Food Recipes for Postpartum Moms to Increase Milk Supply

After giving birth, your body is going through many changes, and one of the most important things you can do is ensure you’re nourishing yourself properly to support both your recovery and your milk supply. Many new moms worry about having enough milk to nourish their babies, but the good news is that with the right foods, you can support your milk production.

Certain foods, known as galactagogues, are believed to help increase milk supply. These include oats, flaxseeds, fenugreek, and more. In this blog, we’ll share some delicious, nutrient-dense recipes that can help boost your milk supply while nourishing your body during the postpartum period.

1. Lactation Smoothie for Boosted Milk Production

Smoothies are an easy way to pack in a variety of milk-boosting ingredients while also supporting your overall health. This lactation smoothie is filled with nutritious ingredients that promote milk production.

Ingredients:
• 1/2 cup rolled oats (a natural galactagogue)
• 1 tablespoon ground flaxseeds (rich in omega-3s and lignans)
• 1/2 banana (for natural sweetness and potassium)
• 1 tablespoon peanut butter or almond butter (for healthy fats)
• 1 cup almond milk or coconut milk (for hydration)
• 1 tablespoon brewer’s yeast (a well-known galactagogue)
• 1/2 cup spinach or kale (for extra nutrients)
• 1/2 teaspoon cinnamon (for flavor)

Directions:
1. Blend all ingredients together until smooth. Add more liquid if necessary to reach your desired consistency.
2. Pour into a glass and enjoy!

Why it’s good: Oats, flaxseeds, and brewer’s yeast are all known for their milk-boosting properties. The healthy fats from nut butter and the greens provide additional nourishment, making this smoothie both tasty and beneficial for milk supply.

2. Oatmeal with Ground Flaxseeds and Berries

Oatmeal is one of the best foods for boosting milk supply, and when combined with ground flaxseeds and antioxidant-rich berries, it becomes a powerhouse breakfast or snack for postpartum moms.

Ingredients:
• 1/2 cup rolled oats
• 1 tablespoon ground flaxseeds
• 1/2 cup mixed berries (blueberries, raspberries, or strawberries)
• 1 tablespoon honey or maple syrup (optional for sweetness)
• 1 cup almond milk or water (for cooking)
• 1 tablespoon chia seeds (optional for extra omega-3s)

Directions:
1. In a small pot, bring almond milk or water to a boil. Add the rolled oats and cook according to package directions.
2. Once the oats are cooked, stir in the ground flaxseeds and honey/maple syrup.
3. Top with fresh berries and chia seeds.
4. Enjoy your warm, nutritious breakfast!

Why it’s good: Oats and flaxseeds are natural galactagogues that help boost milk production. The berries provide antioxidants, while chia seeds offer extra fiber and omega-3 fatty acids.

3. Chickpea and Spinach Salad with Tahini Dressing

A hearty, nutrient-dense salad that’s full of plant-based protein and iron, essential for postpartum recovery and lactation.

Ingredients:
• 1 cup cooked chickpeas (or canned, drained, and rinsed)
• 1 cup fresh spinach leaves (rich in iron and folate)
• 1/2 avocado (for healthy fats)
• 1 tablespoon tahini (good for milk production)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1/4 cup sunflower seeds (optional, for added crunch)

Directions:
1. In a large bowl, combine chickpeas, spinach, and avocado.
2. In a small bowl, whisk together tahini, olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently.
4. Top with sunflower seeds for added texture (optional).
5. Serve immediately.

Why it’s good: Chickpeas are an excellent source of protein and fiber, while spinach provides iron, an essential nutrient for new moms. The tahini dressing is rich in healthy fats and also has some galactagogue properties.

4. Sweet Potato and Lentil Stew

This hearty stew is a filling meal that’s packed with fiber, protein, and complex carbohydrates—important for energy and milk production.

Ingredients:
• 1 large sweet potato, peeled and diced
• 1 cup dried lentils (or canned, drained, and rinsed)
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 can diced tomatoes (or 2 fresh tomatoes, chopped)
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric (known for anti-inflammatory properties)
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Directions:
1. In a large pot, sauté the onion and garlic in a little olive oil until softened.
2. Add the sweet potato, lentils, vegetable broth, diced tomatoes, cumin, turmeric, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for about 25-30 minutes, or until the lentils and sweet potatoes are tender.
4. Garnish with fresh cilantro if desired, and serve.

Why it’s good: Sweet potatoes are rich in vitamins A and C, which help with immune function, while lentils provide protein and fiber. The spices, particularly turmeric, can help with inflammation and digestion, which is beneficial during the postpartum period.

5. Breastfeeding Granola Bars

These granola bars are a perfect on-the-go snack for busy postpartum moms who need to keep their energy levels up and support their milk supply.

Ingredients:
• 2 cups rolled oats
• 1/2 cup ground flaxseeds
• 1/4 cup almond butter or peanut butter
• 1/4 cup honey or maple syrup
• 1/2 cup unsweetened dried fruit (raisins, cranberries, or apricots)
• 1/4 cup sunflower seeds or chopped nuts
• 1/4 cup chocolate chips (optional)
• 1/4 cup coconut flakes (optional)

Directions:
1. Preheat the oven to 350°F (175°C) and line a baking pan with parchment paper.
2. In a large mixing bowl, combine oats, ground flaxseeds, dried fruit, seeds/nuts, and coconut flakes.
3. In a separate bowl, mix together almond butter and honey. Pour the wet ingredients over the dry ingredients and mix until fully combined.
4. Press the mixture into the prepared pan and bake for 15-20 minutes, or until the edges are golden.
5. Allow to cool before cutting into bars.

Why it’s good: The oats and flaxseeds in these bars are great for boosting milk supply, while almond butter provides healthy fats. The dried fruit offers natural sweetness and additional vitamins and minerals.

Conclusion: Nourishing Foods for Postpartum Moms

Nutrition plays a vital role in your recovery and milk production during the postpartum period. These recipes incorporate foods that are believed to support lactation and provide essential nutrients to help you feel your best. By including more whole foods, healthy fats, proteins, and fiber-rich ingredients, you can nourish your body while boosting your milk supply to meet your baby’s needs.

Remember, every mother’s experience is unique, so if you’re having trouble with milk supply, don’t hesitate to reach out to a lactation consultant or healthcare provider for personalized advice. With the right nutrition and care, you’ll be on your way to feeling stronger, more nourished, and ready to support your little one.

-Dr.SA