Last week I took my son for his 3 month paediatrician visit, and his weight wasn’t where the doc wanted it to be, and he was dropping a little bit on the percentile chart. So the paediatrician sent me home with these instructions for me: “drink more water, milk and juice and nurse him more often.” Um ok, doc, I don’t drink milk, and I especially won’t be taking his recommendation to drink juice. Really juice???
Ever since Isaiah was a newborn, he always had issues nursing between the hours of 6pm and 9pm. It seemed he wanted to be on the breast every hour, and he got frustrated often and kept pulling off. Of course after days of this happening over and over again, I realized I just didn’t have enough milk at that time in the day to supply him with enough before bed.
To remedy the problem I pumped each day and fed him this milk before bedtime, followed by nursing him, and no more crying. It took me some time to figure out the best time to pump, because inevitably as soon I pumped, he would wake up and would want to be nursed again. (right mamas, I know you know what I’m talking about!)
So back to the doc’s advice to drink more juice milk and water. Really he recommended juice? Maybe fresh pressed green juice, but he definitely didn’t say that, and I’m sure he wasn’t meaning that either. What kind of doctor recommends a mom to drink juice to make more milk?
Being a holistic nutritionist, I was already doing all the things I knew about to produce more milk. But it turns out there are more ways that I thought, and it’s more than just drinking more water.
There are more ways to help produce more milk than just drinking more water.
If you’re a breastfeeding mama, you most likely know that fenugreek and blessed thistle are the most well known milk producing herbs, which is usually drank as a herbal teas. (For the record, I have been drinking fenugreek tea multiple times a day, and have not noticed any changes in my milk production. (The way it makes me smell yes, but not my milk production!!)
According to La Leche League, herbal galactagogues (galacatgogues stimulate milk production) like fenugreek, blessed thistle etc have long histories of use in different cultures, but there is little scientific research into them. Fenugreek is the most commonly used herb, and there is no scientific studies have been done on the effectiveness. The LLL website also notes some common foods which are considered milk producing, but again have no strong evidence are:
- Oatmeal (Try these oatmeal chocolate chip lactation muffins)
- Dark leafy greens (kale, spinach)
- Fennel
- Fenugreek
- Garlic
- Chickpeas
- Nuts and seeds, especially almonds
- Ginger
- Papaya
- Spices such as cumin, anise seeds, fennel seeds, turmeric
Another herb which isn’t as well known is stinging nettle, again usually consumed as a tea or an infusion. Nettle is said to help with milk production, but it also helps build the blood, and also aids in iron absorption – both of which are very important during pregnancy. It also helps ward against fatigue, and a nice warm cup is quiet relaxing. It’s also important during pregnancy as the vitamin K helps ward against excessive bleeding.
According to herbalist Susun Weed, stinging nettle packs more energy per cup than stimulants like coffee or herbs like cayenne and ginger. (www.susunweed.com) Lastly nettle is high in B vitamins which is great for increasing your mood, and providing energy, and helps firm up skin. It’s also high in absorbable calcium when made as an infusion. For all of these reasons nettle is one herb I highly recommend to my pregnant and postnatal clients. Click here to see Susun Weed make a nettle infusion.
Whether you’re drinking water, herbal teas, smoothies, or juicing greens, it’s important for a breastfeeding mama to stay well hydrated. But it’s not only the water that you drink that counts. Your body utilizes water from the nutritious foods you eat such as: soups, green juices, smoothies, even high water content fruits like watermelon, strawberries, grapefruit, cantaloupes, peaches, pineapple, oranges, raspberries are great for keeping hydrated to help you produce more milk.
Non food or beverage ways to help baby gain weight:
According to Kellymom there are other ways that can help baby gain weight:
- sleeping close to baby to increase prolactin, which is the hormone which stimulates milk production
- make sure baby finishes one breast first before switching
- baby massage helps to improve digestion and weight gain
- carrying baby in a sling or baby carrier, and skin to skin contact which has been shown to improve weight.
Foods, Beverages and Lifestyles that Decrease Milk Supply
Did you know there are foods that actually can decrease your milk supply?
Sage, and sage tea for one is known to be a common remedy for mamas with over-production of milk.
- Caffeine & alcohol cause a decrease in milk supply by affecting the milk ejection reflex.
- Similarly, stress and illness also influence milk production by inhibiting the milk-ejection reflex. The reflex operates well in women who are relaxed and confident.
According to lactation consultant Renee Beebe (www.milkmakers.com) these are some other foods that can negatively affect milk production:
- Parsley – which is a diuretic. She advises against consuming too much parsley, and dishes with an abundance of parsley in them. Who knew tabbouleh salad immediately postpartum was a no-no. So avoid the parsley in your green smoothies and juices.
- Peppermint and spearmint -including foods made with the herbs, teas and candies made from peppermint oil. However, you would have to drink very large amounts daily of peppermint tea to affect your milk production, so one peppermint tea a day won’t affect you.
- Cabbage leaves – which are a topical application for breast engorgement. However, applying cabbage leaves more than twice a day could decrease milk supply.
If you’re a breastfeeding mama like me and you’re looking to make more breast milk, make sure to drink plenty of water throughout the day, drink nettle tea or nettle infusions, and experiment with trying different green leafy vegetables, nuts, spices and adding oatmeal into your routine.
I’d love to know if you have found any foods or drinks especially helpful for you in your milk production. My favourite way is my superquick superfood oatmeal breakfast bowl.
Or check out the most popular recipe on the blog: My Lactation Muffins (they are Chocolate Chip Oatmeal made with fenugreek tea!)