Eating to Support Lactation
As a mom who pumps daily in the office, I often feel like I need a milk supply boost, especially towards the end of the week when I notice my milk production dropping off. There are plenty of lactation teas and other supplements, but my preference is to eat to support lactation. This means foods like old-fashioned oatmeal, adding flaxseed to salads, and foods high in calcium such as dark leafy greens.
I’ll admit that my favorite lactation-boosting treat is a lactation cookie, but I try not to eat too many in an effort to be healthy (even if the cookies are being eaten in the name of my milk-supply!) Over time I’ve found another favorite – the lactation smoothie. I’ve developed a really hearty smoothie recipe and I use it as breakfast a lot, since mornings are usually very rushed.
My Favorite Lactation Smoothie
I’ve blended up a lot of smoothies in my time. They were a staple for me during pregnancy when so many foods made me nauseous. I didn’t realize at first that smoothies could be lactation-friendly, too, but then I found out about brewer’s yeast, which is a really effective galactagogue (milk supply booster), and I’ve been hiding it in smoothies every since.
Women will react differently to various lactation-boosting ingredients. Over time I’ve found that the combination of oats, chia, ground flaxseed, and brewer’s yeast really gives me a boost when I feel my milk supply is dwindling. My lactation smoothie is packed with these galactagogues, so you can experiment with proportions or substitute as needed to find what works best for you.
This smoothie includes a banana, which might not be everyone’s favorite. I personally love bananas, but more than that, I like how the natural sweetness makes this mixture of ingredients like brewer’s yeast, flax, and chia taste good, and not like liquid cardboard. (Note: this recipe includes affiliate links – all opinions are 100% my own.)
The Best Lactation Smoothie for Pumping Moms
1 cup milk of choice
Blend together all ingredients until desired consistency. Note, the rolled oats might need extra blending to give you a ‘smooth’ smoothie.
Another note – brewer’s yeast – it has a pretty strong flavor! I think this smoothie masks it really well, but if it bothers you, you can reduce the amount of brewer’s yeast, or even leave it out. Brewer’s yeast is one of the most effective milk-boosters, but other ingredients in this smoothie are also milk-supply friendly.
If you’re curious about any of the ingredients, I’ve linked them throughout to view or buy online.
I hope you like this smoothie and find it as effective as I do. Love it? Hate it? Leave a message in the comments below.
Updated, March 2017. I’ve been asked a few times what I used to blend up smoothies. I hate cleaning traditional blenders and I’m not willing to splurge on something like a Vitamix. My solution? A hand blender! Really effective, affordable, easy to use, and easy to clean. This is the one I use (you can click the image to view or buy on Amazon).
Alternative milk supply boosters: lactation supplements, snacks & power pumping: