A lactation smoothie can help quench your hunger, thirst and help with milk production! These 10 lactation smoothie recipes for breastfeeding are full of nutritious ingredients that may help with milk production (galactagogues)!
If you’re a new nursing mom, you’re probably really familiar with the constant nursing hunger that comes up. Especially once you return to exercise and running, balancing nursing and running can make you feel constantly hungry. Lactation smoothies were my go to!
Have the thoughts, “Why am I always hungry while breastfeeding?” or “How to curb hunger while breastfeeding?” ever crossed your mind?
Well, there’s a reason for that!
A simple way to think about it is that you are expending energy and calories through producing milk. When your baby is nursing, he/she is drinking the milk that you produce, stimulating your body to produce more milk.
While the amount of calories a mom burns while breastfeeding will vary based on the person, a general range is 400-600 calories, according to the American College of Obstetricians and Gynecologists.
In other words, your body is using (burning) calories and energy to make milk, and so you feel hungrier and thirstier to make up for that difference.
Hunger while breastfeeding can manifest in different ways, like:
Hunger is ever something to be ignored. Your body, milk supply and baby will thank you for nourishing your body properly.
If you need another resource to help you identify hunger and fullness, this 50 page Ebook has nutrition tips, journaling prompts and more. I’m a big fan of nutrient dense snacks for nursing, and shared a bunch of healthy postpartum snacks here.
Let’s talk about some of the best smoothies for breastfeeding.
A lactation smoothie, or breastfeeding smoothie, is believed to help moms stimulate milk production, while also helping to quench hunger and thirst.
Plus, it’s easy to drink smoothies while breastfeeding, which is another win.
While we don’t have published research on the efficiency of lactation smoothies for breastfeeding, I think smoothies for breastfeeding mothers can be extra helpful for nursing moms because they are both hydrating and filling, filled with galactagogues, and rather easy to make (or freeze for later)!
Galactagogues are herbs and foods that have been used historically by breastfeeding women to maintain and increase milk supply.
For a smoothie to be considered a lactation smoothie, it would typically contain some ingredients or lactogenic foods that help with milk production, known as galactagogues.
Some of these ingredients include:
If you’re searching for the best lactation smoothie recipe, you’ve come to the right place!
Many of the options below have delicious and nourishing flavors and ingredients, full of breastfeeding galactagogues.
Pack in the protein and antioxidants with this creamy blueberry lactation smoothie. It’s filled with blueberries, almond milk, almond butter, and oats.
This avocado lactation smoothie boasts a creamy blend of oats, avocado and greens. Therefore, this orange creamsicle smoothie is a great milk boosting smoothie!
This momma lactation smoothie shake is full of nourishing lactation ingredients, like oats, fruit, chia seeds and flaxseeds.
A vegan, apple banana smoothie with oats, made with your choice of milk.
Full of fruit and healthy fat, this strawberry tahini milkshake is creamy and filling. Tahini is made from ground sesame seeds. Add oats and flax seeds for an extra lactation boost!
It’s difficult to find a lactation smoothie with brewers yeast, but this one has it! This smoothie includes brewer’s yeast, oats, flaxseed, almond butter and ginger for a maximum lactation boost!
An immune-boosting smoothie for breastfeeding with turmeric, ginger, and flax seeds. The greek yogurt adds some extra fat and protein and you could also add greens.
This lactation smoothie strawberry banana ginger is thickened with oats and greek yogurt, and adds ginger to help minimize nausea.
A blend of healthy fats, protein, and complex carbohydrates, this peanut butter banana oatmeal smoothie provides sustainable energy from oats, greek yogurt, flax seeds and fruit.
Check out this roundup of 30+ greek yogurt smoothies – great for breakfasts, snacks, pre/post workout and extra hydration.
This Sweet Potato Beet Smoothie is great for serving fruits and veggies with ample antioxidants.
An orange mango smoothie is the perfect tropical addition to our day, filled with protein and tons of Vitamin C!
Need a boost of caffeine in your smoothie? Try this peanut butter coffee smoothie to start the day!