Foods that Support Breastfeeding

Getting enough nutrient-dense macronutrients throughout the day and staying hydrated may be the 2 most important tips I could offer mothers that are seeking to boost their milk supply. In addition, there are a few foods and herbs that are associated with increased milk supply.

On average, an additional 500 calories are required to support breastfeeding efforts. Breastmilk is a comprised of a combination of all 3 macronutrients-Fat, protein, and carbohydrate. Protein requirements for breastfeeding mothers increase by approximately 25 additional grams per day (mimicking the protein requirement during pregnancy). Protein is necessary for adequate milk production and provides the unique building blocks for enzymes, antibodies, and hormones essential to growth and immune development. Carbohydrate need also increases to replace the glucose used to make the lactose sugar in breast milk. A rainbow of organic vegetables (and fruits to a lesser extent), should be prioritized as these provide the most nutrient density in the form of prebiotics, polyphenols, and other essential micronutrients. And while fat may not directly boost milk supply, it does provide a source of energy that spares protein for more important actions. Quality fats play an important role in neural and cognitive development in the newborn. Other foods associated with increased milk production include oats, quinoa, and certain herbs such as fennel, fenugreek, and nettle.

Clean, filtered water is the most naturally hydrating fluid, but other fluids such as coconut water (in moderation since it contains natural sugars), bone broth, and safe herbal teas recommended by your health care provider can count toward hydration too. Coffee and other caffeinated beverages should be avoided for a number of reasons, but in general, these are taxing on the adrenal glands, and disruptive to baby's sleep and mood.

Check out my lactation tea recipe below or download my batch cooking recipes for an easy bone broth recipe.

Lactation tea Ingredients:

-1 teaspoon fennel seed

-1 teaspoon fenugreek seed

-Six cardamom pods

-1 teaspoon of maple syrup

-1 quarter cup of warm or frothed organic whole milk, oat milk, or other milk of choice

Directions Simmer 3/4 of a cup of water on the stove with all herbs in a tea Baller for 3 to 5 minutes Place in a cup and add the milk (add a teaspoon of maple syrup if desired)