I'm a chocolate-loving nutritionist,
pre & postnatal coach, doula and let's face it- total birth nerd 🤓.
I'm here to help you cut through mommy-marketing and pinterest perfection to confidently cultivate a pregnancy and postpartum experience you totally love.
Looking for a handy snack to fuel your nursing adventures? These gluten-free lactation energy bars are full of the nutrients you need to keep you going through the early days of making milk. Made with gluten-free oats, dates, almonds and brewers yeast, and plenty of healthy fats, these bars support a healthy milk supply without the crash and burn of traditional energy bars or lactation supplements.
Breastfeeding comes with many highs and lows, and every person will experience their own unique set of challenges. During my postpartum classes, we spend 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! 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!
Not sure what foods to focus on? Check out 10 Super Simple Snacks for Nursing Parents.
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!
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