If you’re one of my email subscribers, you already know that we welcomed a new baby boy to the family last month. I’ve been exclusively breastfeeding since he was born, but now that I’m starting to get back to work, I decided to start pumping in case I need to leave the baby for a couple hours.
I didn’t want to mess with the baby’s supply while I started pumping, so I decided to research ingredients that increase breastmilk supply. While some of them are pretty off the wall, there are several common ingredients that are simple to incorporate into your everyday diet.
Here are a few ingredients to boost breastmilk supply, along with several gluten free recipe ideas so you can start eating them right away!
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Oatmeal should be a staple for mothers looking to increase breastmilk supply. Not only is it super healthy, it’s also super filling! I love mixing some gluten free oatmeal into my smoothie in the morning for a quick meal I can eat while I’m feeding my little one.
My favorite smoothie recipe is my Strawberry Oatmeal Smoothie. It’s full of fruits and veggies and so simple to make! Just mix a handful of strawberries, a banana, a handful of spinach, a tablespoon of flax seed, one-third a cup of oatmeal, half a cup of milk, and a handful of ice cubes in your blender. That’s it!
Basil is such a versatile herb! There are so many great (and delicious) ways to incorporate it into your diet. Try adding it to your dinner’s main ingredient, like this grilled chicken stuffed with tomato and basil from Walking on Sunshine or pasta with zucchini, ricotta, and basil from the New York Times.
Basil also makes a great addition to side dishes, like this grilled corn with basil butter from Let’s Dish or lemon pesto rice from Favorite Family Recipes. The herb also works great as a sauce base, as in this recipe for fresh pesto from Little Spice Jar or lemon basil vinaigrette from Little Harvest Kitchen.
There are several ways you can incorporate more carrots into your diet. I love eating them raw with a little hummus or ranch dressing. Add them to dinner with this garlic roasted carrots recipe from Diethood or mix them into this summer vegetable soup recipe (which also contains lactation-inducing ingredients like corn, potatoes, and garlic) from Butter with Side of Bread.
Carrots are also great for sweet treats. With other breastmilk-friendly ingredients like flax seed, oats, and apples, these carrot cake breakfast cookies from Kristine’s Kitchen would be a great addition to your breakfast to increase milk supply.
Bananas are another great grab-and-go ingredient to increase breastmilk suply. Eat them straight out of the peel or toss them into a smoothie, like this delicious chocolate banana smoothie from We’re Parents.
Of, if you’re in a baking mood, check out my recipe for gluten free banana bread (with chocolate chips to boot!).
Who doesn’t love garlic? It’s definitely one of my favorite recipe additions. Learn how to roast garlic to perfection with this tutorial from Garlic Matters, then start incorporating into some easy gluten free recipes. This one-pot garlic pasta from yup…it’s vegan is a healthy pasta recipe that can easily be made gluten free by subbing in some gluten free pasta.
Or make garlic the star of your meal with these slow cooker honey garlic baby back ribs (just remember to use gluten free soy sauce!) as the main dish and these garlic parmesan roasted potatoes as your side.
Fall is coming soon, which means pumpkin spice will be everywhere! Why not add these pumpkin spice lactation cookies from Premeditated Leftovers into your recipe rolodex? While the recipe on Premeditated Leftovers isn’t gluten free, it would be easy to convert to a gluten free dish. Just sub the wheat flour for gluten free baking flour and be sure to use gluten free oatmeal.
Looking for another lactation cookie? Try these peanut butter cookies from Simplistically Living. Again, this isn’t a gluten free recipe, but could be! When baking, I always use gluten free baking flour as a wheat flour substitute. It’s a little less dense than all-purpose gluten free flour, which works out so much better in baked goods.
Another thing to note about this recipe is that it contains brewer’s yeast. You’ll see this ingredient in a lot of lactation recipes because it works wonders in increasing breast milk supply. Unfortunately, brewer’s yeast is NOT gluten free, so we’ll just have to do without! While we’re leaving out a pretty essential milk-inducing element from this recipe, it still contains a ton of other great ingredients, like peanuts, oats, and flax seed, to help increase our supply.
Spinach is another one of my favorite vegetables. It tastes great cooked, but it’s also awesome tossed into salads, on sandwiches, or even in your smoothies! In fact, my six-year-old son loves spinach (he just doesn’t know it because I sneak it in whenever I can!)
Add some spinach to your next breakfast with this spinach and mozzarella egg bake from Kalyn’s Kitchen or have it for dinner with this slow cooker creamy Tuscan chicken from Spicy Southern Kitchen (just be sure to check the label of your alfredo sauce to be sure it’s gluten free).
If you can’t tell, I love cookies — especially lactation cookies because they’re easy to grab and eat while feeding. These chocolate almond no-bake lactation cookies from Small + Friendly look easy and delicious. And the best part is, the recipe is already gluten free! Just be sure to use gluten free oatmeal and leave out the brewer’s yeast!
Yogurt is another great grab-and-go treat that us breastfeeding moms need. It’s got healthy dairy, which is an essential element of a breastfeeding mother’s diet, and you can mix in other milk-boosting ingredients like oats and fruit to increase its effectiveness.
Ok, so I don’t really have any good water recipes…but I had to include it in this list! Water is the most important part of a breastfeeding mom’s diet. Without it, it doesn’t really matter how many of these delicious and healthy recipes you make!
So, I know this is a huge list of ingredients and recipes, but I’m sure you have some go-to recipes in your breastfeeding arsenal as well. What’s your favorite ingredient or recipe to increase breast milk supply?