As a beginning mama of a newborn I started out with plenty of milk to nurse. I pumped all the time because my sleepy baby wouldn't relieve my fullness. I froze it in preparation for when he was 12 weeks and it was time for mama to go back to work a couple days a week. But when it was time to go back to work I noticed that my supply had decreased. I know that it may have been because of a few reasons. Maybe thats how my body was responding to the pump. Maybe its because it was an indication of what he was taking, but yet maybe not. I started to research all sorts of things I could do. I ate oatmeal everyday. I took Fenugreek, and Blessed Thistle. I then ran into lactation cookies. I thought I would try it, why not right? A cookie to help my milk increase? Cool, win win! I found a recipe on Peaceful Parenting- Here it is below. My little one is now 7 months old and still holding strong.
I did personalize it to my liking to reap the health benefits to the max:
I added:
1 tsp of ground Salba
1 tsp of Chia seeds.
1 T of Coconut oil.
1/2 tsp of organic agave nectar
Instead of 1/2 c of butter I used 1/2 cup applesauce
Lactation Cookies: Increasing Milk Supply
By Danelle Frisbie © 2010
I am frequently asked to pass along lactation cookie recipes. My own
momma has been baking these up since she was a nursing mother and RN,
striving to help other new moms with their babies, 35 years ago -- so
I've consumed my fair share over the decades. While there are many
variations out there, they are all essentially the same and boast three
main ingredients commonly believed (in North America) to impact milk
supply: oatmeal, brewer's yeast, and flax.
Some home bakers will throw in
fenugreek
as well, and because this is known to increase milk supply (in both
humans and cows!), but hard on the stomach, it isn't a bad idea to add
it to foods you'll already be eating (you can open a couple capsules of
fenugreek and toss them to the cookie batter). Fenugreek is one of the
oldest medicinal herbs used for increasing milk supply, but to do so you
will need to consume 1500mg of fenugreek, three times each day. (1)
This is more than the recommended amount on the bottle, but the dosing
printed on fenugreek labels is not intended to be for boosting milk
supply. One study found that when enough fenugreek was consumed, milk
supply doubled. (2) Note that while
mother's milk teas (with fenugreek) may be a great supplement, and mood-enhancing to sip, you'd have to drink
a lot of it to really see an impact.
Capsules are a better way to go if you are planning to add fenugreek to your regimen.
So why are these three ingredients the core foundation in lactation cookies?
Oats (or
oatmeal) are key in boosting milk supply because of the iron they
contain that nursing moms are frequently in need of. Oats are also
filling, dense with healthy calories - and nursing moms need calories!
Oats are extremely nutritious and easy to work into the diet in a number
of ways: cereals, granola, breads, casseroles, meatloaf, cookies - you
can add oats to just about anything.Oats are also a great source of
fiber. What does fiber have to do with milk supply? My 97 year old
grandmother recently discussed the diets of her father's award winning,
fatty-milk producing cows back in the 1920s. And guess what they did to
increase milk supply? That's right -- boosted the fiber the cows had
access to. Farmers have long known this trick, so I suppose milkin' moms
can pick up on it too.
Brewer's yeast
is an ingredient that has also long been touted to increase milk supply
(although contested by some). Brewer's yeast is one of the best natural
sources of B vitamins, which are essential to overall health of a
nursing mom (and any woman). Even if milk supply were not impacted by
brewer's yeast, the boost of energy (and increased sugar metabolism)
that comes from brewer's yeast consumption is worth including it in
lactation cookies (or other things you bake). Once again, looking back
on decades past, women have long passed on the knowledge that sipping a
deep, hearty beer (sister to brewer's yeast) has a positive effect on
milk supply.
The oil from
flax seed is
considered by many to be a galactagogue (substance that improves
lactation). It is also a great form of fiber. And, while it is again
debated among those who believe in flax's galactagogue properties or
not, one thing is certain: flax is power packed with omega-3 (essential
fatty acids) that are absolutely crucial to a nursing mom's diet (as
well as baby's diet, and all human health in general). Human milk is
super charged with heavy amounts of omega-3 because the brain (rapidly
growing in our babies) is dependent on these fatty acids. It is
important that a mother not be deficient in omega-3 (something that many
are)
and risk her baby not getting enough for optimal health, development,
and wellbeing. [Note: artificial forms of omega-3 in manufactured
formulas do
not respond in a
baby's body in the same way that natural omega-3 from mother's milk
does. Do not buy into the hype that formulas 'fortified with DHA' are
good for your baby. Rather, these artificial baby formulas with DHA have
been linked with diarrhea, dehydration, seizures.] That said, omega-3 from fish and flax
for mom
are wonderful! They not only improve milk quality (and possibly
quantity) but also boost brain function, memory, joint lubrication, and
help to regulate hormones and decrease postpartum depression. It is
unlikely that you could get too much omega-3 today, so when it comes to
flax (and low-mercury fish if you like) - eat up!
Before you jump on the lactation cookie making machine and fret about your milk supply, however, know that if you are
exclusively breastfeeding (i.e. your baby is consuming nothing but your milk) around the clock (day and night), and
your baby is gaining weight
(no matter if s/he is in the 99th percentile for weight, or the 1st
percentile compared to other babies) then you have a full milk supply
suited perfectly for your little one. (3)
It is, of course, good to eat healthy, whole foods to ensure your baby
is getting all s/he needs from your milk (and taking a prenatal vitamin
while nursing is a good idea too), but studies have shown that even when
mother's diet is not the best, her body will compensate (for the sake
of her baby) by putting all nutrients into her milk. (4, 5) Therefore,
your baby will not suffer as much as
you will suffer from poor eating habits. Only in cases of severe malnourishment is milk quality impacted.
That being said, most nursing mothers need to consume a
bare minimum
of 1800 calories per day to maintain a full milk supply for their
growing baby (some will need to eat more to not see a drop in milk), and
consuming
2500-2700 calories per day is recommended by most. (6, 7) This is an energy need of 50-125%
more than women had in their pre-pregnancy days. So no matter what you eat,
do not forget to eat!
Below are two recipes: The first is a recipe for
Major Milk Makin' galactagogue cookies
("lactation cookies") that share some similarities with the many
generic cookie recipes commonly passed around and posted in a variety of
recipe books. This one has just a touch more omega-3, protein, and iron
than other "lactation cookies." It was created by Kathleen Major, PNP,
RN, in conjunction with a local lactation specialist and
LLL
leader in the Cedar Valley (IA) hospitals in the early 1990s when Major
was focusing her practice on pediatric health. She has granted
permission for
DrMomma.org to
share her recipe.
Please do not reproduce without crediting her and
linking back to this page. The second recipe is my own, and while it is
not as sweet (no sugar), it is all the more healthy and packed with
beneficial ingredients. My cookies are slightly more like granola in
cookie form -- you can be sure they are good
for you, if this is your goal.
While no lactation cookie will miraculously boost your milk supply if
there are other hormone related factors weighing on you, (for example,
you are going to have to nurse and/or pump - increase
demand - to increase supply, and be physically close to your baby - holding/
wearing/rocking/
sleeping,
as much as possible), they certainly won't hurt -- may help a smidge --
and will ensure you are getting some good, wholesome (much needed!)
calories packed with omega-3, nutrients, and goodness along the way.
If you enjoy baking and try out these recipes (or any other you find
online or create yourself), please let me know your favorites. I'll
admit I rarely stick straight to the recipe. I inherited my parents
tendency to throw things into the batch (or leave things out if they
aren't in my cupboard at the time). Some sesame seeds here, pumpkin
seeds there...a bit of Fenugreek or a handful of sunflower seeds. I
often substitute extra milled flax or applesauce for the butter, and
toss in extra oats, or a scoop of almond butter if it looks like the
batter can handle it. So if you are like me, and have additional special
tips that make your homemade lactation cookie creations stand out among
the milkin' moms - please, share!
A few notes on the recipes:
1) Flax seed is prepped many ways. The version most useful for baking is the
milled
flax seed that you will find in your local store. It typically comes in
a bag or a box (depending on the brand you select). You may have to go
to a health food, whole foods store, or large supermarket to find the
brewer's yeast which typically comes in a can.
2) Whole oats should always be used -
not
'quick' oats (the type that cook in a few minutes in the microwave). Be
sure when you buy your oats ('oatmeal') that you are purchasing whole,
natural oats.
3) I'd suggest purchasing eggs from a local farm or buying free range
"happy chicken" eggs at your grocery store - especially with all the
recalls on salmonella tainted eggs lately. And who wants to support the
massive hen house operations? Not us. Be informed on
where your food comes from, and teach your kids too.
1 1/2 c. whole wheat flour
1 3/4 c. oats
1 tsp baking soda
1 tsp salt
3/4 c. almond butter or peanut butter
1/2 c. butter, softened
1 c. flax
3 T brewer's yeast
1/3 c. water
1 tsp cinnamon
1/2 c. sugar
1/2 c. brown sugar
2 tsp vanilla
2 large eggs
2 c. (12oz) chocolate chips
1 c. chopped nuts of your choice
Preheat oven to 350 degrees Fahrenheit
Combine flour, baking soda, cinnamon and salt in a bowl.
In a large bowl, beat almond butter, butter, sugar, brown sugar, vanilla, brewer's yeast, flax and water until creamy.
Mix in eggs.
Gradually beat in flour mixture.
Mix in nuts and chocolate chips.
Add oats slowly, mixing along the way.
Place balls of dough onto greased baking sheets or baking stones.
Press down each ball lightly with a fork.
Bake 12 minutes.
