Yummy! You’ve got to try this lactation smoothie recipe. It’s got all the things you need for milk-makin’ success!
All the things… and I even explain what each ingredient does to increase your milk supply (if you’re a tad bit nerdy like me and are interested in that sort of thing).
Here it is:
Lactation Smoothie Ingredients
2 tbsp flaxseed
1 tsp brewers yeast
1 cup almond milk (less or more depending on thickness desire)
1/4 cup oats
1/4 cup spinach
4 baby carrots
1/4 cup berries (I like frozen)
Lactation smoothie making instructions: put all the ingredients into a blender. Blend to desired consistency! Add more or less almond milk depending on desired liquid content. If you want it thicker, add some ice until it’s perfect!
The WHY Behind The Ingredients
Are you wondering why on earth those ingredients are included in this smoothie? Yeast is certainly something you don’t usually find at a smoothie shop… and spinach might sound kinda yucky.
Forgive me for this blurb about spinach…. it’s actually really yummy in smoothies! It doesn’t really have much of a taste so if you can get past the thought of it, spinach is very enjoyable!
Anyways, here is the method behind the madness of this lactation smoothie recipe.
Milk Producing Foods
Flaxseeds are such a fantastic ingredient for a lactation smoothie! They are slightly estrogenic which helps increase and maintain milk production. Flax seeds help your body stay hormonally regulated. Breastfeeding is significantly affected by hormones so putting flaxseeds in your lactation smoothie helps balance hormonal irregularities.
Flax seeds also contain healthy fats, good for you and good for baby! They are easier for your body to absorb when ground, so the blender is the perfect place for them.
Mothers often swear by brewer’s yeast, which is why it’s included in this lactation smoothie recipe! Brewers yeast contains hormones that increase milk production within your body.
When taking brewer’s yeast, mother’s often report higher energy levels! This could be because it contains so many nutritional factors that replenish your depleted stores. One of the most important things in brewer’s yeast is Vitamin B!
Oats are a good source of iron! Sometimes anemia (low iron levels) can contribute to low milk supply. Adding oats gives your body iron it needs to produce breast milk and helps prevent anemia. Oats also help lower cholesterol, which may help increase breast milk supply also.
Some fantastic milk-makin’ components in oats are polysaccharides, tryptophan and saponins! Tryptophan promotes serotonin production which makes you feel good… hormones are a huge factor in breast milk production.
There isn’t any concrete scientific evidence that eating oatmeal helps increase milk supply… but there are a whole lot of women that notice a difference. The anecdotal evidence is noteworthy enough to include oats in a lactation smoothie recipe.
Almonds have high levels of calcium, protein and fat. Including healthy fats in your diet help with overall nutrition and milk supply. Calcium is important to keep your milk supply. Breastfeeding can affect your calcium levels because your body uses your own calcium stores when making breast milk.
Calcium from almond milk is extra-good for you because it doesn’t have saturated fat present in dairy products. The type of fat you eat is what transfers to your baby through your breast milk, so eating healthy fats (like from almonds and almond milk) give your baby healthy fats too!
Sometimes after menstruation starts, your breast milk supply will drop. Some women report that increasing their calcium intake after restarting menstruation helped their milk supply improve!
Carrots are high in beta-carotene (Vitamin A), necessary for milk-making! But that’s not all… carrots also contain phyto-estrogens. That’s a fancy word for special hormones that we need to help us make milk. Phyto-estrogens are the precursor to milk-making hormones and help your milk supply increase.
Carrots are a great addition to a lactation smoothie recipe. They are sweet and don’t over-power the other flavors. Vegetables are important for fiber and nutrition which can be hard to find for a busy breastfeeding mom.
Not only does spinach offer good fiber, it also contains phytoestrogens! That’s the reason it’s included in the lactation smoothie recipe. It might not sound very appetizing, but it actually doesn’t have much of a taste. It makes your smoothie a little green but trust me… it’s quite good!
Banana And Berries
I know I included bananas and frozen berries in the recipe, which aren’t technically lactogenic foods. That’s because I want it to taste good! And actually, they can help with your milk supply too… just by giving you nutrients you might be lacking.
Bananas are high in potassium and berries are high in antioxidants. They are fantastic for flavor and consistency in a lactation smoothie recipe. You can replace them with any of the fruits I list below for extra milk-makin’ power!
Other Lactogenic Foods You Can Add
Apricots And Dates
These little fruits are loaded with tryptophan. It helps you feel good which can aid in breast milk production. They also contain Vitamin A, Vitamin C, and potassium. Your body may be lacking in some essential vitamins and nutrients so including nutrient-rich fruits may help with milk production.
Vitamin C, Vitamin A and flavanoids are rich in papaya! They keep your nutrition balanced, help increase immunity, and contribute to breast milk production. Not to mention, papayas are also sweet which make a grand addition to a lactation smoothie recipe.
How would that taste in a fruity lactation smoothie? I have no idea… but if you want to try it go right ahead! Maybe add a scoop of ice cream and see if it does the trick? Play around with the recipe!
Malt is good for lactation because barley helps your body increase breast milk production. It contains beta-glucan which is a polysaccharide that may help your body make milk.
Kealy Hawk, BSN, RN, CLC
Kealy is a Registered Nurse, Lactation Counselor, and most importantly a mommy! Her own baby feeding struggles gave her a passion to help moms throughout their feeding journey. She specializes in breastfeeding support and evidence-based formula recommendations. To talk with Kealy or take one of her breastfeeding or formula classes, visit https://littlebearcare.com.