Best Lactation Smoothies

One of the biggest worries of bringing a new baby is whether or not you are going to be breastfeeding them or not. If you do decide to breastfeed there are several concerns that may arise. For me, one the main thing that I worried about was whether or not my little was getting enough to eat. Breastfeeding makes it pretty impossible to tell how much your baby is eating, so you are forced to count wet diapers, and looking at how much weight your baby is gaining. It is a very stressful situation to be in. I took a proactive approach and looked into ways to help my body produce more milk.

One of the best ways that I found was to eat more lactation boosting foods. Some general tips that I found to be helpful include:

  • Snacking throughout the day help will keep your caloric intake up, because breastfeeding causes you to burn more calories.
  • Eating enough healthy fats: which are found in nuts, avocados, and fish.
  • DHA and Omega-3: which are found in walnuts, flax seeds, and seafood.
  • Increase calcium: make sure you drink about 8 ounces of milk or 1 cup of yogurt every day.
  • Take a prenatal vitamin: which will help you receive nutrients like B6, B12, and Iron; to name a few.

The easiest way that I found to incorporate the most nutrients into my diet was to have a delicious smoothie. These smoothies are easy to make, very enjoyable to drink, and help with milk production.

*Note: If you are truly concerned about you milk production, please reach out to an IBCLC and/or your local La Leche League.

1. Choco Bliss

With Chocolate, Peanut Butter and Banana


1 frozen banana

1/4 cup quick oats

2 tbsp peanut butter

1 tbsp flax seed (add in extra for more milk boosting production)

2 tbsp cacao powder

3/4 cup of milk

2 cups of ice

Directions: In a blender: add the oats and pulse to make the oats a finer consistency. Add all remaining ingredients, except for the ice, and blend until well combined. Once the ingredients are mixed well add the 2 cups of ice and continue to blend until creamy. Pour into a cup and enjoy.

2. Energy Mama

Strawberry Banana


1 cup of milk (coconut milk can be used a substitute)

1 banana

Handful of strawberries, chopped (add extra for more strawberry taste)

Handful of spinach

1 tbsp of almond butter

1 tsp of chia seeds

Ice as needed

Directions: Add all ingredients, except for the ice, into the blender and mix until combined. If smoothie looks too watery add a cup of ice and blend in until it is nice and thick. Enjoy with a straw or a spoon.

3. Green Machine

With spinach and brewers Yeast


1-2 cups of raw spinach

1/2 cup of cooked oatmeal (old fashioned is best)

2 tbsp brewers yeast

2 tbsp of flax seed/flax meal

1/4 tsp of cinnamon, or to taste

1 banana

1 apple, chopped and sliced

1 cup of tea (fenugreek tea works best)

Coconut water or almond milk, to thin if necessary

1-3 fenugreek capsules, optional

Directions: Put all ingredients in blender in order of the list. (Doing this will make blending easier. ) Blend all ingredients together. If smoothie turns out too thick add extra liquid to thin it out. Water works well, but almond milk or coconut water will add more nutrients. When it reaches desired consistently, pour into a glass and enjoy.

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