One of the more challenging elements of being a new mother (along with the lack of sleep!) can be ensuring that your baby is feeding enough and that you have enough breast milk flowing. Colostrum is the first milk in a mother’s breasts after birth and is rich in protein and antibodies that build your baby’s immune system. This is what makes breast milk an incredibly protective and nutrient boosting food for your bubba.
The wonderful power of both food and botanicals really shines through when boosting breast milk production. Both can work very quickly to boost breast milk production as can a few simple changes which I describe below.
Oats: Whilst eating a bowl of porridge to increase breast milk is considered an old wives’ tale, many women do report their breast milk supply increases when they incorporate oats into their diet. A possible explanation for the mechanism of action may be that oats are rich in nutrients and minerals including calcium and iron required for healthy breast milk. They may also act as nervines, relaxing the body and hence encouraging great breast milk flow. Have a cup of oats for breakfast or add to your favourite smoothie.
Healthy Fats. Omega 3 Fatty Acids are not only important for you but also for your baby given they are vital for their brain and eye development. Your diet can be influence the quality of fats in your breast milk so making a few changes to the types of fats you are eating is something I highly recommend. A study published in the “European Journal of Clinical Nutrition” demonstrated that the breast milk of Spanish mothers was lower in saturated fat and higher in monounsaturated and omega-3 fatty acids, which reflects the traditional Mediterranean diet of Spain. Aim to incorporate plenty of monounsaturated and polyunsaturated fatty acids into your diet. These can be found in walnuts, almonds, avocado, chia seeds and fish as opposed to saturated fats found in processed foods and grain fed meat. Aim for a handful of nuts daily (walnuts and almonds are best), 1 tablespoon of chia seeds and 3 serves of wild-caught fish weekly (avoid fish high in heavy metals such as tuna, mackerel, ling and swordfish and avoid farmed fish).
Protein. Upping your protein intake will immediately trigger more breast milk production. Ensure you are having a healthy dose of protein with every meal. If you feel you are not consuming enough, a hemp or pea/brown rice based protein can help to boost your levels and get that milk flowing.
Sesame Seeds: Sesame seeds are a wonderful way to boost your calcium levels which is important for healthy milk supply.
- Feeding more often. Feeding more often ensures that the tiny nerves in the nipple are being stimulated by your baby. This causes the release of hormones into your bloodstream. One of the hormones (prolactin) activates the milk-making tissues. The other hormone (oxytocin) causes the breast to push out or let down the milk.
- Massage. Massaging your breasts may encourage milk supply. Stroke it towards the nipple on all sides as your baby feeds. Take care not to disturb the nipple in your baby's mouth.
- Take care of mum. Ensure you are looking after yourself by continuing to eat a balanced diet, sleeping when you get the opportunity to do so and seeking support from friends and family.
This is an easy smoothie recipe incorporating the breast milk boosting foods I have recommended above. Aim to have this once daily if possible and vary with any fruits or your favourite superfood powders. The addition of maca to this smoothie assists in boosting your energy levels during the day.
- 250 to 300 mls of almond milk
- 1 teaspoon Native Collagen Powder
- ¾ cup of oats
- ½ avocado
- 1 tablespoon chia seeds or flaxseed meal
- 1 tablespoon of maca powder
- 1 tablespoon of tahini paste (unhulled)
- 2 to 3 drops of vanilla extract or 1 vanilla bean scraped
- ½ teaspoon cinnamon powder
- Optional: ½ cup of frozen berries, 1 cup of baby spinach or kale, 1 frozen banana
Blend all of the ingredients together. Add a few ice cubes for a frozen shak