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Chocolate Peanut Butter Banana Lactation Boosting Milkshake

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If you’re looking for an amazing way to increase milk production, then this Chocolate Peanut Butter Banana Lactation Boosting Milkshake is the most delicious way!

Whether you are struggling with low supply or you are just looking for a really yummy way to boost your milk production, then this Chocolate Peanut Butter Banana Lactation Boosting Milkshake is going to be exactly what you need.  I personally used this when breastfeeding both of my daughters and it was such a great way to increase production.
When I was pregnant, I knew one thing–I was going to breastfeed.  That’s all I knew. I knew it was more natural and the most economical choice as well since I’m a stay at home mom. I set a goal for 6 weeks!
Why no one in my life told me how difficult it was going to be was beyond me.  We did great in the hospital, and then It seems like the moment we walked into our house, hell broke loose.
IT. WAS. HARD. Y’ALL!!!
We did have a successful breastfeeding journey. I nursed both of our girls for 3 and 4 years, respectively. And, while we’ve had our ups and down, there were a lot more ups than there were downs.
Luckily, I was super grateful for lactation recipes. They definitely made me feel more confident in succeeding.

Watch how to make this chocolate lactation smoothie: 

Do Lactation Recipes Work?

One of the things I hear most from people who reach out to me about breastfeeding is that they are scared they won’t produce enough milk.  And my answer is always, “it’s very rare that a mom actually have production issues, however, you can take precautions and be proactive in helping your supply.” I’ve been working to create some great, easy recipes to share so moms have great options when they need them.
So how can this recipe help with lactation?
Oats and Flax are known help boost milk production, while the peanut butter is a great protein to make sure you are getting the calories you need while satisfying your hunger since you are probably stuck on a couch nursing a baby.

**Note:  If you are truly concerned about your milk production, please reach out to an IBCLC and/or your local La Leche League. You can also read our post about Lactation Boosting Foods to increase your milk supply. 

Do I have to be lactating to enjoy this milkshake?

I get this question a lot when some moms see this post shared in a Facebook group or on Instagram.  They love the combo, but they either didn’t or are no longer nursing.  The good news ….No! You don’t.

If you look at the ingredient list, there is nothing in there that the average person couldn’t enjoy.  It just so happens that the combination of ingredients seem to help lactating mothers.

In fact, Andrew has drank this milkshake on more than a few occasions. I’ve had it not breastfeeding.  And it’s a great one to give to your little ones, since it’s all natural ingredients.  Even though there’s a little bit of chocolate, it’s natural cocoa powder and we don’t use any added sweeteners.

What oats are best for lactation?

We prefer old fashioned rolled oats over quick oats.  While both are whole grains and the same product, old fashioned oats have not been processed, thus are more in their true form.

You can definitely use quick oats if you have them on hand and do not have old fashioned oats, but we do prefer the later.

Also, it’s important to note that you should not use instant oats in this recipe.  They will soak up the milk too quickly and you will end up with something more like overnight oats (delicious, but not what you want for this recipe).

Helpful Tips for this Chocolate Peanut Butter Banana Lactation Boosting Milkshake: 

  • If you do not want a “grainy” lactation smoothie, then add the oats and flax seeds first and pulse to grind into a fine powder first.  Then, add in the remaining ingredients and blend thoroughly.
  • If you are nut free, you can sub with sunbutter, but the taste will be different.  We find sunbutter a little more powerful in flavor than peanut butter, so adjust the level of cocoa or even add a splash of maple syrup.
  • Other nut butters, besides peanut butter, may also be used.
  • I’ve made it with both fresh and frozen bananas.  Both are great.  You may need to add a bit more ice with a fresh banana to make it as thick.
  •  100% Cacao is slightly bitter since there are no sweeteners. If you are looking for a sweeter taste, add 1/2 to 1 full tablespoon maple syrup.

What are other lactation recipes that I should try?

Once you try this delicious lactation smoothie, we are sure that you are going to be looking for other delicious recipes to try!  Good news, is that we have a few that are too die for.  Some, maybe even better than this recipe (is that even possible!?) Here’s some ideas:

We hope that you love these recipes!

4.91 from 11 votes
Print
Chocolate Peanut Butter Banana Lactation Boosting Milkshake
Prep Time
5 mins
Total Time
5 mins
 

This Chocolate Peanut Butter Banana Lactation Boosting Milkshake is the most delicious easy lactation recipe that you need! Drink one everyday! 

Course: Breakfast, Dessert
Cuisine: Lactation
Keyword: lactation recipes
Servings: 1 milkshake
Calories: 546 kcal
Author: Larisha Campbell
Ingredients
  • 1/4 cup old fashioned oats
  • 1 large banana, frozen preferred, cut into chunks
  • 3/4 cup oat or soy milk
  • 2 tbsp natural peanut butter
  • 2 tablespoon 100% cacao powder
  • 1 tbsp ground flax seed (up to 2 tbsp if you are really looking to boost milk production)
  • 2 cups ice
Optional Toppings
  • Whipped Cream
  • Sliced Bananas
  • Chocolate Drizzle
Instructions

  1. For a high speed blender: Add all ingredients in and blend until smooth.

  2. For a standard blender: In a blender, add the oats and give it a quick pulse. Add remaining ingredients, except ice, and blend until well combined. Add 2 cups of ice until well blended. 

  3. Enjoy with a thick straw or a spoon!

  4. *Feel free to skip the ice if you just want a smoothie.

Recipe Notes

**Nutritional facts are just estimates. Please utilize your own brand nutritional values to double check against our estimates. 

Nutrition Facts
Chocolate Peanut Butter Banana Lactation Boosting Milkshake
Amount Per Serving (1 milkshake)
Calories 546 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 5g31%
Polyunsaturated Fat 7g
Monounsaturated Fat 10g
Sodium 121mg5%
Potassium 1036mg30%
Carbohydrates 77g26%
Fiber 14g58%
Sugar 34g38%
Protein 17g34%
Vitamin A 456IU9%
Vitamin C 12mg15%
Calcium 337mg34%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.


**The pictures below were the original pictures for this Chocolate Peanut Butter Banana Lactation Boosting Milkshake which you may have seen floating around Pinterest.  It’s the same recipe, we’ve just gotten a lot better at photography!
Originally publish May 2014. Updated in 2024.

Lactation Energy Bites

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Lactation Energy Bites are the go to recipe for breastfeeding moms.  They are no bake cookie balls that are easy to make, just 6 ingredients, super flavorful and beneficial. These no bake lactation bites can be made Top 8 Allergy Friendly and vegan if needed. 

  lactation energy bites
My own breastfeeding journey, had plenty of ups and downs.  There’s lots of things that may have you questioning your supply. Before you continue reading, if you are a new mom or here because you think you have low supply, I encourage you to read 50+ Breastfeeding Myths Busted.

Watch how to make lactation energy bites:

Almost a year and a half into my first breastfeeding dyad, I heard about lactation cookies.  It seemed like ever since I first heard about them, I learned about so many other different types of lactation products– like bread, smoothies, and even energy bites.  I wish I would have known about these when we were early on in our nursing relationship and I was constantly looking for something to pop in my mouth.  I first learned about these from the Breast is Best Facebook page.  They are my go to recipe for myself and other new moms!

lactation energy bites recipe

Funny story about the first time I made lactation energy bites

The funniest story happened the first time I ever made these no bake lactation bites . Andrew came home and I was still working on dinner.  He was hungry and opened the fridge and saw the bites and popped one in his mouth.  He then asked what they were and I simply said “Lactation Energy Bites”.  His face was priceless and he ran to the trash can.  “Why didn’t you tell me your milk was in them?”, he shouted! I couldn’t stop laughing as I tried to tell him there wasn’t breast milk in them. Lactation energy bites are supposed to HELP with milk production. It was hysterical.

easy lactation bites recipe

What ingredients do you need for a lactation energy bites recipe?

These no bake lactation bites are seriously one of the easiest recipes you will ever make in your entire life.  You just need six total ingredients for this super easy lactation bites recipe. The ingredients that you need to make this recipe are:

  • old fashioned oats
  • chocolate chips
  • creamy peanut butter
  • ground flaxseed
  • raw honey
  • vanilla

Those are the only ingredients you need to make this delicious lactation energy bites recipe!

How can I make these lactation energy bites recipe Top 8 Allergy friendly?

Sometimes moms have their own food allergies, and other times, breastfeeding causes moms to have to do some sort of elimination diet.  Luckily, we can help with those allergies too!  In order to make these lactation energy bites Top 8 Allergy free, you are going to want to make a few changes.

First, ensure that the old fashioned oats that you are using are gluten free.  While oats themselves are gluten free, sometimes companies list cross contamination with gluten on their labels.  Make sure that you have a safe oat brand.

Next, pick a chocolate chip like Enjoy life in your recipe. Enjoy life chips are soy and dairy free (and all other Top 8+ allergens).

Lastly, swap the creamy peanut butter for sunbutter. It acts the same and it will taste different than our original recipe was written, but it will ensure that these lactation energy bites recipe is Top 8 Allergen friendly.

Of course, if you only have one of these allergies, you can always make the swap that you need.

Can I make these lactation energy bites recipe vegan?

Of course, you can make these vegan no bake lactation bites!  In order to do that you’ll again want to pick a chocolate chip like Enjoy Life in the recipe to ensure there’s no dairy in your chocolate.  Next, you can switch out the honey for the same amount of agave. With those two simple swaps, you will make these vegan lactation bites!

How do you make these lactation energy bites?

Once you have the ingredients that you are going to use to make these lactation energy bites, you need to grab a large bowl. Simply add all the ingredients into the bowl and combine really well.

Next, form into balls and place on a parchment paper lined baking sheet.

Finally, put them into the fridge to set up (about 2-3 hours) and then grab and go! That’s it! Told you, easy peasy!

easy lactation recipes

Can you freeze these lactation energy bites?

You absolutely can freeze these no bake lactation bites. In order to do so, make the recipe according to the instructions. Once you have the balls made, place them on a wax lined baking sheet instead of parchment paper.  Place in the freezer for 2 hours.  Once the time is up, you can place the balls into an air tighter container or ziploc bag. Leave in the fridge for as long as you need them (up to 3 months).  Remove desired amount from freezer and allow to thaw before consuming.

Do you have to be lactating to eat these no bake lactation bites?

I get these question often and the answer is 100% no. In fact, my children and even Andrew (now that he knows my breastmilk isn’t in them) enjoys them every time that I make them.  There’s no ingredients in these that isn’t safe for anyone.  It’s just that the ingredients combined together, just happen to be great for lactating mothers.

One important note though, children under 1 shouldn’t consumer honey for risk of botulism.  If you have a child under one that you would like to give these to, please follow the directions above for making these vegan.

What are other lactation recipes that are good for milk production?

You may be looking for other lactation boosting recipes in addition to these lactation energy bites.  Our favorite recipes are:

You may also be interested in these other lactation boosting recipes!

4.7 from 10 votes
Print
Lactation Energy Bites
Prep Time
10 mins
Total Time
10 mins
 

Lactation Energy Bites are the go to recipe for breastfeeding moms.  They are no bake cookie balls that are easy to make, minimal ingredients, but still flavorful and beneficial.

Course: Snack
Cuisine: American
Keyword: lactation bites, lactation recipes
Servings: 36 1in bites
Calories: 121 kcal
Author: Larisha Campbell
Ingredients
Instructions
  1. In a large bowl, add all ingredients.
  2. Stir until very well combined

  3. Using a small cookie dough scoop or your hands, roll into 1" balls.

  4. Place on baking sheet.
  5. Place in fridge and let sit for 2-3 hours.
  6. Store in air tight container in the fridge.
  7. Eat as desired.
Recipe Notes

*Crunchy peanut butter will not hold these together well.

*Add an additional 1/4-1/2 cup of flaxseed if you really need an extra boost of milk production.

*Please see notes in post if you need to make these Top 8 Allergy Friendly or vegan.

Nutrition Facts
Lactation Energy Bites
Amount Per Serving (1 bite)
Calories 121 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Sodium 37mg2%
Potassium 93mg3%
Carbohydrates 14g5%
Fiber 1g4%
Sugar 9g10%
Protein 3g6%
Vitamin A 10IU0%
Vitamin C 0.1mg0%
Calcium 20mg2%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Pin these Lactation Energy Bites for later:

how to make lactation energy bites

You might also like our Chocolate PB Banana Lactation Smoothie

lactation milkshake recipe

or our Peanut Butter Apple Pie Lactation Smoothie.

lactation boosting smoothie

This lactation energy bites recipe was only published on 3/18/2014. Then updated on 2/23/2018 and again on 2/20/2019.

We’ve updated the pictures in this post. Original pictures below.

no bake lactation energy bites

no bake lactation energy cookies

how to make lactation energy bites

 

 

15 Lactation Boosting Foods Recipes

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Breastfeeding is hard work! Check out these 15 Lactation Recipes to ensure you are getting enough healthy calories to help with breastfeeding. 

Breastfeeding, especially your first time, can be a very intimidating. For starters, your body just went through a very traumatic experience.  You are sore, tired, and very emotional. Add to that, you now have this very tiny human that didn’t come with an instruction manual and you aren’t quite sure what to do. Breastfeeding is a great place to start.

Breastfeeding a newborn is a very natural instinct that mothers have. You naturally want to place baby to your breast immediately after being born. Also, babies intuitively root around until they get to the breast after being born.  It’s one of the most natural biological practices you can ever feel or witness.

For almost all mothers though, breastfeeding isn’t easy. We question our bodies. Are we producing enough? Is baby transferring enough? There are so many breastfeeding myths out there that set us up for failure. I’m here to tell you to stop doing that.  Trust your body!

Do Lactation Recipes Work?

Now, for a variety of reasons you may be interested in trying out some lactation recipes.  I would encourage you if you truly think you have a lactation issue to first seek out a lactation consultant (not a pediatrician or a general physician).

For many mothers, adding lactation recipes into their diets work to help with caloric intake and consuming lactation foods that are known to produce more milk. However, it’s important to know whether there’s a true medical reason or if you just need a diet change.  Some women prefer to eat more lactation recipes on days that they know their kids are going through a leap or if the month is getting her menstrual cycle.

The short answer is yes, lactation recipes will work to increase supply. The longer answer has to deal with it’s more of a healthy, fattier caloric intake that is causing the boost rather than specific ingredients.

What Ingredients Should I Have for Lactation Recipes?

There are so many lactation increasing ingredients around that you may not even realize it. However, I would definitely recommend that you keep ground flax seed, brewer’s yeast, and old fashioned oats on hand ahead of time. Most of the lactation boosting foods recipes that we share here contain those three things the most. Because of this you don’t want to get caught off guard, ready to make the recipe and then not be able to because you’re missing simple ingredient.

I Don’t Have Time to Make Lactation Recipes? Now what?

Good new! You don’t technically have too make your own lactation foods.  I would highly recommend that you at least try one (or all of them) at some point in your nursing journey. There’s just something about being able to make your own recipes with your own ingredients and the ability to control the contents of the lactation recipes.

The good news is that you don’t technically have to make them yourself. If you are short on time or battling postpartum depression, you may just literally not be up to it.

You can check out the following brands and see if they would for you:

Delicious Lactation Foods Recipes

Whether you are looking for a lactation cookies recipe or a lactation smoothie recipe, or even milkshake, we have you covered.  Our list includes some of the best lactation recipes on the internet. We are sure that you will find one (or 15) that you absolutely love!


Pin these 15 Lactation Boosting Foods Recipes for later!

lactation boosting recipes

*This post was originally published on 3/20/2015

Peanut Butter Apple Pie Lactation Smoothie Recipe

by 19 Comments

This Peanut Butter Apple Pie Lactation Smoothie Recipe not only tastes good, but works to help get the calories needed in a simple lactation boosting recipe.  

 peanut butter apple pie lactation smoothie

Watch us make this Peanut Butter Apple Pie Smoothie Recipe

WHERE DID THE TIME GO?
I used to hear mom’s say that ALL the time before I had our girls. Now, we have two girls and our baby is almost six.  When I first wrote this post, I was amazed that not only 18 months had gone by, but that we were still breastfeeding here.  As our this current post, we nursed that 18 month until until she was four, and we are currently nursing her little sister who will be 3 in a few months.
I had no intention of full term breastfeeding and my goal was to make it to 6 months with our first. But here we are.  Some days nursing happens more often than it did when she was a newborn, some days I’m ready to throw in the towel, and many days, I’m extremely grateful to still be able too feed her.  Because I know she needs it.  Physically and emotionally.
lactation smoothie recipe

DO LACTATION RECIPES WORK?

Friends with new babies often reach out because they are scared they won’t produce enough milk.  And my answer is always, “it’s very rare that a mom actually has production issues, however, you can take precautions and be proactive in helping your supply.”
I’ve been working to create some great, easy recipes to share so moms have great options when they need them.  So how can this recipe help with lactation?  Oats and Flax are known help boost milk production, while the peanut butter is a great protein to make sure you are getting the calories you need while satisfying your hunger since you are probably stuck on a couch nursing a baby.
how to make a lactation smoothie

**NOTE:  IF YOU ARE TRULY CONCERNED ABOUT YOUR MILK PRODUCTION, PLEASE REACH OUT TO AN IBCLC AND/OR YOUR LOCAL LA LECHE LEAGUE. YOU CAN ALSO READ OUR POST ABOUT LACTATION BOOSTING FOODS TO INCREASE YOUR MILK SUPPLY. 

lactation smoothie recipe

But don’t think that just because we have made it here that we haven’t shared in our own ups and downs.  It’s been a tough road, any breastfeeding mom will tell you the same.  Fortunately, I never had supply issues (most moms don’t), but even I have questioned if I’m still producing enough milk.  I’ve read various articles about increasing milk production and two of those — oatmeal and flax seed — I love adding as often as I can to many things.  Peanut Butter is also a great way to get in healthy fats, protein, and keep you filled for longer (we all know as moms we don’t get to eat very often!). Feel free to sub nut free butters like sunbutter, or use an alternative like almond butter.  It will give it a slightly different taste, but still yum!

peanut butter lactation smoothie

0 from 0 votes
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LACTATION BOOSTING PEANUT BUTTER APPLE PIE SMOOTHIE RECIPE
Prep Time
5 mins
Total Time
5 mins
 

This delicious Lactation Boosting Peanut Butter Apple Pie Smoothie recipe will have you asking for another right away! 

Course: Breakfast, Snack
Cuisine: American
Servings: 1 smoothie
Calories: 593 kcal
Author: Larisha Campbell
Ingredients
  • 1 apple cored
  • 1 banana
  • 1/4 cup old fashioned oats
  • 2 tbsp peanut butter
  • 1 tbsp flax seed (up to 2 tbsp if you are really looking to boost milk production)
  • 1/4 teaspoon cinnamon
  • 1/2 cup whole milk Sub for dairy free milk if necessary
Instructions

  1. Add ingredients and blend until well combined.  

Recipe Notes
  1. If texture is a concern for you, add oats to blender first and pulse until fine like flour. Then proceed as normal with remaining ingredients.
  2. To make cold, use a frozen banana or add ice until well blended. 
  3. **Nutritional facts are just estimates. Please utilize your own brand nutritional values to double check against our estimates. 
Nutrition Facts
LACTATION BOOSTING PEANUT BUTTER APPLE PIE SMOOTHIE RECIPE
Amount Per Serving (1 smoothie)
Calories 593 Calories from Fat 234
% Daily Value*
Fat 26g40%
Saturated Fat 6g38%
Cholesterol 12mg4%
Sodium 206mg9%
Potassium 1140mg33%
Carbohydrates 81g27%
Fiber 14g58%
Sugar 42g47%
Protein 18g36%
Vitamin A 370IU7%
Vitamin C 18.6mg23%
Calcium 199mg20%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.

Pin this Peanut Butter Apple Pie Lactation Recipe for later!

lactation smoothie recipe with peanut butter

*The pictures below were the original pictures for this Peanut Butter Apple Pie Lactation Recipe which you may have seen floating around Pinterest.  It’s the same recipe, we’ve just gotten a lot better at photography!

No Bake Lactation Protein Bar Recipe

by 2 Comments

This easy no bake lactation protein bar recipe is jammed packed with all the healthy ingredients you need postpartum. Grab and go with this easy lactation boosting recipe! 

no bake lactation protein bars

*Affiliate Links Contained within this post

Going from one to two kids was the hardest thing I’ve had to do as a parent up to this point.  A very demanding toddler who begged for the attention she deserved because she never had to share mommy before paired with a tiny newborn who needed me for literally everything naturally, lead to an exhausted mama trying to figure it all out.

Self-care typically goes completely out the window in cases like these.  And I’ll admit that my hair didn’t get brushed every day, I didn’t take a shower every day, the toddler may have watched more TV than I care to admit, but life had to continue. Since I was tandem breastfeeding, I had to make sure I was consuming enough calories, nutrients, and healthy fats so that I had enough energy and milk to feed our girls.

no bake granola bar recipe

Why do you need lactation recipes?

I needed healthy snacks that were easy to make, easy to grab, and I would be able to eat with one hand. KIND bars were perfect, but they are expensive and since we are on a budget, I needed something cheaper. I looked at the ingredients and decided I could make them myself.  We’ve been making these for over a year now and they are so amazing.  Not only do I still eat them myself, but Andrew loves them for right before the gym because they are packed with protein and I love giving them to our toddler, Skibbles, especially after she’s been sick and I want to get some extra nutrition into her.

lactation protein bar recipe

 

4.75 from 4 votes
Print
No Bake Lactation Protein Bar Recipe
Prep Time
5 mins
Cook Time
4 hrs
Total Time
4 hrs 5 mins
 

This easy no bake lactation protein bar recipe is jammed packed with all the healthy ingredients you need postpartum. Grab and go with this easy lactation boosting recipe! 

Course: Snack
Cuisine: Lactation
Servings: 14 bars
Calories: 346 kcal
Author: Larisha Campbell
Ingredients
  • 1 1/2 cup rolled oats
  • 1 cup almond butter (any nut butter or sunflower butter would also work)
  • 3/4 cup unsalted almonds ,roughly chopped
  • 1/2 cup chopped walnuts
  • 1/2 cup pistachios ,shelled
  • 1/2 cup sunflower seeds
  • 1/3 cup cashews (roughly chopped)
  • 1/3 cup raw honey
  • 1/3 cup unsweetened applesauce (we use homemade)
  • 1/3 cup ground flaxseed
  • 1/4 heaping cup dried blueberries
  • 1/4 heaping cup dried cranberries
  • 1/4 cup chia seeds
  • 1/4 cup debittered brewer's yeast (omit if not breastfeeding)
Instructions
  1. In a large bowl, combine all ingredients.
  2. Mix well until everything is very well combined.
  3. Line an 8x8 pan with wax paper.
  4. Place ingredients in wax lined pan.
  5. Firmly press down with the back of a spoon.
  6. Place in freezer overnight or at least 3-4 hours.
  7. Remove wax paper from pan and peel away from mixture.
  8. Cut in half, then cut each half into eight bars for a total of 16 bars.
  9. Place in container or bag and put back into freezer.
  10. Remove servings as needed 2-3 hours before consuming.
Nutrition Facts
No Bake Lactation Protein Bar Recipe
Amount Per Serving (1 bar)
Calories 346 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 2g13%
Monounsaturated Fat 2g
Sodium 5mg0%
Potassium 378mg11%
Carbohydrates 24g8%
Fiber 7g29%
Sugar 9g10%
Protein 11g22%
Vitamin A 20IU0%
Vitamin C 0.3mg0%
Calcium 132mg13%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.

Since there are no fillers or preservatives in this they are a bit more crumbly, but it’s all delicious which is really the only thing that matters!  We hope you enjoy these as much as we do!

lactation protein bars

Other Lactation Recipes You Might Be Interested In

 lactationmilkshake

breastfeeding myths

lactation boosting foods

lactation energy bites

Lactation Boosting Foods to Increase Milk Supply

by 2 Comments

lactation boosting foods

Galactogogues.

Say it with me….Galactogogues….Yea, chances are you don’t have a clue how to pronounce it either.  Am I right?

I’m pretty sure I gave up after the first try because I also get tongue tied trying to say it.  It’s easier for me to say lactation boosting foods and herbs that increase milk supply.  But regardless if you can say it or not, what exactly is a galactogogue, who needs to look into taking them, do they really work, and what foods actually work to increase a breastfeeding mother’s supply.

Galactogogues themselves refer specifically to herbs or medicines used to increase a breastfeeding mother’s milk production.  However, there are other foods out there that may also help.  But…before you jump into the car and head to the store to buy everything on the list, there’s one VERY important question.

Do YOU need to be taking something to boost your  milk supply? 

Chances are you don’t.  Many mothers, unfortunately, fall into “booby traps” where they are lead to believe that they aren’t making enough milk, when they actually are. If your baby has the appropriate amount of wet/dirty diapers, is gaining weight on track according to the WHO chart, and is meeting age appropriate milestones, you don’t NEED anything to boost your supply. Outdated information, bad advice from family, friends, and even pediatricians, a society that condemns public breastfeeding, and a culture that sends mothers back to work before they should, are all problems that may have mothers believe that there is a drop in their supply or see an actual drop in their supply.

So how do you know if you should be taking lactation boosting foods and herbs?

First — Go see a Certified Lactation Consultant. Better yet, go see an International Board Certified Lactation Consultant (IBCLC).  Chances are that you ARE making enough milk and the issue is that you aren’t feeding often enough, emptying your breasts completely, or even using the wrong size flanges on your pump, which can decrease your milk supply because you are telling your body not to make enough. This KellyMom article for increasing supply is also an amazing reference.

What are some cases where you may need to look into lactation boosting foods and herbs?

  • Premature delivery
  • Illness in the infant where physical breastfeeding isn’t an option often enough
  • Adoptive nursing
  • Hypothyroidism
  • Separation of mother/infant for reasons such as returning to work

As you can see, there are very little reasons why you may need to look into this.  For me personally, my returning menstrual cycle was the only time that I noticed during our 26+ months of breastfeeding, that I needed a little boost but I also work from home.  We know that MANY, many mothers have to return to work quickly and keeping up with the demand can be challenging.

One reason, you should seek out a lactation consultant or IBCLC is because you simply don’t know the reason for believing that you have a low supply and other practices, like more time at the breast, different size flanges for your breast pump, or skin to skin contact with your baby could all be more beneficial in the long term than lactation boosting foods that are masking a true problem.  Also – many of these herbs and foods have not be tested for safety when it comes to the breastfeeding mother/infant dyad and as with any natural remedy, there can be side effects.  Fenugreek, for example, can result in low blood sugar if the wrong doses are consumed, and should also be discussed with a medical practitioner before using.

All that said, these are the common herbs and foods recommended for boosting your milk supply:

  • Alfalfa
  • Anise
  • Barley
  • Blessed Thistle
  • Brewer’s Yeast
  • Fenugreek
  • Fennel and Fennel Seed
  • Goat’s Rue
  • Hops
  • Marshmallow Root
  • Milk Thistle
  • Nettle
  • Oatmeal
  • Red Raspberry Leaf

Additionally, these foods may be beneficial:

  • Beets, carrots, yams and other vegetables high in beta-carotene
  • Dark, leafy green (think spinach, kale, greens) because of their nutrient components offer benefits

This post from Nice Breastfeeding gives dosing recommendations that you can discuss with your medical provider.

It’s very important to consider that even if you do notice an increase in using one or a mixture of these products, that ultimately getting your baby/child to the breast more often will ultimately, in most cases, increase your supply more than anything else.

Have you had success with any of these herbs or food options?  Did we miss something?  Leave a comment below letting us know what did or did not work for you!

 

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