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Breastfeeding Resources
Hi Bernadatte and Daniel,
I hope you’re both doing well.
Do you have any resources for breastfeeding? Any suggestions for herbs and supplements that improve milk production? What kind of foods would improve milk quality?
Thanks
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3 Replies
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is this for you? There are many ways to increase breast milk production and I think the most important step is to ensure the mama is well supported. It takes a village to raise a baby! If someone doesn’t have family and friends around who can help with the first few months of life, then hiring help is also an option.
Looking for an IBCLC lactation consultant is also recommended as they can provide new mamas with the exact type of support they need for their unique circumstance regarding breastfeeding. Since breast milk production is heavily dependent on baby’s demand, ensuring the baby is latching on correctly and is in the right position is important. They can help with that too.
Aside from “what can I take”, it’s also important to check if the baby has any tongue ties affecting their ability to latch on. Again, it’s all about supply and demand, so if the baby isn’t suckling well, milk production won’t be as robust either.
Hydration is also key. Mama needs to be well hydrated in order to produce milk. Pro tip: drink spring or filtered water while breastfeeding.
From a nutrient perspective, there are lots of foods that can increase milk production:
• Oats
• Quinoa
• Lactation cookies (here’s a recipe to try)
• Aromatic herbal teas (coriander, cumin, fennel, ginger, anise seed). A favorite is stinging nettle and fennel seed tea with or without the addition of red raspberry leaf. Benefits go beyond just breastfeeding. Stinging nettle can also help with HPA axis dysfunction and seasonal allergies, fennel is great for digestion and reducing gas in mom and baby (especially if there’s colic), and red raspberry leaf is great post-birth to help nourish and tonify the uterus.Other herbs that support lactation to consider:
• Goat’s Rue (can lower blood sugar so beware if hypoglycemic)
• Fenugreek (most popular for milk production but right dose is key)
• Ashwagandha
• Shatavari (can lower blood sugar so beware)
• Black seed
• Milky oat tops
• Marshmallow root
• Chamomile
• Moringa (can lower blood sugar so beware)
• Blessed Thistle (not the same as milk thistle)
• Tulsi (Holy Basil)If you want to learn more about herbs to support breastfeeding, this is a great resource.
Hope this helps.
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Thanks for all this information, super helpful! The information is more theoretical. I’m want to get pregnant in a few months, so I’m trying to gather as much information as possible about pregnancy, breastfeeding, and postpartum so I don’t feel overwhelmed during pregnancy looking for information if that makes sense.
I’ve seen sunflower lecithin being suggested for clogged ducts. What are your thoughts on that? Do you have any recommendations?
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The choline content of breastmilk is not only important nutrition for baby, but the emulsifying function of choline is thought to help prevent the high fat content in the milk from solidifying and contributing to mastitis. This is why supplementation with lecithin or choline is often used as a treatment for recurrent plugged mammary ducts, and sufficient intake of dietary choline can reduce the risk of mastitis and clogged ducts. It is important to note that many prenatal supplements and multivitamins do not contain choline, and those that do often contain the choline chloride form, which is not as bioavailable. Unfortunately, there is still no solid consensus on how much dietary choline we actually need.
The Institute of Medicine (whose recommendations tend to be on the low side) suggests that adequate intake values are 425 mg per day for adult women, with an increased need during pregnancy and lactation. It is thought that ~95% of pregnant women consume less choline than they need! The great news is that 3 ounces of beef liver contains 356 mg of choline and one chicken egg has about 147 mg – a pretty great start!
I share a liver paté recipe here. As an alternative, this sunflower-seed based paté also provides choline (although in lower amounts than those in liver) and vitamin E. And here are a few egg custard recipes as well if you prefer:
• https://www.foodrenegade.com/easy-vanilla-bean-custard/
• http://www.paleopantry.org/dairy-free-baked-egg-custard-made-with-almond-milk/
• https://paleoleap.com/almond-milk-custard
• https://www.whattheforkfoodblog.com/2016/06/13/dairy-free-coconut-custard/Hope this helps! And great work educating yourself in advance!!
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