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With all three of my boys, I was always wishing I had more milk. I was able to produce enough to satisfy, but I was so envious of those post-partum moms around me feeling up their freezer with their breast milk.
I tried everything from drinking a ton of ginger tea to buying Fenugreek and blessed thistle to increase my milk supply. Though to be honest, when I found out I should take 2-3 capsules 3 times a day, I gave up on that theory! I barely had time to fix myself a meal much less remember to take that many pills!
So, I turned to food. I researched until I found foods I actually liked and I would seek out recipes that included these items. Here are 11 recipes that contain lactation-boosting foods:
1. Pumpkin Muffins by Making Thyme for Health
Key ingredient that boosts lactation: Oatmeal – Just about every post about increasing milk supply includes oatmeal as a top recommendation. Smartmom.co explains “Oatmeal contains iron and studies have shown that maternal anemia (low iron levels) can cause a decrease in milk supply.”
2. Skinny Chicken Fried Rice by Skinny Mom
3. Apricot Pork Loin by Recipe Lion
Key ingredient that boosts lactation: Apricots – “Apricots like most lactogenic foods contain tryptophan, which naturally boosts prolactin levels,” writes The Baby Diaries.
4. 3-Ingredient Biscuits by Gimme Some Oven
Key ingredient that boosts lactation: Coconut Oil – Since breast milk is 50% fat, you’ll need to be consuming your fair share of fat. Coconut oil is a fabulous option for natural saturated fats and these delicious biscuits are the way to go when it comes to coconut oil.
5. Chai-Spiced Sweet Potato Pancakes by Ambitious Kitchen
Key ingredient that boosts lactation: Sweet Potatoes – Not only are sweet potatoes high in iron, which protects moms from anemia, but it helps boost liver health as well as increases milk supply.
6. Cherry-Almond Smoothie by Sweet Peas and Saffron
Key ingredient that boosts lactation: Almonds – These nutritious nuts are often regarded as a galactagogues–defined as a food that promotes or increases the flow of a mother’s milk.
7. Lactation Cookies by How Sweet It Is
Key ingredients that boosts lactation: Half of the ingredients! With a smart combination of oats, brewers yeast, flaxseed and coconut oil…you can’t go wrong with these little bites when it comes to producing more breast milk!
8. Carrot Cupcakes by Holly’s Cheat Day
Key ingredient that boosts lactation: Carrots – The vitamin A in carrots helps promote lactation.
9. Simple Hummus by The Wholesome Dish
Key ingredient that boosts lactation: Chickpeas – Along with lentils and other beans, chickpeas are known to help increase energy. When paired with another lactogenic food, garlic, hummus is an excellent snack for nursing mothers.
10. Union Square Cafe Bar Nuts by Cookies & Cups
Key ingredients that boosts lactation: Cashews & Macadamia Nuts – The best choices for giving your lactation a boost are cashews and macadamia nuts. They are also rich in good fats for you and your baby.
11. Green Papaya Salad by Asian Fusion Girl
Key ingredient that boosts lactation: Green Papaya – It can boost the production of the oxytocin hormones which regulates the production of breast milk.
So many wonderful snacks and meals to choose from…you can’t go wrong, especially if you try them all! Don’t forget that while all of these are great suggestions, water is by far your best friend when it comes to increasing your supply.
PLEASE COMMENT BELOW: What is your secret ingredient and/or recipe for increasing your breast milk supply?
To submit YOUR personal stories on breastfeeding, pumping or mommy nip-slips (frustrating, hilarious, sweet and/or heartbreaking–oh yeah, it’s ALL in there!) to possibly be included in our next book “Pumped” – please e-mail Leah@mommoisseurs.com.
Feature photo credit: Didriks / Flickr