Lactation-Boosting Recipes for Breastfeeding Moms | Hea Boosters
In our experience, it’s really useful to keep a few quick and easy recipes on hand for times like these. Here are a few of our favourite ones that taste great contain breastmilk boosting herbs to help with lactation and are packed with vital nutrients that you require as a breastfeeding mom.
5 lactation-boosting recipes for breastfeeding moms:
1. Herbal tea:
About 87% of breastmilk is made up of water. Therefore, staying hydrated while breastfeeding is absolutely essential. However, drinking vast quantities of water throughout the day can be quite tiresome. Brewing and drinking tea using shatavari and other milk boosting herbs such as fennel is a great way to ensure that you are drinking enough water while also enjoying the experience and encouraging the production of more breastmilk for your little one. Shatavari, an ayurvedic herb, has been used by women for several years to battle lactation issues. The lactation boosting properties of this herb helps in increasing hormones like prolactin and corticoids, which increase breast milk production.
How to make:
You can make herbal tea using shatavari along with fennel seeds. Add a pinch of fennel seeds, and a tablespoon of shatavari powder to a cup of warm water. You can also add a little jaggery to the mixture if you like.
2. Oats laddu:
Oats are an excellent snack to have in the middle of nursing sessions or when you have a busy day ahead of you. They are also good for boosting lactation. Old-fashioned rolled oats are an excellent source of iron which helps in increasing breastmilk supply.
How to make:
Combine 1/4 cup oats along with 1 banana and a scoop of your favourite protein or lactation powder. Add sugar or jaggery, if needed (according to your taste), roll them into small balls and freeze them.
3. Dark chocolate, peanut butter and flax seeds smoothie:
Another great way of staying hydrated while breastfeeding is by having smoothies. These taste amazing and help in increasing your breastmilk. Our favourite one involves a special blend of dark chocolate, peanut butter and flax seeds. Flax seeds contain phytoestrogens, which promote lactation, and are also high in omega-3 fatty acids (which are great for your baby). What’s great about smoothies is that you can combine several of these milk-boosting foods easily in them without compromising on the taste or convenience of your meal.
How to make:
You will require 3 cups of almond milk, 1 tbsp unsweetened dark cocoa powder, 1/4 cup flaxseed meal and 2-3 tbsp organic peanut butter. Mix the cocoa, flaxseed meal and peanut butter together in a blender and slowly add almond milk to smoothen out the mixture.
4. Gond ladoos:
Gond is a plant-based, edible gum that has lots of medicinal properties. Eating gond ladoos after childbirth is common in India. These contain various nutrients, such as iron, Vitamin A, calcium, proteins, sugar, fibre, saturated fats, carbohydrates, sodium, combined fats, etc. in good amounts, boost lactation and are a good source of energy for new moms.
How to make:
5. Good-old milkshake:
Milk is rich in calcium, helps quench your thirst and keeps you hydrated. Milk is naturally filled with folic acid, calcium, and healthy fats, which not only helps with milk production but also ensures that your breastmilk is nutritionally balanced for your baby.
How to make:
While a milkshake can be made in several ways, adding protein powder and sprinkling some methi seed powder on top of it is one of the most nutritious versions for breastfeeding moms. You can add some oats, fruits and vegetables to the mix to ensure that you are getting all the essential nutrients you need.
Sometimes, even when you are lactating, you may feel that you aren’t producing enough milk. It is normal to feel like this but trust us, for the most part, this is not really the case. The quantity of breastmilk that you produce can vary based on a number of factors ranging from the frequency with which you are nursing your baby, latching incorrectly, medication, genetics, stress, etc but rarely requires medical intervention.
Try and get an adequate amount of sleep, reduce your stress levels, and focus on creating a supportive environment and asking for help from people around you.
Eating healthy food regularly and getting enough calories through a variety of fruits and vegetables is one of the best ways to prevent a drop in the quality and quantity of your breastmilk. While the above mentioned recipes are certainly quick and very easy to make, you may not always have time to put them together.
In such situations, you might want to consider taking supplements that are rich in herbs like shatavari and methi seeds that can help in boosting lactation. There are several reasons that may stress you out when it comes to taking care of your baby, but obtaining adequate nutrition does not have to be one of them.
Maternal food restrictions during breastfeeding:
Herbal galactagogues benefits for breastfeeding:
Use of fenugreek for lactation: