Welcome to my messy, joyful, and perfectly imperfect version of motherhood. I’m a nutritional therapy practitioner and certified pre & postnatal coach. I’m here to help you move through motherhood with ease!
During the most recent BIRTHFIT Prenatal Series, we spent some time chatting about the joys and challenges of nursing, nutrition to support healthy milk supply and specifically galactagogues (side note: if you say it fast enough it sounds like “galactic hugs”).
Galactagogues are substances that increase milk supply during breast-feeding. The most commonly used herbal galactagogues are fenugreek, blessed thistle and alfalfa. (1) Not everyone needs a galactagogue and if you are concerned about supply before diving into the supplement aisle, connect with a lactation consultant! Things like latch, positioning, tongue-tie, and more can impact mom’s supply and babe’s ability to extract milk.
Another important aspect of maintaining a healthy supply is ensuring you are nourishing your body well! While baby is now on the outside, but you are still growing a tiny human! This means eating a nutrient dense diet, taking your prenatal supplements, and staying hydrated are absolutely key to not only maintaining a healthy milk supply, but ensuring you are getting the nourishment to heal!
Foods that are associated with healthy milk production include oats, dates, almonds, and brewers yeast (not nutritional yeast). Pinpointing why these foods work isn’t always easy, but they’ve been used traditionally in different cultures for MANY MANY MANY years.
But here are some thoughts…
Carbohydrates! You need approximately 100-150g of carbohydrates per day while nursing. And for those in the paleo sphere that can feel like a lot. Obviously, this is bioindiviudal, so find what works for you. Dates, almonds and oats are typically easy to digest form of carbohydrates and are traditionally linked to increased milk production
B Vitamins! Brewers yeast provides important B vitamins that boost energy and mood and pass on necessary nutrients to baby.
Calorie content! Again, adjusting to a newborn schedule often means that we aren’t consuming as many sheer calories as we need to heal, grow and feel like a human. Having grab & go nutrient dense options, and not just processed convenience foods, is vital to the postpartum period.
Need a grab and go nursing snack? I keep a supply of dry roasted almonds, chocolate (hey, magnesium y’all!), toasted coconut flakes, and these lactation energy bars handy. (I also have a GIANT BOTTLE of water with a straw).
There are two variations of these bars, one with eggs and one without for those who may have sensitivities!
The perfect gluten and dairy free snack to help support a healthy milk supply while nursing.
Makes: 3 dozen bars
The perfect snack to help support a healthy milk supply while nursing.
Makes: 3 dozen bars