your milk is composed of 80% water, it’s also important to stay really hydrated!

I find that I drink more water if it’s always on hand and I have a straw. I love my Yeti and these stainless steel straws.

I’ve also seen success with Mother’s Milk tea which contains many lactogenic herbs. Shoot for at least 3 cups a day.

 

Be sure to stay tuned for my tips on how to get the most out of your pumping sessions!

And if you liked this post, please share with your all of your friends who are breastfeeding.

 

what to eat to increase your milk supply

 

 

12 In Baby/ Motherhood

To the mother suffering from mom guilt let it go

motherhood

 

“Are you breastfeeding?” asked one of my friends who was over visiting me and my new baby. “No, not anymore”, I answered quietly. The judgemental stare on her face said it all, she didn’t have to say anything. “I tried though, it’s really hard”, I added. “I breastfed Sophia for the first year of her life” my friend said smugly. The feeling of guilt swept over me. Why does it matter how you feed your baby?  Or whether you had a c-section or an epidural, or countless other decisions we make as parents. And why do we feel so much guilt? Why are other moms so judgey?

I have to admit, I was one of those people. As a labor and delivery nurse, I thought I knew it all, knew what was best for moms and their babies.  A mom would whip out the bottle to feed her kid and I would secretly think “I wonder why she’s not breastfeeding?”.  Oh how becoming a mother changed all of that.  See when I became pregnant, I had this beautiful plan all laid out of how my birth would go and what kind of parent I would be. Boy was I naive.  The reality is nothing went as I thought it would. I ended up getting induced at 37 weeks and 2 days for preeclampsia, had every intervention under the sun to try and get me into labor, got an epidural and then was a crash c-section because Maxwell’s heart rate dropped after my epidural.  After two weeks of breastfeeding, pumping and supplementing to try and help Maxwell regain his birth weight, I was utterly exhausted, anxious and becoming distant towards my baby. Breastfeeding was becoming unhealthy for me mentally.  After two weeks I made the painful decision to “take the easy way out” and formula feed.  Maxwell started gaining weight, was satisfied after feedings and I was able to enjoy being with my baby again.

Why are we as a society creating unrealistic expectations with sayings like “breast is best” that can lead moms to feel like failures?  As if the postpartum period with all of the changing hormones and new way of life isn’t hard enough lets hold moms to this standard of being this “ideal, perfect” mother on top of everything else that she is going through.  And what makes other moms think that they know what’s best and give them the right to throw shade at other moms for the decisions they make? It’s hard being a mom in today’s culture. We are criticized for every decision we make.

Had a c-section? She took the easy way out.
Had a natural medication free vaginal delivery? Who does she think she is a martyr or something?
Going back to work and sending your kids to daycare? Selfish
Stay at home mom? Slacker
Homeschool your kids? Wierdo.
Oh your kids go to public school? They’re average.
Dress nice and look put together? She puts her own needs before her kids.
Wearing yoga pants and a baseball hat? Slob

Who the hell cares?

https://www.pinterest.com/pin/183943966013654175/

The reality is, there is no right or wrong way to parent your kids.  We’re all just winging this parenthood thing. You try it all and then see what sticks. You know what’s best for you and your baby. Whether you breastfeed or formula feed, had a vaginal delivery or c-section, are a working mom or stay at home mom, the list goes on and on. It truly doesn’t matter. Cut yourself some slack. These babies grow so fast, don’t let comparison trip you up and steal you from relishing in the joys of motherhood.

The bottom line is my kid’s no different than yours.

Sincerely,
this epiduralized, c-section, formula feeding, co-sleeping mama

 

Read some of my other honest words on motherhood

Self Care tips for moms

Why every mom should take a night away

 

Pin for later

tips for dealing with mom guilt