Finding time to eat healthily, and finding and making foods that will support your health, as well as your baby’s, can be tricky.
Unfortunately, you may not know that as a breastfeeding mom, you may know that you are at a higher risk of nutritional deficiencies.
If you’re looking for a way to keep yourself nourished and hydrated while breastfeeding, then this list of the best lactation smoothies for breastfeeding mothers is perfect for you.
We’ve rounded up 9 easy smoothies for breastfeeding moms that will support your milk supply and keep your body nourished. These healthy smoothies for breastfeeding moms have plenty of lactation supporting ingredients and even vegan options!
Breastfeeding is hungry work. I remember the early days when I would sit down for a feed and as soon as my baby latched I would instantly be hungry or thirsty or both. These smoothies and drinks are a great way to fill both needs.
They are all filled with lactation-boosting ingredients, like oatmeal, flaxseed, coconut water, and plenty of other healthy foods that will keep you full while helping to support breast milk production.
If you are trying to increase your breast milk supply, these smoothies will give you all the nutrients you need to support your pumping routine. If you’re one of the lucky ones with an abundant supply, you don’t need to worry as none of these smoothies will mess with your supply or give you an oversupply – our bodies don’t work like that!
What is a lactation smoothie?
A lactation smoothie is simply a smoothie which includes ingredients that support milk supply. Common foods that support breast milk production include oats, greens, and fresh fruits. You can read more about foods that increase lactation here.
Why Smoothies Are Perfect For Breastfeeding Moms
Smoothies are a great way for nursing moms to get their daily dose of vitamins, minerals and protein on the go. They are packed with essential nutrients that breastfeeding mothers need in order to keep their milk production going. Some of the key nutrients found in smoothies include the following:
Vitamins A, C, and E: These vitamins help to boost the immune system and protect against infection.
Folic acid: This nutrient is important for healthy neural development in infants.
Calcium: Calcium is critical for maintaining milk supply and also helps to build strong bones in both mom and baby.
Iron: This mineral is critical for energy levels-especially for breastfeeding moms who need to feed their babies as well as themselves!
Phosphorus: Every cell in the body contains phosphorus. It is important for the formation of bones and teeth, and play a role in metabolism of carbohydrates and fats, as well as growth and repair of cells and tissues.
The Best Ingredients For Breastfeeding Smoothies
Studies have found that nursing mothers were more likely than non-nursing mothers to be deficient in calcium, iron, and vitamin D. Likewise, a mother that is exclusively breastfeeding and deficient in B12 may pass on this deficiency to her suckling baby. So what’s a lactating mama supposed to do?
“Drink your greens!” Green leafy vegetables such as spinach or kale provide high levels of these important nutrients as well as other healthy compounds including folate and magnesium
What Ingredients Do You Put In A Lactation Smoothie?
When it comes to choosing ingredients for your smoothies to help produce breast milk, greens really are the key. Leafy greens such as spinach and kale are packed with nutrients that are essential for nursing mothers, including calcium, iron, vitamin D, and vitamin B12.
In addition to leafy greens, other good ingredients for boosting milk production include:
Bananas are a great source of potassium, which is important for maintaining fluid levels in the body. They also contain magnesium, which can help relax the muscles and support milk production.
Brewer’s yeast is a type of fungus that is a rich source of B vitamins, including folate. Folate is important for healthy breast milk production.
Not only are oats a great source of fiber, they are also rich in calcium which is essential for maintaining milk production.
Almonds are packed with healthy fats that are good for the brain and heart. They can also help to maintain blood sugar levels, which is important for sustaining energy levels.
Pumpkin seeds have been found to contain compounds that mimic estrogen, so consuming pumpkin seeds during pregnancy or lactation might increase estrogen levels in the body. On top of this though, these fun little seeds are packed with zinc, magnesium, iron & protein!
Sesame seeds are an excellent source of copper which is good for promoting healthy hair growth as well as supporting the immune system. They are also a good source of calcium, iron and vitamin B1 which is essential for maintaining energy levels in the body and sustaining milk supply.
Not only do dates provide essential energy that nursing mothers need to keep up their milk production, they also contain phosphorus and manganese which can help with bone development in nursing babies. They also contribute healthy levels of copper, magnesium and selenium.
Flaxseeds are not only packed with omega 3 fatty acids but they are also rich in lignans which have been linked to improved reproductive health in women. Add them to your smoothies or mix it into some yogurt!
Spinach is a rich source of folate and vitamin B9 which contribute to healthy DNA formation needed for baby’s growth and repair. Think of it as superfood for nursing moms!
Brazil nuts are an excellent source of selenium. Selenium can boost our immune system and support healthy thyroid function, both of which are essential for producing milk!
The humble avo contains B6 and B12 which support red blood cell production. These two vitamins are especially important for breastfeeding moms who need to increase their energy levels! (image ) (image )
Coconut oil helps to boost metabolism, while coconut water adds essential minerals and salts to your smoothie
Cacao is a good source of magnesium which can help to relax muscles and support milk production. In addition, dark chocolate is a high protein food that contains healthy fats. It’s also rich in amino acids-in fact it has more amino acids than beef!
Apple cider vinegar
Apple cider vinegar is packed with potassium (we need more potassium when we’re breastfeeding!) and enzymes that support gut health.
The best part about smoothies? You can use them as a base for lots of healthy treats that you and your baby will love. Experiment with different ingredients, use our list above as a guide, and make sure to include these key nutrients each day. Also check out this great article on 10 foods that will boost your milk supply!
Can I use protein powder while breastfeeding?
You may be wondering if it’s safe to take protein powder while breastfeeding. The answer is yes! Most protein powders are safe to use and add to your smoothies when you are breastfeeding. However, there are a few ingredients that you may want to avoid in protein powders, these include added sugars and artificial sweeteners, soy, casein and heavy metals.
You will want to check is if you or your baby has an allergy or sensitivity to any of the ingredients. Milk-based protein powders may give you or your nursling a sore belly or worse.
Another thing to ensure is that you are buying a high quality product that is made using natural ingredients and have a heavy metal testing certification.
Do Lactation Smoothies Work?
There are no empirical studies that prove that lactation smoothies or cookies work to boost milk supply, but there are hundreds of years of anecdotal evidence from countless moms that support the use of lactation aids.
6 Easy Smoothies For Breastfeeding Moms
However, nursing a newborn is exhausting, and moms will find themselves struggling to find the time to eat a balanced and healthy diet and finding the time to sleep. Having foods on hand that are full of nutrients and the macronutrients that support your body is beneficial for your milk production.
Here are a few of the best smoothies for breastfeeding moms:
Strawberry Lactation Smoothie
This apple oatmeal smoothie is a delicious and filling breakfast that tastes more like a dessert. Filled with oats, cinnamon, nutmeg, and even some apple cider, this is another great smoothie without bananas or yogurt!
Oatmeal Smoothie for Breastfeeding
This Apple Oatmeal Smoothie is a delicious and filling breakfast that tastes more like a dessert. Filled with oats, cinnamon, nutmeg, and even some apple cider.
Pumpkin Spice Lactation Smoothie
This lactation smoothie is a blend of lactogenic ingredients and contains flax seed, coconut milk, ginger which not only makes this smoothie nutrient dense, but it also promotes milk production!
Green Lactation Smoothie
This green smoothie nutrient-dense, rich, and filling, so it can be perfect for breakfast. It contains spinach, banana, kiwifruit, almond milk, oats and hemp seeds, so it will really pack a nutritional punch.
Banana Almond and Brewers Yeast Smoothie
This lactation smoothie recipe is the perfect thing to help you boost supply. It’s made with oats, brewer’s yeast and flaxseed to help increase breast milk supply plus banana, cinnamon and honey which make it delicious and even more nutritious.
This avocado green smoothie recipe calls for avocado, banana, leafy greens, and chia seeds. All of which are great for supporting milk supply. The abundance of fruit and vegetables results in a delicious smoothie that is filled with nutrients.
Vegan Carrot and Oat Lactation Smoothie
This Cashew Carrot Cake smoothie is creamy, sweet, and packed with warming spices and carrot flavor. It’s so delicious and tastes like a slice of cake. It’s packed with nutritious ingredients like oats, dates, banana and almond milk.
You May Also Like: Healthy Crockpot Meals for Breastfeeding Moms
Are Smoothies Good For Breastfeeding?
Smoothies are perfect for breastfeeding! They are a quick and easy way to get all the nutrition that you need to support breastfeeding and milk production. Plus, they can be a full meal with the addition of protein powder, and you can drink them with one hand while breastfeeding.
How Often Should You Drink Lactation Smoothies?
There is no right or wrong way to drink lactation smoothies. You can drink them as often as you life, just be mindful of eating a balanced diet.
Tips For How To Make Your Own Healthy, Delicious, And Nutritious Smoothie Recipe At Home!
When it comes to making your own well balanced breastfeeding smoothie recipes, there are a few things to keep in mind!
1.Start with a liquid base such as water, milk, or juice
2. add in some healthy fats like avocado, coconut oil, or nuts/seeds
3. Choose fresh or frozen fruits and vegetables-fresh is always best, but frozen works in a pinch
4. Use a quality protein powder if you need an extra boost
5. Add in some superfoods like chia seeds, cacao nibs, or goji berries
6. Keep it simple with just a few ingredients or get creative and make your own unique flavor combination!
There are many reasons why breastfeeding mothers should be drinking smoothies. First and foremost, smoothies are a great way to get essential nutrients into your body. As we mentioned earlier, nursing mothers are at a higher risk of deficiencies in key vitamins and minerals, and drinking smoothies is an easy way to make sure you’re getting all the nutrition you need. In addition to being a great source of nutrients, smoothies are also a convenient way to get your daily dose of fluids. Drinking water is important for keeping the body hydrated, and staying hydrated is crucial for maintaining milk supply. Finally, smoothies are a great way to enjoy a healthy and delicious snack or meal on the go.