One of the most important things that you can do in order to support yourself while breastfeeding your child is to stay hydrated and well nourished by eating a balanced diet. You don't necessarily need any special ingredients. Your body is amazing and you and your baby make a great team. If you think you have supply issues there might be any number of causes and getting some support from a specialist could help resolve them pretty quickly.
There are a group of food called 'galactagogues' that are said to support a mother's milk supply - it's a funny word that comes from the Greek meaning 'milk leading'. Here's a list of the more common ones:
I love to bring these snacks for clients that I support postnatally, they are delicious, naturally sweetened, contain nourishing whole foods, freeze beautifully and make a convenient, nutritious snack that supports their breastfeeding. Did I say they were delicious? I'm not kidding - I have to make a double batch whenever I make them because my kids LOVE them too!!
YUMMY LACTATION COOKIES
½ cup stewed apples
½ cup maple syrup (or honey)
½ cup coconut oil, melted
2 tbsp peanut butter (or almond butter)
1 tsp vanilla extract
1 ½ cups rolled oats
½ cup wholemeal or gluten free, plain flour
3 tbsp brewer’s yeast (NOT baker's yeast!)
1 tsp cinnamon
½ tsp baking soda
½ cup cranberries or sultanas
½ cup chocolate chips
Preheat oven to 180C degrees.
Blend the apples, egg and vanilla extract
Mix all ingredients in a bowl until well combined. Cover and refrigerate for a minimum of 2 hours (I often leave them overnight). Drop small tablespoons of mixture on lined baking trays. Bake for 12-15 minutes
DELICIOUS CHOCoNUT BLISS BALLS
½ cup rolled oats
1 tbsp brewer’s yeast (NOT baker's yeast!)
1 tbsp ground flaxseed
3 tbsp natural crunchy peanut butter
1 tbsp cacoa powder
3 tbsp maple syrup
½ tsp vanilla extract
Mix all ingredients in a bowl until well combined (add a little extra water if needed)
Form mixture into approx. 2cm balls. Store in an airtight container in the fridge
As I said, both recipes freeze really well so they are great to bake ahead of time and have ready for yourself postnatally. They also make a great gift if you're visiting a friend that's recently given birth ;)
It should be noted that some brands of brewer's yeast tastes stronger/more bitter than others so a little trial and error may be needed. I have made variations of both recipes including ingredients like coconut, cranberries and white chocolate so definitely feel free to experiment with them and let me know how you get on!