Are you a breastfeeding mama looking for ways to naturally boost your milk supply? The secret might be as simple as what you drink!
While there’s no magic potion, certain beverages can support healthy lactation.
From good old water to trendy Starbucks Pink Drink, sports drinks, herbal teas, and even smoothies, we’ll explore the best lactation drinks.
Let’s find out what keeps your milk flowing and your thirst quenched!
1. Water
Yes, plain old water.
It might seem obvious, but drinking enough water is crucial for maintaining milk supply.
Breastfeeding mothers need more water than usual to stay hydrated and support milk production. Dehydration can significantly decrease your supply.
How much should you drink?
Aim for at least eight glasses a day. Remember, thirst can often be mistaken for hunger, so sip water throughout the day to meet your hydration needs.
TIP:
- Carry a water bottle, and take sips throughout the day.
- Eat water-rich vegetables and fruits like watermelon.
2. Coconut Water
Coconut water is a fantastic natural source of electrolytes. We lose not just water, but also electrolytes when we sweat.
It’s also an excellent alternative to sugary drinks, while still providing hydration.
You’ve probably heard plenty of moms swear by Starbucks Pink Drink. This drink combines coconut milk with flavors of strawberry, açai, and passionfruit.
In case you didn’t know, coconut milk is the MAIN ingredient in the Starbucks Pink Drink that is thought to help increase milk production. Not only is it refreshing, but it’s a fun way to mix up your fluid intake.
Starbucks Pink Drink
Okay, I know everyone raves about the Starbucks Pink Drink and how it magically makes more milk. Honestly, it’s mostly hype.
It’s got coconut milk, which is kinda good for hydration, but the sugar overload isn’t the best. If you’re craving it, sure, treat yourself. But don’t think it’s some miracle potion.
Want a healthier version of the Pink Drink?
Ask for a sugar-free iced Passion Tango Tea, a splash of coconut milk, some sugar-free vanilla syrup, and maybe a few freeze-dried strawberries.
It won’t be as sweet as the original, but it’s a better choice if you’re watching your sugar intake.
3. Sports and Hydration Drinks
Are you physically active or need an extra hydration boost?
Sports drinks like Body Armor or Greater Than offer additional electrolytes and nutrients to help maintain your energy levels and enhance hydration.
These drinks are formulated to replenish vital minerals lost during exercise, which can also be beneficial in supporting overall fluid levels for lactation.
Body Armor
Listen, regular Body Armor is full of sugar, but they do have a “Lyte” version with way less sugar and still those helpful electrolytes. Perfect if you need a hydration boost without the sugar rush.
Greater Than
Okay, Greater Than is a bit better than other sports drinks because it uses coconut water. It’s just quite pricey though!
Some flavors still have added sugars, so be careful which ones you choose. Like Body Armor, they have less sugary options – always worth checking out!
TIP:
- Choose options lower in sugar and artificial ingredients for optimal health benefits.
- Want a healthier choice? Make your own homemade electrolyte drink. Mix water with a squeeze of lemon or lime, a pinch of salt, and a little bit of natural sweetener (like honey or maple syrup) if desired.
4. Herbal Lactation Teas
Herbal teas can be a soothing way to increase fluid intake while potentially benefiting milk production. These teas often contain herbs believed to increase milk supply, such as fenugreek, fennel, blessed thistle, and nettle.
Brands like Mother’s Milk Tea and Earth Mama are popular for their blends that include herbs like fennel, anise, and coriander.
Be cautious with any herbs though, especially fenugreek, which can cause adverse reactions in some women and babies. Fenugreek can cause digestive issues and interact with some medications.
While some women find these teas helpful, scientific evidence isn’t conclusive on their effectiveness.
5. Lactation Smoothies
Lactation smoothies are a delicious and efficient way to consume multiple galactagogues (milk-boosting ingredients) all at once.
Incorporating ingredients like oats, almonds, flaxseeds, and spinach not only boosts your nutrient intake but can also aid in milk production.
Add fruits such as blueberries or bananas to give you a tasty energy boost.
Want something simple? Blend a banana, a handful of spinach, a tablespoon of flaxseed, and a cup of almond milk until smooth. Enjoy this as a nutritious breakfast or a quick snack.
TIP:
- Blend milk or your choice (dairy, almond, oat) with fruits, leafy greens, a scoop of protein powder, oats, and healthy fats (like nut butter, chia seeds, or avocado).
To Sum It Up
The boring truth is that water is still your best friend!
These drinks can be a fun way to switch things up, but make smart choices with sugar-free or less sugary versions.
Hydration is KEY. Focus on staying well-hydrated throughout the day!
And remember, talk to your provider or lactation consultant if you’re really worried about your supply – they’ve got the best advice!