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Do you know your Galactagogues? A List of Milk-Boosting Foods for a Postpartum/ Breastfeeding Diet

Galactogogues are whole foods or herbs that are used to stimulate milk production and support a healthy milk supply in lactating mothers. Through Oat Mama, we have been fortunate enough to see just how powerful galactogogues can be in boosting milk supply in breastfeeding moms, and we want to let you in on a little secret...oats and beer are not the only two things that help with lactation!  In fact, there are many common foods and herbs that increase milk supply and we bet you’ve got a few in your kitchen right now. This is great news for all of you new mamas who don’t have a moment to think about ordering a bar or buying special lactation foods.  Galactogogues...

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Lactation Recipes: Roasted Pumpkin Seed Butter with Fenugreek

Fall has arrived and it is time for all things pumpkin! Perfect for us breastfeeding mamas because not only is pumpkin seed butter the new peanut butter, but pumpkin seeds are incredibly beneficial to a nursing mama's diet and milk supply.  Zinc, mamas, zinc. Recent studies are pointing to the importance of having adequate zinc levels in your breast milk for healthy lactation. Check out some of the most recent findings about zinc and breast milk here and here. Why do babies need zinc? Let me count the ways... Zinc supports a healthy immune system and protects against common colds and infections. Zinc is great for baby's skin (oh, that soft sweetness). It also aids in brain development (woohoo). Zinc allows...

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Lactation Recipes: Pesto Barley Salad with Roasted Cherry Tomatoes

Also known as "bring to a new mama" salad. Or "drop someone a hint to make for you because you're the new mama" salad.  I don't know about you, but the only time I've heard the word tryptophan it's been surrounding turkey and passing out after Thanksgiving dinner. As I was looking into the lactogenic properties of barley though, I found one of the reasons for its milk-boosting reputation is tryptophan. It turns out tryptophan is an amino acid which helps suppress dopamine and protect prolactin levels in our bodies. This, in turn, helps with breast milk production.  On a side note, I also found this study about how tryptophan levels in breast milk help babies to better regulate their...

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Lactation Recipes: Kale Salad with Dates and Toasted Almonds

As a breastfeeding mama, there is a lot of advice out there about what you should and shouldn't put in your body. Don't worry, you don't have to completely overhaul your diet just to breastfeed, but you may notice that this milk-making business requires a lot of energy-- and nutrient-dense lactation foods can really help you feel your best. Calcium is one of those nutrients your body needs and craves while breastfeeding. It's recommended a breastfeeding mama gets a minimum of 1,000 mg of calcium on the daily. A study in 2008 from "Journal of Human Lactation" even suggests regularly eating calcium-rich foods may help breastfeeding mamas produce more milk. And especially since lots of mamas are also instructed to...

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