milk-boosting foods Tag

The pumpkin spice news breastfeeding moms have been waiting for

Autumn is officially here, and that means it’s pumpkin spice season. While motherhood often means sacrificing things you love (like that tenth cup of coffee if you’re breastfeeding), one thing you don’t have to sacrifice this October is the flavor of fall. We all suspected there was magic in pumpkin spice, and it turns out, we weren’t wrong.

Pumpkin boosts breastmilk production

“Galactagogue” is one of our favorite words around here, and not just because it’s fun to say and sounds like a comic book villain. According to the National Institute for Health, “Galactagogues are synthetic or plant molecules used to induce, maintain, and increase milk production.” We’ve covered a few of them in past blog posts, and The Great Pumpkin falls into that celebrated food group, too.

How pumpkins benefit breastmilk

  • Pumpkins have antioxidant and antibacterial agents that improve the immune system of moms and babies.
  • The bright orange glow of a pumpkin marks it as a food rich in health-boosting nutrients like beta-carotene, vitamin A, and potassium, and it’s a low calorie source of fiber.
  • Studies show that eating pumpkin and other galactagogues is significantly correlated to increased milk volume.

But it’s not just pumpkin that’s good for milk production…the spices are, too!

That’s right! Cinnamon is a traditional herbal treatment to enhance milk production. Cinnamon falls into a class of plants called “nervine herbs,” which means herbs that help reduce anxiety. As we’ve mentioned in previous articles, stress can impact milk production, so add a little cinnamon to your pumpkin to ease stress-causing anxiety.

Like cinnamon, ginger has a long history with breastfeeding moms. It many areas, it’s still given to women after childbirth to stimulate milk production. Research is underway, but at least one study has already returned some promising results, so throw a pinch of ginger in that pie!

Happy pumpkin spice season, mamas!

It was a long summer, and I think most of us are good and ready for fall. It’s time to rest and recuperate. Go ahead and enjoy a little hibernation, mama bear, and indulge in that pumpkin spice magic. You deserve it.

If you’re headed out and about to the coffee shop for your favorite fall brew, you’ll need a fashionable bag, and we think this Sarah Wells version is perfect for the fall! Pick yours up today while you’re here.beautiful breast pump bag for fall


Pamper breastfeeding moms with these breakfast in bed options

Breakfast in bed is the iconic Mother’s Day gift

Moms know better than anyone that food is love. That’s why we take the time to cut the crust off of sandwiches and to set the table for a healthy family dinner. That’s why a lot of mothers choose to breastfeed their babies for as long as possible. Breastfeeding is the ultimate act of food as love. A mother’s milk is the most nutritious source of vitamins and minerals a little one can get. Therefore, offering a nursing mom a healthy breakfast in bed is really the gift that keeps on giving. You’re giving her rest and nutrients, both of which can boost milk supply.

Which foods benefit breastmilk production?

Galactagogues is a fancy word that means milk-boosters.

And it probably comes as no surprise that your best bet when breastfeeding is to eat a healthy, balanced diet, including the following:

  • Fresh fruits and vegetables
  • Whole grains
  • Animal and plant protein sources
  • Healthy fats, i.e., polyunsaturated fats and monounsaturated fats

With that in mind, a perfect breakfast in bed for nursing moms might include something from each category. Take a look at some of our favorite suggestions and mix and match to suit the tastebuds of the mom in your life.

Fresh fruits and vegetables

Spring is a great time to incorporate fresh fruits and vegetables into your diet because there are so many delicious varieties in season. How about mixing up a fruit salad for mom with the following spring fruits:

  • Apricots
  • Cherries
  • Grapefruit
  • Kumquats
  • Strawberries

    Fresh fruits are a great addition to a nursing mom’s breakfast.

Whole grains

Whole grains are a great source of fiber. They also contain nutrients important for keeping moms and breastfeeding babies healthy, such as B vitamins, iron, folate, and potassium. That makes oatmeal a perfect breakfast treat for moms. Try this delicious, lactation-boosting recipe for Oatmeal Stout Crockpot Coffee Cake from mom blogger The Leaky Boob.

These oatmeal stout crockpot cookies by mom-blogger The Leaky Boob are delicious and milk-boosting!

Animal and plant protein sources

Protein is a critical building block for new tissues and organs, making it a necessity for growing babies. Adequate protein intake also ensures mom’s body will recover from labor and delivery quickly. The latest Dietary Guidelines for Americans recommends nursing mothers get at least 65 grams of protein per day, or two to three servings. Try including one of the following in mom’s breafast in bed to get her off on the right foot:

  • Omelet, quiche, or other egg-based dish (extra points for adding spring vegetables like green onions and asparagus)
  • Smoked salmon
  • Nut butter on whole grain toast
  • Yogurt parfait with fresh fruit

Healthy fats

Dietary fats give your body energy and support cell growth, making them essential for breastfeeding moms. These healthy fats will help baby gain weight while aiding in brain development. Fortunately, a lot of the fruits and vegetables, protein sources, and whole grains also include a healthy amount of fat. The avocado on avocado toast, for instance, is about 77% fat, and 62% of the calories in eggs come from fat. However, you can also add a little dark chocolate to mom’s breakfast in bed to give her a daily dose of healthy fat, fiber, iron, and even antioxidants! Try this recipe for Dark Chocolate Apricot Lactation Cookies from Sunkissed Kitchen if you want to treat mom to cookies for breakfast.

Send us a photo of your favorite mom enjoying breakfast in bed!

We’d love to see the delicious meal you prepared for your favorite mom this Mother’s Day. Tag us on our Instagram account at @milknmamasbaby to show us.