Maintaining a balanced and healthy diet and staying hydrated is the key to a steady supply of milk for lactating mothers.
While most mothers know that their body needs a lot of fluid when breastfeeding, many of them are not sure what to take to boost their milk supply.
And with the many beverage options available, sometimes it can be a little hard to figure things out.
But, when it comes to beverages for breastfeeding moms the golden rule is always to drink those that not only boost milk supply but are also good for your body.
Although there is a lot of myths and misconceptions when it comes to great beverages for breastfeeding moms, the following are what most health experts and nutritionists would recommend.
1. Water
Water is the most important beverage for breastfeeding moms and experts will advise that they take as much of it as possible since it is crucial for the production of milk.
In fact, up to 88% of milk is water, and even if you do not like taking water, you should make sure you take enough when breastfeeding.
Also, if you breastfeed exclusively, your baby will be getting all the water that he needs from the milk and hence make it even more important to drink enough water.
Doctors advise that you should take at least 8 cups of water every day for your body to maintain regular functions.
However, when nursing you will use up more water and so moms should take up to 13 cups every day to fulfill the body’s demand for extra fluid.
2. Vegetable Juices
Vegetables are essential for your overall health and hence also for your baby’s well being when breastfeeding.
And if you do not always feel like taking them you can make them more interesting by blending them into some juice.
Juicing vegetables also means that you can take a lot of them without having to consume a large plate of the greens.
Contrary to what most people assume vegetable juices do not always taste bad.
Combining different vegetables can create a refreshing drink that you will enjoy taking.
However, it is important to avoid adding artificial sugar to your vegetable juices because this can ruin their nutritional value.
Also, remember to check the sodium content on the vegetable juices because too much of it is not healthy for your baby.
And you can do this by avoiding vegetables with too much sodium. Breastfeeding moms should also avoid ‘gassy’ vegetables like broccoli, cucumber, and cabbages.
Best Vegetable Juice Recipes for Breastfeeding Moms
1. Balanced Green Juice
Ingredients
- 3 tablespoon of kale juice from 4 or 5 medium size kale leaves
- 2 tablespoons of fresh cilantro juice from one cup of cilantro leaves and stems
- 1/2 cup apple juice from one large apple
- 1 tablespoon fresh ginger juice from 1 1/2-inch ginger piece
- 1/2 cup fresh celery juice from about 3 celery stocks
Directions
After juicing all your vegetables and fruit combine and mix them thoroughly. Divide it into cups and consume immediately. You can also refrigerate any that remain for later.
Preparation time: 5 minutes
Servings: 2 cups
What Makes this Juice Good for Breastfeeding Moms?
Leafy green vegetables like kale and spinach supply the body with vitamin A and C and iron which your baby needs a lot.
Apple juice will help in boosting milk production and also makes it rich in fiber, and vitamin C. Ginger, on the other hand, gives the vegetable juice a spicy taste to make it tastier for moms.
Once you get used to the taste of this juice, you will like it, and so it can be your go-to beverage when you need something healthy and refreshing.
2. Carrot Juice
Ingredients
- 1 cup spinach
- 4 large carrots cut in half
- 4 large stalks of kale
- 1 cucumber cut in half
- 1 lemon cut in half (optional)
Directions
Wash and prepare all your ingredients before you start juicing. Start juicing them by putting the spinach and kale in the juicer first.
Put the carrots and cucumber and finish with the lemons if you want to improve the taste. You should then stir the juice to mix everything well, and it will be ready to serve.
Preparation time: 5 minutes
Servings: 2 cups
What Makes this Juice Good for Breastfeeding Moms?
Carrot juice is one of the best beverages for breastfeeding moms, and many experts will recommend it.
Carrots are rich in beta-carotene, vitamin A, and phytoestrogens which provide extra energy and also boost milk supply.
But what I like most about this recipe is that it is easy for moms to make because most of the ingredients are already in the house.
3. Fresh Fruit Juice
When you feel like taking something sweet and refreshing a glass of fresh juice is always a good option.
Instead of going for sodas to quench your thirst, a banana or avocado smoothie is a sweet and healthier option.
Fresh fruit juices should make a significant portion of a lactating mother’s daily fluid intake as they not only increase milk supply but will also supply vital nutrients to both mother and infant.
Although fruit juices are very nutritious, it is vital to make sure that you only take those that are 100% fruit without any artificial additives.
But it is also important to know that some babies might be sensitive to certain types of fruits such as oranges and so you should always check your infant’s reaction after taking them.
Best Smoothie/Fresh Fruit Juice Recipes for Breastfeeding Moms
#1 Mango Smoothie
Ingredients
- 1/2 cup of plain Greek yogurt
- 2 cups of frozen mango chunks
- 3/4 cup of low-fat milk
- 2 teaspoons of honey
- 1/8 teaspoon of ground cardamon
- 1/4 teaspoon of cinnamon
Directions
Pour all your ingredients into a blender starting with the low-fat milk.
Blend them the high settings until they are smooth.
You will need to stop and scrap after every 30 seconds. Add more milk if the smoothie is too thick and sprinkle more cinnamon before you serve.
Preparation time: 5 minutes
Servings: 3 cups
What Makes this Juice Good for Breastfeeding Moms?
Mangos are the perfect fruit when you feel like taking something sweet.
They also make a healthy smoothie for a lactating mom and combining them with some Greek yogurt will create a tasty source of proteins.
This nutritious smoothie is delicious, low in fat and it will be both soothing and comforting for moms who can also help to boost milk supply.
2. Banana Oatmeal Smoothie
Ingredients
- 3/4 cup of unsweetened almond milk
- 1 frozen banana-divided it into three
- 1/3 cup of cooked oatmeal
- 2 teaspoons of maple syrup
- 1/4 teaspoon ground cinnamon
- 1 tablespoon almond butter
- Ice cubes-about 1/2 cup
Directions
Starting with the almond milk add all the ingredients to your blender.
Cover it and blend at high speed until you get a smooth mixture.
Also, remember to stop and scrap the smoothie from the walls as you blend. And add more maple syrup if necessary to improve the taste.
Preparation time: Less than 5 minutes
Servings: 2 cups
What Makes this Juice Good for Breastfeeding Moms?
Oats are believed to boost milk supply while bananas are full of essential nutrients for the body.
Bananas provide extra calories for moms, are rich in potassium and vitamin C that can help the breastfeeding moms in the absorption of iron from the other food sources.
I would also recommend this smoothie for moms that have blood pressure issues because the potassium in bananas will help to reduce the effects of sodium on their blood pressure.
4. Herbal Teas
The relaxing and calming effect of herbal teas is very beneficial for lactating mothers.
One of the common reasons for low milk supply is stress and anxiety. And so taking herbal tea can help to calm you and hence boost your milk supply.
Also, the herbs have many other benefits such as clearing toxins in the body which will also benefit breastfeeding moms.
As you take herbal teas, it is important to note that there are some like peppermint that can reduce milk supply.
Others like Kava Kava are also not suitable for lactating mothers as they can harm the baby.
5. Infused Water
Your body needs a lot of water when you are breastfeeding but taking it can feel monotonous.
However, you can change this by infusing it with cucumber, lemon, strawberry or even watermelon.
Infused water is tasty, but it still manages to quench your thirst and supply the body with all the fluid it requires to enhance lactation.
And the good taste will encourage you to take more water even without realizing it.
6. Mother’s Milk Tea
Mother’s milk tea is another beverage that every lactating mom should take to boost her milk supply.
The drink contains herbs like fennel, fenugreek, coriander, aniseed and blessed thistle.
Lactating ladies have been using these herbs to boost their milk supply for many centuries, and they are considered safe for both the mom and baby when used in moderation.
But it is always an excellent idea to talk to your doctor before you take any herbs when breastfeeding.
You can make mother’s milk tea at home by combining these herbs and steeping them in hot water or go for the ready made tea.
But always make sure that you go for organic versions as they are the most useful for lactation and are also the healthiest.
7. Almond Milk
Many babies can react to milk and other dairy products that moms take and get all fussy.
While there is nothing wrong with consuming milk when breastfeeding, you should not drink too much of it.
There is also no enough scientific proof that it boosts milk supply as significantly as many moms believe.
A better alternative is to drink some almond milk.
You can get almond milk in your local grocery store, and it comes in various flavors.
It is a tasty drink that most moms will love.
And if you do not want to take any additives you can make your almond milk by using a high-speed blender to blend almonds with water.
Conclusion
Low milk supply is a breastfeeding mom’s greatest concern because no mother would want their child to go hungry.
Although the body will always use its internal mechanism to try and produce enough milk, you also have a role to play.
And one of the best ways to do this is by taking a lot of fluids.
Consuming the seven beverages above is a perfect starting point in your endeavor to boost your breast milk supply.