What you put into your body after pregnancy is just as important as what you put into it during, especially for any mamas who want to breastfeed. After giving birth, Kourt was extra mindful of everything going into her body, from the body oil she uses after showering to the daily supplements she takes.
Kourt’s functional medicine and nutrition specialist, Leona West Fox, filled us in on all the foods, supplements, and tips she shared with Kourt to optimize her breastfeeding experience.
“To support maximum milk supply and your recovery, consider including at least some of the following foods in your diet,” Leona says.
Grains:
- Amaranth
- Congees
- Millet
- Oats
- Rice
Liquid Meals and Snacks:
- Bone broth
- Bone broth stews
- Kichari
- Congees (sweet and savory)
Dairy and/or Coconut:
- Full-fat, grass-fed dairy products
- Coconut milk and coconut water
Other Essential Galactagogues (foods that support milk production):
- Almonds
- Carrots
- Cumin
- Fennel
- Fenugreek
- Garbanzo beans
- Grapes
- Leafy greens
- Millet
- Mulberries
- Nettles leaf tea
- Oats
- Papaya
- Pine nuts
- Pistachio
- Rice
- Saffron
- Shiitake mushrooms
- Sweet potatoes
- Tahini
- Yams
Steamed almond milk or coconut milk with cinnamon
Dried mulberries and walnuts
Golden milk latte with steamed almond or coconut milk (turmeric is anti-inflammatory)
Papaya smoothie
Papaya with lime juice
Oatmeal made with almond milk, topped with cinnamon and sliced bananas
Poached eggs with gluten-free organic sesame sourdough, ghee, and Celtic salt
Bone broth to sip in a tea cup
Tips for Optimal Milk Supply and Breastfeeding
Stay hydrated.
“Drink plenty of water,” Leona says. “Water is as important as what you eat.”
Add grains.
“Grains are the ultimate galactagogue. Include lactogenic foods like oats, barley, and rice in your diet for the first six weeks while establishing your milk supply,” she says.
Get adequate sleep.
“Rest is crucial for milk production,” she says.
Eat regularly.
“Consume meals and snacks on a consistent basis,” says Leona. “During the first three to six weeks postpartum, it’s essential to increase your daily caloric intake by an additional 300 to 600 calories, compared to what you had been consuming during the third trimester. This temporary adjustment is important to establish optimal milk supply.”
Manage stress.
“High stress levels can reduce milk supply,” Leona says.
Lemme Mama
Price: $30
Lemme
Kourt took this during her pregnancy and continues to take it postpartum to fill in any nutritional gaps in her diet.
Sunflower Lecithin
Price: $12
NOW Supplements
“This is a miracle for plugged ducts, slow milk flow, or mastitis,” Leona says.
More Milk Plus
Price: $24
Motherlove
“Use this when experiencing slow milk flow, but it’s not necessary if your milk supply is normal,” she adds.
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