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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 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.
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.
