A Houseful of Love

During the final months of pregnancy, I try to be very careful with my consumption of sweets. Even without gestational diabetes, insulin resistance increases as pregnancy progresses, meaning that the body has to work extra hard to keep blood sugar in-range. By the late third trimester, I find that I feel my best when I avoid sweets as much as possible.

Once the baby is born, however, all bets are off. I don’t know about you, but breastfeeding definitely gives me more of a sweet tooth! To avoid giving in to my cravings and eating a bunch of refined sugar, I like to prep these no-bake peanut butter lactation bites that are sweetened with maple syrup (or honey). They’re made with only whole-food ingredients and cost a fraction of what premade lactation snacks do!

These lactation bites are full of galactagogues to boost your milk supply, as well as some gentle fiber to keep you regular. They’re truly a postpartum treat you can feel good about!

Full disclosure: I’m not a lactation consultant and I don’t know if the oats, cinnamon, flax seeds, or chia seeds in these no-bake peanut butter lactation bites will help your milk supply. The different galactagogues seem to have varying levels of effectiveness from woman to woman, and even baby to baby. My strategy is to prep several different lactation snacks towards the end of pregnancy with different galactagogues (some sweet and some savory) so that I have options to mix & match!

It’s important to keep in mind that galactagogues alone probably won’t be enough to dramatically increase milk supply. When I struggled with low milk supply with my first baby, frequent feedings (plus extra pumping) and lots of skin-to-skin time made the biggest difference. However, having some “lactation snacks” on hand did help me feel better, at least psychologically! And labeling them as such seems to keep other snack-seekers from digging into my stash.

How do these lactation bites increase milk supply?

Oats, flax seeds, chia seeds, and cinnamon are all considered galactagogues, or foods that support a healthy milk supply for breastfeeding moms. They don’t increase supply on their own, and they don’t work immediately. However, when paired with good nutrition, hydration, and frequent nursing/pumping, they can help to gradually increase supply.

How do oats, flax seeds, chia seeds, and cinnamon work as galactagogues?

Unfortunately, there isn’t much research on how galactagogues work. However, here’s some thoughts on why these ingredients support milk production:

• Oats: Oats are one of the most popular galactagogues, and are often the base for lactation snacks. They are known for containing a soluble fiber known as beta-glucan that is thought to stimulate a greater release of prolactin and other hormones that support lactation. The carbohydrates in oats are also likely to help by giving mom a quick burst of energy. Furthermore, oats are a decent source of iron, which is helpful for moms struggling with anemia (which can contribute to low milk supply). However, if you suspect that anemia is contributing to your supply issues, you may want to consider adding some hidden liver to your diet. The iron content of oats is nothing compared to that of liver (in quantity and in bioavailability)!
• Flaxseed meal & chia seeds: Flax seeds and chia seeds both contain a good bit of omega-3 fatty acids, which support mom’s hormones to increase breastmilk production. Eating extra omega-3s can also improve the fatty acid profile of breastmilk. While plant-based omega-3s are less bioavailable than animal sources (like salmon, mackerel, and other fish), they’re still great to include in a balanced diet!
• Cinnamon: Cinnamon is often associated with healthy circulation. Since breastmilk is produced from the nutrients and hormones circulating in mom’s blood, healthy blood flow supports lactation (as well as healing happening elsewhere in the body during the postpartum period). Cinnamon also increases insulin sensitivity, which helps the body maintain stable blood sugar (essential for a healthy milk supply).

Can I add anything to these no-bake lactation bites?

Sure! If you want to add another galactagogue, you can add a tablespoon or two of brewer’s yeast. Some moms find that this really helps their milk supply. It can be tricky to find in stores, but it’s readily available on Amazon. Even though most brewer’s yeast for lactation is “debittered,” I find the taste to be rather unpleasant. If you add it to these lactation bites, you may find that you need to sweeten them a bit more – taste and see!

You can also add some chocolate chips to these! I prefer semi-sweet or dark chocolate chips, but add whatever chocolate you enjoy. Regular-size chocolate chips work well, but if you can find mini chocolate chips, those are the better choice because they end up more evenly distributed throughout the lactation bites. However, I also really enjoy these without any chocolate at all!

How should I store these no-bake lactation bites?

I like to make these lactation bites late in the third trimester of pregnancy, then store them in the freezer for postpartum. They’re delicious straight out of the freezer, but also quite good if allowed to thaw a bit. Stored in the freezer, they’re best if enjoyed within 3 to 6 months.

Ingredients

• 2 cups rolled oats
• 1/2 cup ground flaxseed meal
• 1/4 cup chia seeds
• 1 tbsp cinnamon
• 1 tsp sea salt
• 1/2 cup (170g) honey or maple syrup
• 1 cup (250g) peanut butter
• 1 tsp vanilla extract
• 4 tbsp (55g) coconut oil, melted

Directions

Step 1: Mix oats, ground flaxseed meal, chia seeds, cinnamon, and sea salt.

Step 2: Add honey, peanut butter, vanilla extract, and melted coconut oil. Mix until fully incorporated.

Step 3: Roll into bite-sized balls. Set on baking sheet, slightly separated, and place in the freezer.

Step 4: Freeze until solid, then transfer to a freezer bag. Enjoy frozen or slightly thawed!

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Nutrition Facts

Amount Per Serving
Calories: 108 kcal
Fat: 7g
Total Carbohydrates: 10g
Fiber: 2g
Protein: 3g

The nutrition data provided here is for informational only and is only an estimate based on an online nutrition calculator. It cannot be verified or guaranteed, and should not be used in the treatment of medical conditions. It should not be considered a substitute for a professional nutritionist’s advice This data should be interpreted and used at your own risk.