When we initially start breastfeeding, we get so much milk that our breasts become engorged. But once that problem is resolved, milk supply can go in the opposite direction and producing enough breastmilk can become challenging. This is why many nursing moms need a nutrient-packed lactation smoothie regularly to generate more of that liquid gold.
As a breastfeeding mom, it’s important to nourish yourself with high-quality, nutritious foods and beverages.
Below are several delicious and nutritious lactation smoothies to try. Eating nutrition-dense foods is the key to keeping your milk supply high and losing the baby weight.
Ingredients To Help Boost Your Milk Supply
Foods that help boost milk supply are called galactagogues (pronounced gah-lak´tah-gogs). If you are trying to improve your milk supply, your goal would be to include as many galactagogues in your diet, as possible.
Here are the most common milk boosting ingredients:
- Vegetables high in beta carotene like yams, carrots, beets;
- Dark leafy greens like kale, arugula, spinach, swiss chard, collard greens;
- Green papaya, because it is high in enzymes, vitamins, and minerals;
- Fennel (and fennel seeds) because it contains estrogen-like compounds that stimulate breast milk production.
- Grains like oats, millet, barley, brown rice;
- Legumes like chickpeas and lentils;
- Brewer’s yeast because it is a good source of protein, iron, and phytoestrogens. Traditional brewer’s yeast is bitter and you may not like the flavor in breastfeeding shakes or smoothies. If it bothers you, try debittered brewer’s yeast instead;
- Nuts like cashews, walnuts, macadamia nuts and raw nuts in general;
- Sesame seeds because it is high in calcium. Sesame seeds are a galactagogue commonly used in Asia;
- Flax seeds because they are high in omega 3 fats, dietary fiber, protein, and nutrients in general;
- Herbs like fenugreek, nettle, blessed thistle, and ginger.
Having said all that, the La Leche League advise that instead of worrying about incorporating certain foods in your diet, follow a healthy, sensible diet that includes fresh fruit and vegetables, whole grains, proteins from animals and plants and high-quality fats.
Fortunately, most foods that are considered to be galactagogues are also healthy.
Tasty Lactation Smoothie Recipes
Mango Lactation Smoothie
This delicious lactation smoothie recipe has mangoes, oranges, strawberries, and banana. It also has protein powder for lactation, and your lactation boost comes from the added oatmeal.
Banana Chai Spiced Lactation Smoothie
This is a simple lactation smoothie recipe that includes 4 different spices: cinnamon, cloves, cardamom, and nutmeg. For the lactation boost, it has oats and fenugreek. The sweetness comes from a banana.
Lactation Brownie Batter Protein Smoothie
Lactation Boosting Fig & Cashew Smoothie
Figs contain various minerals and vitamins that can help in postpartum healing and boost milk supply. This recipe also contains other ingredients that can aid in lactation such as dates, cashews, cinnamon, and honey.
Honey & Peach Smoothie
Here is an easy recipe with peaches and greek yogurt. Your lactation boost comes from the added flaxseeds.
Green Lactation Protein Smoothie
Spinach is not only healthy but is a huge help for boosting milk supply. This recipe also contains pineapple for added nourishment and to help balance out the taste.
Your added lactation boost comes from oatmeal, flaxseed and brewer’s yeast. These three are the power pack that often go together in lactation recipes.
HANDY TIP: Brewer’s yeast is a powerful lactation ingredient but it is bitter. That bitterness will affect the taste of your smoothie. If you are worried about the taste, get debittered brewer’s yeast instead.
Pumpkin Spice Lactation Smoothie/ Latte
This recipe can be made into a smoothie or a warm pumpkin spice latte.
Banana and Cinnamon Lactation Smoothie
This is a classic banana smoothie recipe with those 3 added lactation boosting ingredients: oatmeal, flaxseed and brewer’s yeast. (If you don’t like the taste of brewer’s yeast, try the debittered brewer’s yeast instead.)
Blueberry Lactation Smoothie
Skinny and Milk Boosting Lactation Smoothie
Many moms swear by protein shakes while breastfeeding. This is one of them.
Chocolate Malt Breastfeeding Shake
Avocado, Pineapple & Raspberry Lactation Smoothie
This is an oatmeal breastfeeding recipe thanks to the oats, but it also has debittered brewer’s yeast – two common lactation boosters.
For flavor, it has pineapple, raspberries, and avocado. Sweetness is added with a teaspoon of stevia.
Incidentally, this lactation recipe will also help you slim down. Avocados are a great source of healthy fats and raspberries are well-known for being low on carbs.
Banana & Oatmeal Breastfeeding Smoothie
This is a nutritious smoothie with the three most common milk boosting ingredients: brewer’s yeast, oatmeal and flaxseed.
Chocolate, Blueberry & Spinach Lactation Smoothie Recipe
Drinking protein shakes while breastfeeding is smart. They are nutritious, plus if you are using protein powder for lactation, you get the added benefits of boosted milk supply.
This breastfeeding recipe also has the 3 most common galactagogues and cocoa.
Peanut Butter & Blueberry Smoothie
Peanuts (and nuts in general) are high in protein. That along with flax seeds make this one a great breastfeeding smoothie. Add some blueberries and its like you have having a PB&J smoothie.
Raspberry Mandarin Lactation Smoothie
Banana & Date Lactation Smoothie
This recipe is naturally sweetened with a ripe banana and dates. This smoothie is a great energy booster.
Nourishing Berry & Almond Butter Lactation Smoothie
Strawberry & Oatmeal Lactation Smoothie
This is a berry-burst kind of recipe because it has frozen strawberries and strawberry yogurt.
It does have 2 tsp of sugar but if you’d rather not have that, go for all-natural maple syrup, honey or stevia.
Peanut Butter Apple Pie Smoothie Recipe
The “apple pie” part comes from the cored apple and cinnamon.
If you like apple pie and peanut butter, you’ll probably consider this to be comfort food! But don’t underestimate this smoothie – it also has oats and flaxseed to help boost your milk supply.
There is also a helpful video to show you how to make this lactation smoothie.
Strawberries & Cream or Peaches & Cream Lactation Smoothie
If you have a dairy intolerance, you would appreciate this recipe. It is made with a yogurt alternative, protein powder, and flaxseed.
Do Lactation Smoothies Work?
If your breastfeeding smoothie is nutritious and packed with milk boosting ingredients, you can expect a boost in your milk supply.
Here’s why moms love lactation smoothies:
- They are easy to digest and absorb;
- Depending on the breastfeeding smoothie you decide to make, they are very nutritious;
- With most lactation smoothie recipes, there is a healthy mix of potent, milk boosting nutrients;
- As the breastfeeding mother, you are nourished, and that promotes healthy lactation;
- Whether you are making smoothies or breastfeeding shakes, they are sweet and satisfying;
- Depending on the ingredients, they are filled with protein. Many moms swear by protein shakes while breastfeeding.
Note From The Author
In our house, we have smoothies almost daily. Here are a few tips that you might find helpful when making your own lactation smoothies.
- If the taste of spinach, kale or other leafy greens bother you, freeze it. Add frozen greens to your smoothie – you’ll hardly taste the greens!
- If you are adding protein powder, make your smoothie first. Once everything is fully blended, add the protein powder as the final ingredient. Give it a quick blend, then drink. Some protein powders get weird when it is blended too long. It may make your smoothy creamy in a non-so-tasty way.
- Smoothies with protein powder are supposed to be consumed immediately after making it. Don’t make too much at a time.
- Whether you are adding protein powder to your breastfeeding smoothies or not, it is generally not good practice to make too much smoothie at a time. Smoothies don’t taste better the next day.