· Oats – Rich in iron and beta-glucan, known to increase prolactin (milk hormone).
· Flaxseed – Provides omega-3s and phytoestrogens that support breast tissue.
· Spinach or kale – Iron and calcium help fight fatigue and support milk production.
· Banana – Natural sugars + potassium for quick energy and muscle recovery.
· Almond butter or walnuts – Healthy fats and vitamin E for hormone balance.
· Brewer’s yeast – A powerful galactagogue packed with B vitamins for energy.
· Dates – Natural sweetness + iron + slow-release energy.
· Coconut water or oat milk – Hydration is critical for supply; coconut water adds electrolytes.
The Ultimate Breastfeeding Smoothie Recipe
Ingredients:
· 1 cup oat milk (or coconut water)
· ½ cup rolled oats
· 1 small banana
· 1 handful fresh spinach
· 1 tbsp almond butter
· 1 tbsp flaxseed (ground)
· 1 tbsp brewer’s yeast (optional but highly recommended)
