Eat, Nurse, Love: A Mama’s Journey to Boosting Breast Milk Through Power Foods

Hey Moms,

From one mama to another, I get the rollercoaster of breastfeeding and the constant worries that overwhelm you as a new mom (or even a seasoned pro – I have 3, I get it), and the big concern is whether they are eating enough to satisfy them. Breastfeeding is all about bonding and nutrition, but gosh, it can get overwhelming with all the questions and doubts, right? Of all our doubts and questions, the one thing we can control is our diet, ensuring we’re fueling up the right way to keep that milk supply solid and healthy for our little ones. 

Before we dive into the food talk, let’s have a quick refresher on what I like to call ‘baby-nomics’ – it’s all about that supply and demand magic we learned way back in high school. Every time our little ones latch on, they’re sending out these signals (hello, prolactin, and oxytocin!) that help get that milk flowing just right. It’s like their way of ordering exactly what they need. The more they nurse and the more we’re able to fully empty out, the more our bodies get the memo to ramp up production, and vice versa. It’s pretty awesome how our bodies tune in to our babies’ needs, right?

Let’s explore the foods that can nurture us in return.

Whole grains like oats, barley, and brown rice are our friends. They’re packed with beta-glucans that might give our prolactin levels a little nudge. Plus, they’re a fiber powerhouse, keeping us full and energized for those round-the-clock mommy duties.

Alfalfa, lettuce, kale, spinach, and broccoli are like superheroes of the veggie world. They’re loaded with all the good stuff—iron, calcium, and folate—making them fantastic for both you and your baby. Plus, their antioxidant superpowers are just what we need to fight inflammation and stay strong during those monthly postpartum periods.

Nuts and seeds – think almonds, sesame, chia, and flaxseeds. They’re like little nutrient bombs packed with healthy fats, protein, and fiber that our milk-making factory loves. And the bonus? The calcium and omega-3s in them do wonders for us mamas, ensuring our milk is top-notch for our babies.

Chickpeas, lentils, and beans are like little nutritional powerhouses for nursing mamas. They’re packed with protein and fiber, giving strength and helping keep that milk flowing. Plus, they’re loaded with iron and calcium, ensuring we and our little ones get the nutrients we need to stay healthy and strong.

Fruits and veggies like berries, oranges, avocados, carrots, spinach, and sweet potatoes are bursting with vitamins, minerals, and antioxidants. They’re like nature’s little multivitamins, giving us a hydration and nutrient boost that can help keep that milk flowing beautifully.

And lastly, staying hydrated by drinking water, coconut water, or decaf teas can help maintain hydration (crucial for milk production).  They’re the electrolytes we need to keep us relaxed and healthy, minus the buzz from caffeine.

Now, let’s discuss the foods and drinks that aren’t as beneficial to us.

Caffeine in soft drinks, energy drinks, coffee, or caffeinated tea can potentially dial down milk production and mess with sleep patterns – even babies (that should be incentive enough to drop caffeine) as it passes through the breastmilk.

Alcohol can be a trickster in our breastfeeding journey.  It can take a toll on how much milk we make, and even tweak the taste and quality of our milk, which might throw off our little one’s feeding groove. Keeping baby-nomics in mind, it’s probably wise to stick to the mocktails for now.

In big doses, the green stuff in your spice rack, like peppermint, parsley, and sage, while great for flavor, can put a damper on your supply.

Remember those processed foods that are oh-so-tempting but not exactly our friends on this journey? With their low nutritional score and lineup of not-so-great fats, sugars, and additives, they’re not doing us any favors in the health department, which could spill over into our milk supply and quality. It is better to stick to the good stuff that keeps us and our babies thriving.

Speaking of the good stuff, you should also consider a plant-based breastfeeding supplement like NutraLac, a powdered nutraceutical supplement designed especially for moms who want to optimize their nutrition while breastfeeding so their breastmilk has the highest nutritional value for their babies. NutraLac was specifically developed for breastfeeding moms during the first 6-12 months of infant life

Lastly, here’s a quick word on medications: Some can be sneaky, messing with the hormones we need to make milk, or directly affecting how much milk we can produce. It’s always best to chat with your doctor to make sure what you’re taking is clear for your breastfeeding journey.

In conclusion, remember that our bodies will adapt our milk supply, boosting breast milk based on how frequently or infrequently we’re breastfeeding or pumping. We also have to remember to eat a balanced diet to aid in milk production and get the vital nutrients for us mamas and our babies, drink plenty of water (this seems like an excellent excuse to buy a new water tumbler), and try to ditch the caffeine (remember how much you love to sleep).

  

PS. Remember to take care of Mama first so that you can take care of the baby.

PSS. Check out the full list of mommy snacks.