The Best *Healthy* Drinks for Breastfeeding Moms
Let's talk breastfeeding...
For those of you that don't know, I recently had my second baby and am currently in the early days of nursing on demand (again..) With my first baby, we struggled with breastfeeding the first couple weeks.. she had a tongue tie and shallow latch which led to cracked nipples, painful feeding, and a bought of thrush. Thankfully we had an awesome lactation consultant and a lot of support that got us through that season and we went onto have a great breastfeeding journey.
Now, with my second, breastfeeding has thankfully started off completely different. Pretty much right after being born, he latched perfectly and has been nursing like a champ since (and he has got the chunky baby thighs to prove it!)
So with two totally different experiences so far, there are several things that have been consistent: postpartum nutrition, hydration, and holistic stress management. I am a firm believer that prioritizing those 3 components postpartum is the reason I have had a good milk supply and the emotional and physical capacity to still feel nourished and energized through the harder postpartum days.
This post is specifically going to dive into the best drink for breastfeeding moms! To not only keep your body hydrated, but to pack in all the extra nourishment for you body that you can!
Why prioritize nutrition while breastfeeding?
Did you know that while you are breastfeeding, it uses approximately 30% of your body's energy?! Not to mention, that energy is already in short supply due to lack of sleep, postpartum healing, and natural hormone fluctuations! Add on top of that producing milk, increased attentiveness to your newborn and their hunger cues, and anything else you have going on in your life-- postpartum is one of the most critical periods in a woman's life to really prioritize nourishment.
And while there may be a lot of pressure to "bounce back" or focus on weight loss after having a baby, this can be harmful to your mental health and create a low milk supply. These first couple of months postpartum are the time to focus on optimizing your own health with a balanced diet filled with all the essential nutrients, proper hydration, and managing your stress levels as much as possible. Making sure that you are getting enough calories will also help your energy levels- a crucial component for any nursing mother!
The other piece is that your nutrition directly impacts the quality of the milk your newborn receives. That is why one of my favorite postpartum hacks is adding minerals and nutrients to every. single. thing. I drink. From my initial postpartum experience to this one, I have already noticed a huuge improvement on my mental and emotional health, as well as my physical recovery since really doubling down on this hack!
While weight loss is not my goal in this season, I have already noticed my body shedding the pregnancy weight far quicker this time and I think it is mostly due to the abundance or nourishment I am providing my body- as well as several years of supporting my metabolism to get to this spot. (another reminder that supporting your holistic health and seeing lasting changes takes time, but you will see the impact it has on your wellness if you stay consistent!)
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With that, let's dive into it.. While there are so many "lactation drinks" marketing to a breastfeeding mother, most of them are filled with artificial sweeteners! While they can be okay in moderation, they can also cause huge blood sugar spikes and crashes (mood swings!!) which I know I don't want to increase postpartum 😅 There are more natural and healthy ways to stay hydrated and support breast milk production.
Here are some of my favorite healthy drinks to include as a breastfeeding mom!
1. Water
First things first- make sure you are getting enough water throughout the day! How much water you may ask? Honestly, that is going to be different from person to person but there are a few general guidelines:
Drink to thirst - this may seem like a no brainer but if you are thirsty, drink some water. If you aren't, don't stress over reaching an arbitrary number of ounces 🤷🏻♀️
You can also watch the color of your urine as an indicator of your hydration. (If it is dark and concentrated, try upping your fluid intake throughout the day. The goal is to have a pale yellow color!)
Level up any amount of water you are drinking by adding trace mineral drops, or an all natural mineral powder to help replace minerals that your body used during pregnancy, or is currently using to make breastmilk. One of my favorite natural electrolyte drinks is LMNT- they come in portable packets and easily mix into water while supporting your body with sodium, potassium, and magnesium!
(psss- if you shop the LMNT link you’ll receive a bonus sample pack as part of your first order!)
2. Herbal teas
I looove tea and am already a big tea drinker even when im not breastfeeding! Tea is great because it can be a natural energy boost, and the herbs are packed with minerals and antioxidants that help to support your body.
Some of my favorite postpartum teas are:
Earth Mama Milkmaid Tea- this tea is filled with herbs known to increase milk supply! This is also a great brand that I have grown to love more and more throughout my years as a mom. I love their diaper balm for baby and their organic nipple butter for those early days of breastfeeding.
Red raspberry leaf tea- this is something I drink religiously in the third trimester in preparation for labor and delivery! It is also known for it’s high mineral content to help with hormone regulation, healing, and breastmilk production postpartum. (for organic loose leaf RRLT, this is a great option!)
Open Heart Tea - I have loved Organic Olivia products for a while now, and was really interested when I saw this tea. Intentionally blended to support mood balance, relaxation, and packed with antioxidants- what more could you need as a new mom? 😅
3. Milk Moon Restorative Tonic
I have been hearing about this herbal tonic in some of the "wellness groups" I am a part of and moms swearing by this stuff.
I thought I would give it a try and was honestly shocked! I noticed an immediate difference the days I did not take it versus when I did. I overall felt more calm, nourished, and grounded- everything a new mom wants to feel! This isn't a drink on it's own, but rather I would add it to my cups of tea throughout the day.
It is full of nettle, alfalfa, oat straw, ashwaghanda, jujube, rosehips and many more nutrient dense and powerful ingredients to help nourish and support your body.
4. Bone broth
Protein-packed, mineral-rich, nourishing goodness!
I love bone broth and how supportive it is for your digestion, skin, and that it is a quick and easy source of protein. Most women are under eating protein, let alone a busy, breastfeeding mom, so convenient, good sources of protein are my best friend!
Before giving birth, I prepped gallons of bone broth. I also threw leafy green vegetables into the pot for added vitamins, minerals, gelatin, and antioxidants! But if you are not interesting in boiling chicken bones for days and days to stock up that much, I also love the Perfect Supplements bone broth powder (code kaelyn10 always saves you 10% off perfect supplements purchases!)
You can mix it into hot water and drink it on its own (although I find it to be a little bitter on its own so I add onion powder, garlic powder, and sea salt) or you can mix it into any recipe for an added savory flavor and protein boost!
5. Lactation smoothie
I loove how versatile smoothies are and how nutrient packed you can make them! There is literally nooo limit to all the tasty variations you can make.
(one note on smoothies before we dive in... many traditional cultures recommend avoiding cold drinks and foods in the days and weeks immediately following birth. This is because it can increase uterine cramping and the idea is that can hinder healing. I followed this for the first couple of weeks and really enjoyed focusing on warm, nourishing foods. But come week 4 postpartum- which also happened to be the hottest time of the year nearing the end of August- I was wanting a smoothie and felt great afterwards! As with all things bioindividuality, check in with your own body and how something makes you feel)
Now, with that out of the way, here are some of my favorite ingredients to throw into a smoothie to support your breast milk supply!
coconut water - full of minerals! and honestly, the only way I can stomach it since I have never been a fan of the taste
coconut milk - if you are in need of some more healthy fats, coconut milk or cream can be a great way to get extra calories!
grassfed, pasture-raised collagen powder - collagen powder is an easy way to increase your protein intake! I add it into my coffee daily, but it can also be added to teas, soup, yogurt, or in baking recipes!
If I don’t use collagen, i’ll throw in a scoop of protein powder. Currently, i’ve been loving Aloha protein products (shopping this link can save you 15% off your order)
dairy products - I am a huge fan of the nutrition you can get from grass fed, organic dairy! Plus, high quality dairy has far fewer preservatives and artificial ingredients than popular almond milk or oat milk.. I love to add local milk and greek yogurt to my smoothies for healthy proteins and fatty acids
fresh fruits (or frozen) - packed with natural sugars, vitamins, and antioxidants, fresh fruits are a great source of healthy carbohydrates
brewers yeast - an easy to add lactogenic foods (meaning it helps boost milk supply!) that is full of b vitamins
nut butter - I don't always eat nut butter because of their pufa content, but I also don't avoid it if it's something I am craving (remember, everything in moderation!) All natural nut butter can help a nursing mom to get enough healthy fats and protein into their diet!
6. Mushroom Coffee
This time around I noticed that I did not tolerate coffee very well (this is a common symptom during higher stress periods). So I swapped it out for my favorite coffee substitute MUD\WTR thats full of herbs and adaptogens. (always check with your personal provider to determine if these are safe for you while nursing 👍🏼)
A few of my favorite things to help support hydration…
1. water bottle - I have found that keeping a water bottle right by my side throughout the day helps me to remember to drink water more consistently. I love that these Simple Modern Stainless Steel Water Bottles hold a whopping 40 ounces, come with 3 different lids, and are affordable.
I know that the Stanley water bottles are so popular but I just cannot convince myself to spend that much money on something to drink water out of…. These ones are less than $30 and are frequently on sale for even less than $25 👏
2. stainless steel straws with lid covers- I don't know what it is but I drink so much more water when through a straw.. maybe it's that I can drink it easier? Whatever it is, I love that this pack comes with it's own straw cleaner to make sure they are squeaky clean after every use, and straw covers! Because I don’t know about you, but there are times when I want to make sure my straw stays nice and clean… like when I am working my shift at the hospital.. or out in public… or any other time really 🙃
3. travel mug- for teas, bone broth, or soups. The easiest way to consume them one handed while breastfeeding!
I love this beautiful sea foam green color and it has been durable for years of nearly-every day use!
4. electric gooseneck kettle- this electric kettle comes with 5 automatic temperature presets and I have found it perfect for everything I need! It makes it so easy and convenient for all of my favorite postpartum drinks.
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