Reader Question: 

What are some foods I should or should not eat while nursing?

Answer:

(It should be noted that the author is not a medical professional and this answer should not be taken as medical advice.)

Making the decision to breastfeed is a personal choice and no woman should ever feel judged or pressured because of the choice she makes. Once a choice to breastfeed is made, many women worry about what they should be eating or avoiding to ensure that their milk supply is strong and that their baby is getting all the nutrients he/she needs to thrive.

To better answer this question, I conferred with Lactation Consultant Tara Pomerantz, BSN, RN, IBCLC and she was glad to share some basics with us. She said, “Although the thought in the past used to be more of a focus on what to eat and what not to eat while nursing, we’ve moved away from that because breast milk will usually have everything that the baby needs no matter what the mother eats. The mother might be deficient in nutrients, but the breast milk will have all the nutrients that are needed for the baby.” She couldn’t stress enough that establishing a balanced, healthy diet before pregnancy would be the most beneficial. Another thing she stressed is the importance of hydration. 

Still, a number of women feel that there is anecdotal evidence showing that some foods may increase a woman’s milk production. Although there is no scientific evidence behind this, there is also none that proves it harmful either. Some of the foods that are often suggested include: fenugreek and fennel seeds, barley and barley malt (this can be found in black malt drinks – not alcoholic), oats, whole grains and brewer’s yeast. These foods can be incorporated into baked goods, salads or as seasonings for vegetables and proteins. Below is a recipe for easy, healthy ‘lactation‘ cookies that include many of these foods.

Shoshana’s Lactation Cookies (parve)

Ingredients:

1. ½ cup vegan butter, softened
2. ½ cup coconut oil or grapeseed oil 
3. ½ cup dark brown sugar, packed
4. ¼ cup 100% pure maple syrup
5. 1 teaspoon baking soda
6. 1 teaspoon kosher salt
7. ½ cup baked and mashed pumpkin, sweet potato or acorn squash
8. 2 eggs
9. 2 cups all purpose flour or 1-to-1 gluten free flour
10. ¾ cup rolled oats or certified gluten free oats
11. ½ teaspoon vanilla extract
12. ½ teaspoon ground cinnamon
13. 1 tablespoon ground chia seeds 
14. 1 tablespoon fenugreek seeds (whole or ground)
15. ½ cup chopped nuts (optional)
16. 1 cup dark chocolate chips

Directions:

1. Preheat the oven to 350 degrees F (180 degrees C).
2. In the bowl of a stand mixer, or in a bowl with a handheld electric mixer, cream together the vegan butter, oil, dark brown sugar and maple syrup.
3. Add the mashed pumpkin (or your chosen mashed vegetable), eggs and vanilla extract. Mix until combined.
4. Add the cinnamon, fenugreek, salt and baking soda. Mix until combined.
5. Add the oats and flour. Mix until combined
6. Add the chia seeds, nuts (if using) and the dark chocolate chips. Mix until well distributed throughout the dough.
7. Line a cookie sheet with parchment paper.
8. Using two spoons, scoop tablespoon =-sized dollops of dough onto the prepared cookie sheet, leaving about one inch between them.
9. Bake for approximately 10 minutes, checking for doneness after 8 minutes.
10. Cool on a rack.  
11. These cookies can be stored in a sealed container for about one week.