15 Best Smoothies for Breastfeeding Mothers

As a breastfeeding mom, you may want to add some delicious and healthy smoothies to your diet. Whether it’s because of how quick and easy they are to make and to consume, or because it’s a way for you to add some well needed nutrients to your diet.

You may be worried about whether you have enough milk, and you may have heard that smoothies, especially those with galactagogue ingredients can increase your breast milk supply. But how true is this really? Does it really have an effect on breast milk production or is it just another old wife’s tale?

Breastfeeding is a beautiful but demanding journey that requires optimal nutrition to support both you and your baby. Smoothies can be an excellent way to pack in vital nutrients quickly and deliciously.

1. Berry Bliss Lactation Smoothie

Ingredients

• 1 cup fresh or frozen mixed berries (strawberries, blueberries, raspberries)
• 1 cup spinach
• 1 cup almond milk
• 1 tablespoon flaxseeds
• 1 tablespoon honey (optional)

Instructions

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy!

Nutritional Value

This smoothie is rich in antioxidants from the berries, which help combat oxidative stress. Spinach provides iron and calcium, essential for your overall health. Flaxseeds are high in omega-3 fatty acids and fiber, which support digestive health.

2. Green Goddess Smoothie

Ingredients

• 1 cup kale
• 1 banana
• 1/2 avocado
• 1 cup coconut water
• 1 tablespoon chia seeds

Instructions

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

Nutritional Value

Kale and avocado are excellent sources of vitamins A and C, while chia seeds add omega-3s and fiber. This smoothie helps support hydration and energy levels, crucial for breastfeeding moms.

3. Tropical Sunrise Smoothie

Ingredients

• 1 cup pineapple chunks
• 1/2 cup mango chunks
• 1/2 banana
• 1 cup Greek yogurt
• 1 tablespoon hemp seeds

Instructions

1. Blend all ingredients until smooth.
2. Serve chilled.

Nutritional Value

Pineapple and mango are high in vitamin C, which aids in immune support. Greek yogurt offers protein and calcium, while hemp seeds provide additional omega-3 fatty acids and protein.

4. Oatmeal Cookie Smoothie

Ingredients

• 1/2 cup rolled oats
• 1 banana
• 1/2 teaspoon cinnamon
• 1 tablespoon almond butter
• 1 cup almond milk

Instructions

1. Blend oats until they become a fine powder.
2. Add remaining ingredients and blend until smooth.

Nutritional Value

Oats are known in the lactation community for its claims to help increase the milk supply. This smoothie provides a good balance of protein, healthy fats, and complex carbohydrates to keep you full and energized.

5. Peachy Keen Smoothie

Ingredients

• 1 cup peaches (fresh or frozen)
• 1/2 cup plain yogurt
• 1 tablespoon flaxseeds
• 1/2 cup almond milk
• 1 teaspoon vanilla extract

Instructions

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy!

Nutritional Value

Peaches are rich in vitamins A and C. Yogurt provides probiotics for gut health, and flaxseeds offer omega-3s and fiber to support your health and wellbeing.

6. Almond Joy Smoothie

Ingredients

• 1 banana
• 1 tablespoon almond butter
• 1 tablespoon cocoa powder
• 1 cup almond milk
• 1 tablespoon chia seeds

Instructions

1. Blend all ingredients until smooth.
2. Serve immediately.

Nutritional Value

Almonds provide protein and healthy fats. Cocoa powder adds a touch of chocolatey goodness while being rich in antioxidants. Chia seeds add fiber and omega-3s.

7. Avocado Smoothie

Ingredients

• 1/2 avocado
• 1 banana
• 1 cup coconut water
• 1 tablespoon honey (optional)

Instructions

1. Blend all ingredients until smooth.
2. Enjoy chilled.

Nutritional Value

Avocado offers healthy fats and potassium. Coconut water helps with hydration, and banana adds natural sweetness and energy.

8. Pumpkin Spice Smoothie

Ingredients

• 1/2 cup canned pumpkin
• 1 banana
• 1/2 cup Greek yogurt
• 1/2 teaspoon pumpkin pie spice
• 1 cup almond milk

Instructions

1. Blend all ingredients until smooth.
2. Serve with a sprinkle of cinnamon if desired.

Nutritional Value

Pumpkin is high in beta-carotene and fiber. Greek yogurt provides protein and calcium, and banana offers natural sweetness and potassium.

9. Strawberry Banana Lactation Smoothie

Ingredients

• 1 cup strawberries
• 1 banana
• 1/2 cup oat milk
• 1 tablespoon brewer’s yeast
• 1 tablespoon flaxseeds

Instructions

1. Blend all ingredients until smooth.
2. Enjoy as a nourishing snack.

Nutritional Value

Brewer’s yeast is also very well known in the breastfeeding community as a galactagogue. This smoothie provides a balance of vitamins, minerals, and fiber, supporting overall health and milk production.

10. Cucumber Smoothie

Ingredients

• 1/2 cucumber, peeled and chopped
• 1 cup cantaloupe
• 1/2 lime, juiced
• 1/2 cup Greek yogurt
• 1 tablespoon chia seeds

Instructions

1. Blend all ingredients until smooth.
2. Serve chilled.

Nutritional Value

Cucumber and cantaloupe are hydrating and rich in vitamins A and C. Greek yogurt adds protein, and chia seeds provide omega-3s and fiber.

11. Apple Cinnamon Smoothie

Ingredients

• 1 apple, cored and chopped
• 1 banana
• 1/2 teaspoon cinnamon
• 1/2 cup Greek yogurt
• 1 cup almond milk

Instructions

1. Blend all ingredients until smooth.
2. Serve immediately.

Nutritional Value

Apples provide fiber and vitamin C. Cinnamon adds a comforting flavor while having anti-inflammatory properties. Greek yogurt supplies protein and calcium.

12. Sweet Spinach Smoothie

Ingredients

• 1 cup fresh spinach
• 1 pear
• 1/2 banana
• 1 cup coconut milk
• 1 tablespoon flaxseeds

Instructions

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy!

Nutritional Value

Spinach is packed with vitamins and minerals. Pears add fiber and natural sweetness, while flaxseeds contribute omega-3 fatty acids and fiber.

13. Choco-Berry Protein Smoothie

Ingredients

• 1 cup mixed berries
• 1 banana
• 1 scoop chocolate protein powder
• 1 cup almond milk
• 1 tablespoon chia seeds

Instructions

1. Blend all ingredients until smooth.
2. Serve chilled.

Nutritional Value

This smoothie offers a great protein boost from protein powder and chia seeds, while berries provide antioxidants and vitamins. Banana adds natural sweetness and energy.

14. Ginger Peach Smoothie

Ingredients

• 1 cup peaches (fresh or frozen)
• 1/2-inch fresh ginger, peeled
• 1 banana
• 1/2 cup plain yogurt
• 1 cup almond milk

Instructions

1. Blend all ingredients until smooth.
2. Enjoy immediately.

Nutritional Value

Peaches are high in vitamins and fiber, while ginger aids in digestion. Yogurt offers probiotics and protein, and banana provides natural sweetness and potassium.

15. Nutty Banana Smoothie

Ingredients

• 1 banana
• 1 tablespoon peanut butter
• 1 tablespoon flaxseeds
• 1 cup oat milk
• 1 tablespoon honey (optional)

Instructions

1. Blend all ingredients until smooth.
2. Serve immediately.

Nutritional Value

Peanut butter provides healthy fats and protein, while flaxseeds add omega-3 fatty acids. Oat milk and honey offer additional vitamins and a touch of natural sweetness.

What does the research say about alleged milk boosting ingredients?

Although some of these smoothies do contain some of these well-known ingredients, it’s not because the research shows it’s effective in boosting milk supply. It’s because they’re healthy and tasty.

Oats

Oats are commonly recommended for breastfeeding mothers due to their potential benefits for lactation. They are believed to support milk production due to their high content of vitamins, minerals, and fiber.

Beta-Glucan

Oats are rich in beta-glucan, a type of soluble fiber that may help to increase milk supply. Beta-glucan is thought to stimulate the production of prolactin, a hormone crucial for milk production.

Some studies suggest that dietary fiber, including beta-glucan, can have a beneficial impact on lactation, though more research is needed to confirm these effects specifically for oats.

Nutrient Density

Oats provide essential nutrients such as iron, calcium, and vitamin B6. Adequate iron and calcium are important for overall health and may indirectly support lactation by preventing deficiencies that could impair milk production.

Research

A small study published in Pediatrics (2010) found that oat-based lactation cookies did not significantly affect milk production, but they were well-received by lactating mothers for their overall health benefits. More research is needed to establish a definitive link between oats and increased milk supply.

Oats is very healthy though; it does help add calories and nutrients to your diet. A healthy diet where enough calories are consumed can affect the milk supply only if you had any deficiencies or inadequate caloric intake in the first place.

Brewer’s Yeast

Brewer’s yeast is a traditional galactagogue (milk-boosting food) and is often included in lactation supplements and recipes.

Nutritional Content

Brewer’s yeast is rich in B-vitamins, protein, and minerals such as chromium and selenium. These nutrients are crucial for overall health and may play a role in supporting lactation.

Galactagogue Properties

Brewer’s yeast is believed to act as a galactagogue by supporting milk production through its nutrient content. Some anecdotal evidence supports its effectiveness, though scientific studies are limited.

Research

A study published in The Journal of Human Lactation (2012) examined various galactagogues, including brewer’s yeast, and found mixed results regarding their efficacy in increasing milk supply.

While brewer’s yeast is popular among breastfeeding mothers, robust clinical evidence supporting its effectiveness is still lacking.

Just like with oats, if you had some deficiencies in your diet and brewer’s yeast helps to manage that deficiency, then it may possibly help your milk supply. But this too, is no magic ingredient. But it is nice and healthy.

Ground Flaxseeds

Ground flaxseeds are another commonly recommended food for breastfeeding mothers due to their nutrient profile.

Lignans and Omega-3 Fatty Acids

Flaxseeds are a rich source of lignans and alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3 fatty acids are important for overall health and have been suggested to influence lactation by improving milk quality.

Galactagogue Effects

There is some evidence suggesting that omega-3 fatty acids may have a positive effect on breastmilk production and quality. Flaxseeds also provide fiber, which can aid digestion and overall health.

Research

A study published in The American Journal of Clinical Nutrition (2009) investigated the effects of omega-3 fatty acids on lactation and found that omega-3 supplementation could potentially improve the fatty acid profile of breastmilk, though direct effects on milk production were not established. The role of flaxseeds specifically in increasing milk supply requires more focused research.

Vitamin B

Vitamin B complex, including B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin), plays a crucial role in various metabolic processes and is essential for overall health.

Vitamin B6 and B12

These vitamins are particularly important for breastfeeding mothers. Vitamin B6 is involved in amino acid metabolism, which is important for milk production.

Vitamin B12 is necessary for red blood cell formation and neurological health, which can indirectly affect lactation by maintaining overall maternal health.

Deficiency and Supplementation

Deficiencies in B vitamins can lead to fatigue and poor health, potentially impacting milk production. Supplementing with B vitamins can help prevent deficiencies and support overall well-being, which may, in turn, support lactation.

Research

Research published in The Journal of Pediatric Gastroenterology and Nutrition (2016) reviewed the effects of vitamin B12 supplementation in breastfeeding women and found that it can be beneficial, particularly in cases of deficiency. More research is needed to explore the specific impacts of other B vitamins on milk production.

General consensus

While there is some evidence supporting the role of oats, brewer’s yeast, ground flaxseeds, and vitamin B in promoting overall health and potentially supporting lactation, robust clinical studies specifically linking these foods and nutrients to increased breastmilk production are limited.

Incorporating these foods into a balanced diet can contribute to overall health and may offer benefits for breastfeeding mothers. However, it’s essential to approach lactation support holistically, including proper hydration, a well-balanced diet, and addressing any specific health needs or concerns with a healthcare professional.

Important notes on lactation smoothies

While new moms may find lactation smoothies to be a great way, and a very delicious way to consume more calories and get some essential vitamins in, it’s not a magic potion that will help boost milk supply just like that. But it does make for a very nutritious snack that can support your health.

There are many different claims when it comes to galactagogues, including that of lactation cookies and smoothies, but scientific evidence often lacks to prove these claims. Although some of these can be very healthy, it should not be taken in hopes to increase the production of breast milk.

Remember to drink plenty of water, consume enough calories and to reach out for support for the best possible outcome for your breastfeeding journey.

If you suspect that your baby isn’t getting enough breast milk, or if you’re struggling with a low milk supply, the best thing to do is to work with an International Board Certified Lactation Consultant (IBCLC) to help assess and manage the root cause of your breastfeeding difficulties.

If you’re ever worried about your or your baby’s health, be sure to consult with a healthcare provider for the best support and medical care possible.

Additional information and resources

Nutrition During Lactation

Flaxseed and breastfeeding

Brewer’s yeast and breastfeeding

A Review of Herbal and Pharmaceutical Galactagogues for Breast-Feeding

Effectiveness of lactation cookies on human milk production rates: a randomized controlled trial