Breastfeeding Diet


Cravings are a often a difficult part of breastfeeding because of new hormones, postnatal depletion, lack of sleep and stress. Breastfeeding cravings for sugar, ice cream, carbs, candy, chocolate, brownies and anything else are extremely common, but also can be dealt with in a healthy way that won’t affect your milk supply.

Grab Your 10-Day Sugar Detox + Weight Loss Plan + a 10% off coupon for your order!

* indicates required

Why does breastfeeding cause cravings?

There are a number of factors that can cause cravings while breastfeeding. Let’s look at a few of the most common ones, and how a safe and effective detox can help nursing mamas conquer these cravings.

Postnatal depletion:

Postnatal depletion is where new mothers are depleted of nutrients when baby arrives. This is because baby needs more nourishment in the last few weeks of pregnancy, taking more from mama. After birth, new mommies aren’t educated on the proper nutrition for healing and breastfeeding, but rather to eat enough calories. Calories are important, but even more important are the nutrients mothers need. Nutrient deficiencies often show themselves in cravings for foods that our brain confuses for sugar or brownies, rather than vitamin B 12.


Exhaustion is more difficult to combat because a new baby means no sleep. Lack of sleep increases cravings for carbs and fatty foods. It’s been proven that lack of sleep also increases appetite. Milk Dust helps to combat this by providing energy-boosting nutrients like vitamin B12 and superfoods like Chlorella and Spirulina.

Fluctuating hormones:

After birth, there is a decrease in estrogen, increase in prolactin and other hormonal changes that can affect mood and cravings. Eating a healthy diet, full of nutrient dense foods with a supplement like Milk Dust can help combat some of these hormonal swings and changes. Red raspberry leaf in particular is shown to help balance hormones in women, and it can reduce some of the symptoms to hormonal changes.

These are the three main factors that come into play when facing food cravings while breastfeeding. New mommies are particularly prone to giving into these cravings because life is stressful with a new baby.

How to combat cravings while breastfeeding:

Once understanding where the sugar and food cravings are coming from, there are ways to help navigate through them in a healthy way that nourishes both mama and baby. One of the best ways to combat breastfeeding cravings is to resist them with a healthy diet.

Eating a healthy breastfeeding diet:

Your breastfeeding diet is very important to managing cravings while breastfeeding. By resisting cravings for a short time, like the 10-days we have in our program, and using a supplement to help you replenish nutrient stores, conquering cravings is possible. Just like many other things, there is an amount of will power necessary to make changes and resist the yummy foods. Some important foods for a breastfeeding diet include:

  • All fruits and veggies (lots)
  • Lean protein like ground turkey, tuna, clean deli meat, chicken and eggs
  • Healthy carbs like oatmeal, sweet potatoes and quinoa
  • Some nuts and beans
  • Lactation herbs + supplements like Milk Dust

By focusing on these foods, you can support your body through lactation, lose weight and overcome the cravings.

Use a breastfeeding protein powder supplement:

Using a supplement like Milk Dust supports protein needs while breastfeeding, offers a quick and nutritious meal, and also provides additional nutritional support. Having a helper like this makes the process of overcoming sugar cravings easier, and can often help eliminate them all together. Milk Dust protein shakes are also yummy, so many mamas look forward to drinking their smoothie each morning, or making a dessert smoothie after dinner.

Drink lots of water:

Remember, breast milk is a liquid, which means that drinking more water can help with lactation. Headaches are usually a result of thirst, or dehydration, which also causes mixed signals often confused with hunger. We suggest drinking one glass of water before and after every meal to encourage satiation, hydration and to support milk production.

Start our 10-day Sugar Detox + Diet Plan:

sugar detox breastfeeding diet plan for new mommies

Our 10-day sugar detox and diet plan is simple to follow, with general guidelines on what to eat and what not to eat. We guide you on foods that are going to help nourish your body, and your growing baby. We offer some amazing recipe ideas for smoothies, salads and dinners, which will give you some direction on what to cook to stay full. The 10-day program is a volume-based plan, where we encourage that you eat as many fruits and veggies as possible. Fruits and veggies provide the most nutritional bang for your calorie buck. By giving your body plenty of nutrients, your milk supply can flourish as you use stored fat for energy. The process is simple, but does require changing habits, being a bit uncomfortable for the first couple days, but the results are amazing!

Grab Your 10-Day Sugar Detox + Weight Loss Plan + a 10% off coupon for your order!

* indicates required

Supplements can increase milk supply, support nutritional health, improve mood and balance hormones in a breastfeeding mama. Many mamas are concerned about the safety of supplements while breastfeeding, and unsure of whether they should take them or not.

Supplements during breastfeeding can be used for a wide variety of reasons:

  • They can increase milk supply
  • Replenish nutrients and vitamins
  • Improve mood and cognitive function
  • Help provide baby with essential nutrients
  • Improve healing after birth
  • Increase energy levels without caffeine

What makes a supplement breastfeeding-friendly?

Not all supplements are safe for breastfeeding. Supplements with chemicals, artificial sweeteners, GMOS, fillers and synthetic vitamins should be avoided. This is because these harmful ingredients can pass through the breast milk to baby, and aren’t good for mama either.

Safe supplements for breastfeeding include natural herbs, non-synthetic and active vitamins like the L-Methylfolate (folate) and
Methylcobalamin  (vitamin B12) used in Milk Dust. Using organic fruits and veggies, natural herbs and natural sweeteners are essential for a breastfeeding supplement. If you aren’t sure if a supplement is safe, make sure to just ask your doctor quick. Bring the nutrition facts/ label to your doctor at your next visit, or put in a call to the nurse to have them ask the doctor that day. This is the safest way to ensure a supplement is right for you and your baby, based on your medical history.

Reasons you may want to take supplements while breastfeeding:

Low Milk Supply:

If you are suffering a low milk supply (and are positive it is truly a low supply), supplements can be life savers. Herbs like fenugreek and specific milk-boosting blends are an example of good supplements for breastfeeding mamas. These herbs are natural, free of chemicals, and have been used for medicinal purposes for centuries. Herbs can improve lactation overall, and offer great support for mamas struggling to product enough milk.

Mood Improvement:

breastfeeding supplements for postpartum depression

Supplements can help support vitamin deficiencies that can cause low moods and a lack of energy. Many mamas are low in nutrients after birth because of baby’s need during the last month of pregnancy, loss of blood during birth, fatigue and exhaustion, stress and more. Grabbing a supplement to replenish your body promotes overall better function. Specifically, Folate deficiencies have been connected with depression, as well as Vitamin B12 and zinc (which we have in Milk Dust yay!). A nourished body is a happy body, and a happy body helps promote a happy mind! Specifically Iron, Vitamin B12, protein, healthy carbohydrates and Adrenal support are wonderful for improving moods postpartum.

5 Critical Nutritional Needs For Breastfeeding Mamas and Their Babies

Improved Energy Levels:

Nutritional supplements can help balance blood sugar and diminish some of those cravings by giving the body the nutrients it needs. If your blood sugar is spiking and dropping, there will be moments in the day where you feel completely exhausted, have headaches, and just want to go to sleep. By giving your body super foods, like the Chlorella and Spirulina we have in Milk Dust, you are giving your body a nutrient boost, rather than a caffeine boost to help combat the fatigue.

Hormonal Balance:

When our nutrition is out of wack, our hormones get out of wack. Hormonal function is essential to breastfeeding success because of the role they play in triggering lactation. Your body needs your estrogen levels to drop for lactation to occur. If there are nutrient deficiencies, your hormones may not work properly. Additional herbs like Red Raspberry Leaf have been shown to help support hormonal function in women.

Better Healing After Birth:

Nutrients enable your cells to function, and your body to repair itself from the trauma of birthing a baby. Whether you have a C-section or vaginal delivery, your body is going to need to do some repair work. Vitamin C, protein, Iron, B vitamins, Omega-3 fatty acids…these are all very helpful for healing and repair post pregnancy.

Supplements during breastfeeding can do a lot of good, but they should never replace a healthy, whole foods diet:

Breastfeeding supplements should not replace a whole, natural foods diet. Nothing should be used instead of actually eating fruits, veggies, lean protein, healthy carbohydrates and healthy fats. Your body needs to chew, digest and absorb most of the nutrients from real food. This is why we suggest combining Milk Dust with fresh or frozen fruits and vegetables. You get the best of both worlds in one delicious smoothie.

Milk Dust is an amazing, nutritious supplement that can replace one meal if blended with whole foods.

As a busy, new mommy, eating all the fruits and veggies is hard. Fighting sugar cravings is hard. Prepping healthy meals with toddlers is almost impossible. During these short years of craziness, Milk Dust is here to help you nourish your body and support your lifestyle. We add the extra boost to encourage you, support your breastfeeding journey, and help you thrive with your new baby.

Milk Dust is a safe breastfeeding supplement that acts as a best friend and support system for nourishing both you and baby!

Lactation smoothies are amazing for both increasing milk supply, and losing weight if they are mixed with the right ingredients. There are many benefits to drinking a smoothie for milk supply and nourishment, mainly the fact that they are easy to blend up, and taste amazing! You might be wondering if lactation smoothies really work. Well, yes, they do, if they have the right components.


* indicates required

Do Lactation Smoothies Really Work?

Lactation smoothies work really well for a number of reasons:

  • Easy to digest and absorb nutrients in blended form
  • Mix many potent nutrients and herbs together
  • Nourish mama, which promotes lactation
  • Are sweet and satisfying
  • Help with protein intake

By blending up various fruits and vegetables with a nourishing, lactation protein powder like Milk Dust, you can get a super-powered lactation shake in just a few steps. Milk Dust has everything you need for lactation, curbing sugar cravings and replenishing your body with nutrients.

Not all protein powders are created equal, so it is important to take a look and see that the ingredients are conducive to your goals with a lactation smoothie. Not many protein powders have a lactation-boosting blend. Milk Dust offers a blend of Fenugreek, Fennel, Milk Thistle and Brewer’s Yeast to encourage lactation. Without this, there won’t be the galactagogues necessary to increase your milk supply.

How are lactation smoothies weight loss friendly?

Lactation smoothies are very helpful for weight loss because they offer a high protein, high fiber, sweet, yummy and nutrient-dense meal that feels like you are drinking a milk shake. The goal is to satisfy those sugar and carb cravings with healthy fruits and veggies, along with a sweet taste.

Milk Dust in particular is the only protein powder that can help you with weight loss by fighting against those sugar cravings with you. Sugar cravings while breastfeeding come from a number of reasons.

Man of those reasons have to do with not getting enough satiating protein and fiber. By blending Milk Dust with fiber-rich fruits and veggies, your tummy will be full! Fiber expands and creates bulk, while protein offers satiation. The two together are a powerful combination to helping reduce those sugar cravings.

In addition, Milk Dust helps combat carbohydrate desires by offering Chromium, Magnesium, Cinnamon Bark and Tumeric. All of these have been shown to help balance blood sugar and ease up carbohydrate cravings in various ways. Many mamas struggle to get enough fruits, veggies, vitamins, minerals and overall nourishment because it is difficult to function with a new baby. Milk Dust provides the essential nourishment breastfeeding mamas need, which is what makes the lactation smoothies so powerful!

What’s The Best Lactation Smoothie Recipe For Milk Supply + Weight Loss?

We have our free lactation smoothie recipe, but this recipe is hands-down our favorite to lose weight, and still feel like you are drinking a dessert shake!

the best lactation smoothie recipe

The best lactation smoothie ingredients:

  • 1 Scoop Milk Dust
  • 1/4 cup frozen dragon fruit
  • 1/4 cup fresh raspberries
  • 1 cup fresh spinach
  • 1/4 avocado (fresh or frozen)
  • 1-2 cups non-dairy milk (almond milk, cashew milk, coconut cream are all great!)

Throw all ingredients into your blender and blend! Milk amounts depend on your personal consistency taste and blender. Slowly add milk a few times to make sure you get the consistency you want.

Feel free to use 10% off code: LACTATION on your first order!

Weight loss supplements can be safe and helpful while breastfeeding. Sometimes breastfeeding causes a road block for weight loss. Herbal, safe supplements can help new mommies let go of the extra weight gained during pregnancy.

Milk Dust is a helper for weight loss because it naturally curbs sugar cravings using vitamins and minerals rather than stimulants. This is the key to safe weight loss supplements. They need to be comprised of specific nutrients, vitamins and minerals that are helpful to both mama and baby.

What makes a weight loss supplement safe for breastfeeding?

There are some very specific requirements for a weight loss supplement to be safe for breastfeeding.

  • Comprised of nutrients
  • Free of stimulants
  • No caffeine
  • No synthetic replications of vitamins
  • Hormonal support
  • Nourishment support
  • Cognitive support

A safe weight loss supplement looks at the root of the cause, rather than covering up appetite or hunger. Stimulants like caffeine can cover up hunger, but it doesn’t look at the root cause behind the lack of energy, slow weight loss or nutrient needs. Milk Dust specifically looks at common nutrient needs to help satisfy hunger and balance blood sugar. Cravings often come from your body’s need for a nutrient, cognitive support or even extra carbs to support a tired brain. Many mamas crave sugar while breastfeeding, but what their brain needs are more healthy carbs to function on little sleep.

Nutrient Deficiencies That Slow or Halt Weight Loss While Breastfeeding:

Breastfeeding mamas specifically need more nutrients than non-lactating women, and many nutrients needs don’t change that much after pregnancy. Some of these nutrients include:

  • Folate
  • Vitamin B12
  • Chromium, Magnesium, Potassium and Sodium
  • Protein
  • Fiber (not a nutrient, but essential carbohydrate)

Folate and vitamin B12 can really create some lethargy and lack of motivation to eat healthy. Both of these B vitamins relate to cognitive function, energy, and they are necessary for baby. If these are lacking, your body can’t function they way it should. The same with protein and fiber. Without protein, there can be a lot of ups and down with blood sugar, which causes excessive hunger. Fiber creates a feeling of fullness that makes you want to stop eating. If there isn’t enough fiber, there is a constant hunger or feeling of never getting enough food. This leads to that ravenous, always hunger feeling many breastfeeding mamas experience.

Not all weight loss supplements have this sort of blend in vitamins and nutrients, but Milk Dust has all of this and more. With protein, fiber and essential vitamins and minerals, in addition to galactagogue herbs like Fenugreek, fennel seed, milk thistle and brewer’s yeast, a mother can support her lactation and weight loss at the same time.

How To Know If You Need A Weight Loss Supplement While Nursing:

Not all mamas need a weight loss supplement while nursing. Some just need to count calories and determine their energy needs. Weight loss is all about energy in verses energy out. Of course, not all calories are created equal. This means that 100 calories of cookies verses 100 calories of broccoli are going to be used, processed and metabolized very, very differently. One can leave you feeling super full (broccoli from fiber), and the other starving in 30 minutes.

If you are struggling to eat healthy and manage your breastfeeding hunger, weight loss supplements might be just the answer to give you a jump start.

Here are some signs a weight loss supplement can help your weigh loss after pregnancy:

  • Constant hunger
  • Intense sugar cravings
  • Carbohydrate addiction
  • Hunger soon after large meals
  • Exhaustion after eating
  • Lack of physical energy
  • Weight gain while breastfeeding

If you are experiencing any of these issues, safe weight loss supplements are awesome tools to move your body into healthier eating habits. Milk Dust is a breastfeeding weight loss supplement that fully supports nourishment and lactation in new mommies.

Milk Dust Works As A Weight Loss Supplement While Breastfeeding:

Milk Dust helps with weight loss by providing satiation through protein and fiber. We recommend blending Milk Dust with whole fruits and veggies either frozen or fresh. By adding the additional nutrients to our powder, the powerful combination creates a small meal or snack that covers your bases. Here’s the run down of how Milk Dust acts as a weight loss and lactation supplement for breastfeeding mamas:

  • Satiating protein
  • Sweet taste to relieve those sugar cravings
  • Essential vitamins and minerals
  • Energy boosting super foods like Chlorella and Spirulina
  • Galactagogue herbs for lactation support
  • Super fruits and veggies like spinach and blue berries
  • Turmeric and Cinnamon bark for additional blood sugar control, antioxidant support and adrenal support
  • Vegan, non-dairy, no soy, no corn, no gluten for easier digestion
  • Plant-based protein
  • Chia seeds, flax seeds and pumpkin seeds for Omega-3s and Zinc

Nutritional support is one of the safest ways to encourage healthy weight loss. Avoiding stimulants and using nutrients while breastfeeding helps for safe weight loss.

Finding a safe weight loss supplement while breastfeeding is helpful for mamas looking to lose weight naturally.

Galactagogue foods can be like magic when it comes to increasing milk supply naturally. Breastfeeding mamas can dramatically change their health and milk supply by choosing the right foods for a breastfeeding diet that promotes healthy lactation and breast milk production.

Not all galactagogue foods are created equal. Some are more potent than others, which is why we created a list of the top foods to increase milk supply.

What constitutes a galactagogue food?

You might be wondering what makes a food a galactagogue. Basically, if a food has nutrient properties to promote lactation and balance hormonal function for breast feeding – this food is considered a galactagogue. Many healthy fruits and veggies could be considered helpful for milk supply because of their nutrient power, but they aren’t the most potent in terms of increasing milk supply. Let’s get into the foods that will have the best impact on your milk supply, so your breastfeeding diet will increase your supply naturally.

The top galactagogue foods that help increase milk supply:

salmon galactagogue food

Salmon (vitamin B12):

Vitamin B12 is essential for brain development in babies, as well as vitamin B9 (folate). Salmon is rich in B vitamins, and one superfood you can’t get enough of while breastfeeding. Vitamin B12 has been shown to help ward off postpartum depression. Lactating mothers need more vitamin B 12 to support growing baby, and if there isn’t enough available for mother and baby, this could affect milk supply. Here is a peer-reviewed study to prove this:

Three mothers in India with vitamin B12 deficiency due to very low dietary intake were given a single 50 mcg intramuscular injection of vitamin B12. Their milk levels increased from 40 to 70 pmol/L (54 to 95 ng/L) prior to the dose to around 1,000 pmol/L (1,350 ng/L) later that same day or the next day.

Of course, salmon isn’t always easy to have on the menu, so Milk Dust offers both Vitamin B 12 and Vitamin B 9 (live versions, L-Methylfolate and
Methylcobalamin) to help mothers ensure they are getting adequate amounts both for baby and for milk supply needs.

Fenugreek: The Good And Bad For Breastfeeding and Milk Supply

Pumpkin Seeds (Zinc):

Zinc is really important during lactation because it is the only source of Zinc for breastfed babies. Babies need zinc to support their immune system and protect them from disease. Zinc levels have now been associated with poor lactation. One study even suggests that women with abnormally low supplies in Zinc can have trouble breastfeeding. This study was done at Penn State, and the researchers determined that low levels of Zinc are correlated with poor lactation in mothers.

They suggest that by identifying women with abnormally low levels of zinc in breast milk, they may be able to more quickly recognize mothers who might have trouble breast-feeding.

Journal of Mammary Gland Biology and Neoplasia.

Functioning and health of the breasts are really important to proper lactation, and a mother’s body does not have enough of the proper nutrients, it can’t function as it should. Health for both mama and baby are so important, which is why we included pumpkin seeds in our formula as well. Pumpkin seeds are easy to add on top of smoothies, into oatmeal and salads as well, making them a super rich, nutrient-dense food that can be eaten daily.

sweet potato galactagogue

Sweet Potatoes (potassium) + Sea Salt (sodium):

Electrolyte balance, specifically referring to potassium and sodium is essential for proper lactation. Sweet potatoes are high in potassium, as well as bananas, broccoli, spinach and other fruits. Filling your plate with fruits and vegetables at every snack or meal can play a tremendous role in ensuring your body has enough potassium. There was a study done that specifically looked at the correlation of potassium and ability to breastfeed. There were multiple factors to be considered in this specific study, but they did determine that lower levels of potassium correlated to a shortened/stopping breastfeeding early.

We report that, among exclusively breastfeeding mothers at day 7 postpartum, those with milk supply concerns were significantly more likely to exhibit biochemical evidence of less progress toward mature lactation (elevated ratio of breast milk sodium to potassium concentration). Furthermore, an elevated ratio of breast milk sodium to potassium concentration was predictive of early weaning.

The Journal of Pediatrics

Lactation involves electrolytes and balanced water levels in the body for muscles to function properly. Both potassium and sodium are really important to the functioning of our bodies in general, so it is no wonder these minerals are correlated with breastfeeding success. Milk Dust offers super fruits and veggies in our formula to help add to these needs. You can also blend smoothies with cooked sweet potato for a creamy consistency that packs a lot of nutrient power for milk supply.

top galactagogue strawberries

Strawberries (vitamin C):

Strawberries are a fun food to eat because they taste great alone, or blended in smoothies! They are full of vitamin C, which is important for the absorption of iron, as well as healing, cell function, cell repair and more. Studies are starting to show the link to vitamin C and milk supply. One study in particular looked at vitamin C supplementation during lactation, and found that those who took higher doses of vitamin C secreted more urine. They suggest that the secretion of liquid from vitamin C could help with the secretion of breast milk. Another study confirms that the more fruits and veggie consumed, the better the vitamin C levels in the breast milk. This is why we suggest blending our Milk Dust with fresh or frozen fruits and veggies. It is a quick and easy way to get in the essential nutrients! There are very limited studies on vitamin C in particular, but because of the studies done to illustrate the importance of vitamin C for baby, and the fact that vitamin C levels increase in breast milk according to fruit and vegetable intake, we believe it can correlate to milk supply as well.

How To Deal With A Sudden Drop In Milk Supply

These are your top galactagogue foods that will help you increase your milk supply.

Your breastfeeding diet is one of the biggest factors in how your body functions, feels and feeds your baby. What you put in is literally what you get out in terms of milk supply and nutrient quality. Putting in nutrients directly puts nutrients to baby.

Milk Dust is created to partner with these nutrient rich foods. It is a supplement you can add to your diet to help you with nourishing yourself, as well as increasing your milk supply using nutrients and herbs. Proper nourishment is also the foundation to weight loss after baby, which is important as well. Extra weight throws off your hormones, and can affect milk supply as well.

How Milk Dust Helps With Weight Loss + Milk Supply Safely

Fenugreek has been used for centuries to increase milk supply in lactating mothers. As more and more mothers are taking fenutreek to help with milk supply, there are of course more and more opinions being spread stating that fenugreek is either amazing, or detrimental to milk supply. Because there are more anecdotal experiences being proclaimed, many mamas are left unsure of whether fenugreek can be helpful or harmful for milk supply.

We are going to dive into the science and studies behind fenugreek for breastfeeding mamas.

We hope this will help you make a decision on whether it will be beneficial for you to increase milk supply. The key is to know the research out there, know your body, and know your baby. Research is limited to specific individuals, so applying the research to your body can me different results. That is a fact of being human, but overall, research and education is the foundation of making an informed decision for both you and baby.

What is the truth on Fenugreek for milk supply?

Research on Fenugreek and other galactagogue herbs like Milk Thistle, Brewer’s Yeast and Fennel is limited. As time goes on, more studies will be published to help us understand how these galactagogues work, and why they’ve been used for so many years to help with lactation. Research shows us that fenugreek, and other galactagogues can help some women increase lactation.

What is Fenugreek?

Fenugreek is a plant with white flowers containing seeds, which are the seeds we use in teas, powders and other herbal remedies. Fenugreek has been used for thousands of years by the Chinese to treat various ailments. Fenugreek is often used as a spice or thickening agent in dishes and recipes. It has a warm, nutty flavor that is often in Indian dishes. The fenugreek seeds themselves have fiber, protein, iron, magnesium and maganese, which are all great for breastfeeding mothers.

Fenugreek can increase milk supply in certain individuals:

A recent publication, updated just a few months ago in January of 2019, looked at various studies done to attempt to conclude whether fenugreek increases milk supply. According to this publication, many of the mothers who took ONLY Fenugreek, did not see quantifiable increases in milk volume, though these studies have many issues that make them non-conclusive. What is interesting though, in one study where moms were given a unique tea called Still-Tea, experienced a quantifiable increase in milk supply compared to mothers taking an apple tea. Here is what the study stated,

Sixty-six postpartum mothers (22 in each of 3 groups) with no concurrent illnesses were randomly assigned to receive an herbal tea, placebo, or nothing after delivering healthy, fullterm infants. Mothers in the herbal tea group received at least 3 cups daily of 200 mL of Still Tea (Humana-Istanbul, Turkey; containing hibiscus 2.6 grams, fennel extract 200 mg, fennel oil 20 mg, rooibos 200 mg, verbena [vervain] 200 mg, raspberry leaves 200 mg, fenugreek 100 mg, goat’s rue 100 mg, and, vitamin C 500 mg per 100 grams, per manufacturer’s web site November 2011). A similar-looking apple tea was used as the placebo. All women were followed by the same nurse and pediatrician who were blinded to what treatment the mothers received. Mothers who received the Still Tea produced more breastmilk with an electric breast pump on the third day postpartum than mothers in the other groups. The infants in the Still Tea group had a lower maximum weight loss, and they regained their birth weights sooner than those in the placebo or no treatment arms. No long-term outcome data were collected.

These findings tell us that Fenugreek, in combination with other galactagogues like Fennel, Raspberry Leaf and Goat’s Rue can work really well. What we’ve concluded with our reviews of research is that small amounts of Fenugreek, combined with other galactagogues is the best way to go because it eliminates the likelihood of side effects from Fenugreek, but also utilizes its strengths.

Still, another finding in this publication talks about women who only took Fenugreek, and experienced higher milk volume. These women were from Thailand.

Fifty women in Thailand who were 1 month postpartum and exclusively breastfeeding were randomized to receive either a placebo or capsules containing fenugreek seed 200 mg, turmeric 100 mg and ginger 120 mg (Fenucaps; Herbal Acharn’s Home Co. Ltd., Thailand) 3 times daily for 4 weeks. Participants pumped milk on 2 days at 0, 2 and 4 weeks of the study. The average milk volumes increased by 49% at 2 weeks and 103% at 4 weeks among participants receiving the active product. The macronutrient composition of the milk did not change in either group over the 4-week period. Growth of infants was not reported.[28]

Fenugreek itself can help with milk supply depending on your specific metabolism and genetic make up. Even UT Southwester Medical Center suggests supplements with fenugreek to help you increase your milk supply once it drops. Here’s what Healthline states as the bottom line in reviewing various studies:

BOTTOM LINE:The available studies support using fenugreek to increase breast milk production and the rate of weight gain in newborn babies.

Some women in studies report significant changes in milk supply, while others seem to notice more side effects. This is just like any other herb, supplement or drug. There are always side effects and the option your body may not respond the same as someone else’s.

What is interesting about these studies, is none of them reported side effects for baby.

fenugreek for baby

Some mother’s report that they are gassy, or baby seems more gassy after Fenugreek, but none of the studies in this peer reviewed publication have any findings to prove this to be true.

A study in mothers of preterm infants less than 31 weeks gestation compared the use of fenugreek (product and dosage not stated) 3 capsules 3 times daily for 21 days to placebo. No adverse effects were noted in the infants given the breastmilk.[26]

This should give mothers peace of mind in trying fenugreek as a solution to increase milk supply. In general, no side effects have been found in babies from mother’s taking fenugreek. Of course there can be special cases as with any dietary supplement.

Side effects of fenugreek in nursing mothers:

Various side effects have been reported in nursing mothers while taking fenugreek, but they are all anecdotal. These side effects include:

  • Maple syrup smell
  • Gassiness/stomach upset
  • Indigestion
  • Diarrhea

These reported side effects have not been studied and reported as scientifically proven. We don’t know what else was going on in diets, lifestyle and hormonal changes that could have also contributed to these experiences. Because fenugreek is a seed, those who have sensitivities to any type of nut or legumes may be more prone to side effects from fenugreek.

Can fenugreek harm your milk supply?

This is a more difficult question to answer because there isn’t much to go off of. There are more studies and peer-reviewed, professional publications on how milk supply either wasn’t affected, or increased. Many mothers report their milk supply increases, but they experience side effects, or their baby’s seem fussy and gassy, so they stop. If a mother takes a supplement with fenugreek, and still experiences a low milk supply, or a drop in supply, it likely isn’t the fenugreek, but a slow dip in supply for other reasons.

How To Deal With A Sudden Drop In Milk Supply

Why we included fenugreek in Milk Dust:

Most of the research for lactation-boosting herbs includes fenugreek blended with other herbs. Because we rely on doctors and scientists to tell us what works, this is part of our decision to have a small amount of fenugreek in our formula.

Most of the side effects experienced with fenugreek are due to high doses of pure fenugreek. By blending smaller amounts of various galactagogue herbs, we can reduce the probability of side effects, yet still benefit for the amazing properties in these herbs. Fenugreek has many other benefits besides increasing milk supply.

Fenugreek has also been shown to:

  • Balance cholesterol
  • Assist in heartburn
  • Reduce appetite
  • Reduce inflammation

Because of these other benefits, and the continued use and recommendation of fenugreek for milk supply, we believe it is an important part of our lactation-herb blend to help new mothers maintain a healthy milk supply, while also safely losing weight with natural herbs, minerals and nourishment.

There you have the science behind fenugreek, and its affects on milk supply for breastfeeding mothers!

Both experienced and first time mommies can experience a sudden drop in milk supply. There are many factors that can cause what seems like an immediate drop in your milk supply, and sometimes, the perceived low milk supply is actually your supply getting ready to increase with a new demand.

We are going to give you the tools you need to deal with a drop in your milk supply, as well as understand what may be causing the decrease.

No new mommy wants to worry about whether her baby is getting enough breast milk. Being responsible for a tiny humans nourishment is a lot of pressure, which is why educating yourself on the reasons behind a drop in milk supply and how to deal with it are so very important!

dealing with drop in milk supply

What causes a sudden drop in your milk supply?

There are many factors that can come into play with milk supply and lactation. We are going to go over the main culprits to a decreased supply in milk.

Baby’s Demands Changed:

This is one of the largest factors in your milk supply – Baby’s demand for milk. One of the fastest ways to increase your milk supply is to breastfeed and pump more. This is going tell your body that baby needs more milk, so make more milk. As your body adjusts to the increased demand, it may seem like you don’t have enough milk. In reality, your body is probably gearing up to make more milk. As that process happens, you can notice that there seems to be less milk available.

During the early postpartum period, when the milk supply is being established (Lawrence, 1985), there is a positive association between nursing frequency and milk production (de Carvalho et al., 1983, 1985; Hopkinson et al., 1988; Salariya et al., 1978).


Baby could also be telling your body it doesn’t need as much milk. If baby is feeding shorter lengths, or starts sleeping through the night, this change in demand will change your supply. This is very common as baby’s go through growth spurts where they drink more, changes in sleeping habits and changes in the amount they nurse at one time. Baby might go through a week where they take amazing, 3-hour naps, which leads your body to believe baby doesn’t need as much milk during the day. As baby comes out of that phase, and starts nursing again, you may think your supply dropped, when really the demand just changed.

How to deal with demand changes from baby:

The simplest way to deal with this issue, if you notice that your supply has dropped is to add more feedings in, whether baby really wants them or not. If you can’t get baby to eat any more, add in more pumping sessions to encourage more milk. A few extra pumping sessions, or adding in some night-feedings will help get your supply back up.

Birth Control:

Adding in birth control affects your hormone levels. Hormones are important to telling your body to lactate. If these hormones get out of balance with birth control, your body can become confused. When a new mother is lactating, estrogen levels are low, testosterone is higher. Most full-strength birth control pills, and specifically the Mirena IUD throw these levels out of balance. Typically, doctors prescribe a very light birth control pill to breastfeeding mothers to help decrease chances of pregnancy, yet not ruin milk supply. Breastfeeding in itself is a great form of birth control, and many mothers who solely breastfeeding do menstruate at all. This is a sign your hormones are where they are supposed to be.

How to manage hormonal issues and low milk supply:

If you are breastfeeding and menstruating you may need some form of birth control to prevent another pregnancy. If this is the case, you can ask your doctor for a few different brands to try, that are low-dosages. If you are on birth control as precaution, but not menstruating, you may want to go off the birth control and use other forms of prevention to allow your milk supply to get back on track. Make sure to look up cases of low milk supply with your specific birth control to see if other mothers have had the same experience. Your doctor should help you make a switch and resolve the problem.

Hormonal Imbalances:

As described, your hormonal levels are really important to maintaining a solid milk supply. For some new mommies, their hormones may not naturally go to the necessary levels for lactation. There may have been some hormonal issues prior to pregnancy and breastfeeding. Sometimes these little imbalances are easily helped with herbs and minerals. Part of the reason we added Red Raspberry Leaf to our Milk Dust formula is because it does so much for hormonal balance. Knowing this is a cause for a reduced milk supply, or sometimes a sudden drop, we wanted to make sure this herb can support our other lactation-boosting herbs like Fenugreek, Fennel, Milk Thistle, Brewer’s Yeast and Tumeric.

The local effects of estrogen and progesterone in the breast prevent milk secretion during pregnancy. With their withdrawal in the postpartum period, the stimulating effect of the anterior pituitary hormone prolactin dominates and milk secretion is initiated and maintained.


Dealing with hormonal imbalances causing a drop in supply:

Diet changes can actually help a lot when it comes to balancing your hormones. Losing weight really helps as well. Extra fat means extra estrogen. Breastfeeding mothers need estrogen to stay low, but the more fat stored in fat cells, the more estrogen your body starts making. Eating a healthy, nutrient-dense diet full of fruits, vegetables and lean protein can actually do wonders for milk supply. It may seem like you are “dieting,” but this is not the case at all. You are nourishing better. A diet is restriction on caloric intake. To assist your milk supply and hormones, you need to nourish your body better, so it can function better. Milk Dust is an amazing tool to help you do this because we’ve hand-picked specific nutrients you need while breastfeeding, that will also help curb those sugar cravings. Sugar cravings hit hard when there is a lack of nutrients in the diet.

Monthly Cycle:

Again, hormones are affecting your supply in this situation as well. This may cause your drop in supply to be temporary, and just monthly. Knowing that this is a temporary drop in supply should ease your mind a bit. Adding in some extra Milk Dust smoothies during this week, or adding some pumping sessions can help combat some of the menstruation affects.

Lack of Nourishment:

Many mamas think of caloric intake as affecting milk supply, but it is really nourishment that is most important. A mother can be eating thousands of calories a day, but still have a low milk supply. In this situation, this can be because the mother has extra fat, producing more estrogen, as well as being deficient in many essential nutrients. These nutrients are not just for the mother, but also for the baby. Your body is aware of all the nutrients your baby needs, and it wants to put those vitamins and minerals into its breast milk. If it can’t do this properly, it also can’t feed baby properly and everything gets out of wack. If you notice a drop in your supply, and you know it isn’t hormones, it could be the quality of your diet.

lactation smoothie for low milk supply

How to eat when you experience a sudden drop in milk supply:

Don’t run to the cheeseburgers, or even lactation cookies, which are full of fat and sugar. Drinking more smoothies made with Milk Dust is going to be very effective because you can blend up fruit and veggies with our protein powder. Your body can absorb the nutrients faster in a blended state (less work to digest), and it will be getting so many of the necessary postpartum vitamins, minerals and super foods.

Aside from adding in protein shakes, fill your day with oatmeal (unsweetened), sweet potatoes, lean protein like chicken and lots of fruit. You can add in healthy carbohydrates like quinoa, basmatti rice, brown rice and sprouted bread. In switching your diet to a nutrient-dense diet, you actually may feel more full because you can eat more volume. In this situation, the protein shakes can really help you get more nutrients in at once. Because it can take a few days for your body to start absorbing the nutrients and adjusting, using a tool like Milk Dust that supports your lactation with galactagogues can have tremendously positive affects.

Experiencing a sudden drop in milk supply can be scary, but understanding how to deal with a low milk supply is so important.

Milk Dust is here to help you. We support lactation through herbs and nutrients, as well as offer a fast and simple tool to help new mommies nourish their bodies properly.

Understanding your sudden drop in milk supply takes the fear away, and gives you the power to fully nourish yourself and baby.

Lactation shakes are super beneficial to both increasing milk supply, and helping new mommies lose weight. Lactation-boosting smoothies are very simple and quick to make, and they only usually require one hand, which is all new, nursing mamas have available most of the time.

You might be wondering, what is a lactation shake?

Lactation shakes are growing in popularity because they are a super tasty and efficient way to increase your milk supply. Depending on how you make them, they are also a great way to manage your weight loss after baby in a natural, healthy way.

A lactation shake is basically a smoothie, with galactagogues that have been shown both clinically and anecdotally to increase milk supply.

Lactation shakes usually consist of a frozen fruit, a milk of choice, possibly ice, galactagogues like oatmeal, brewers yeast and flaxseed, and superfoods like spinach. The combination of nutrients and lactation-boosting ingredients make a super power shake for your milk supply.

How do lactation shakes help with weight loss?

The key to using your lactation shake to help with weight loss is to make sure you have an awesome protein base, like Milk Dust, as well as fresh and frozen fruits and vegetables. This is an amazing combination because it combines filling fiber with satiating protein. Fiber is bulky and takes up space in your stomach and intestines. You can only eat so much cauliflower or broccoli without getting stuffed or gassy. Protein is very satiating because it takes a long time to digest, as well as being difficult to break down. It costs more calories to break down protein, so you are actually burning more calories by consuming protein.

blueberry lactation shake

In addition to being full of fiber and protein, lactation shakes are nutritional powerhouses if you add in fresh or frozen fruits and veggies.

Lactation shakes give your body the nutrients it needs to function properly. Without these nutrients, your body will signal its needs through cravings, mainly sugar cravings. By providing the necessary nutrients you need while breastfeeding, you are eliminating the need for cravings, as your body is able to replenish nutrient stores. Your body needs these nutrients to heal, and nourish another human being. This is where many of the cravings breastfeeding mamas experience kick in. Their body wants to make sure both mama and baby have what they need.

Lactation smoothies also combat sugar cravings, because they are sweet!

Lactation smoothies are an awesome way to taste something rich, creamy and sweet, which helps tremendously with sugar cravings. Actually eating something sweet really helps eliminate sugar cravings. The key is to eat something sweet that is nutritious. There are so many options for lactation shakes to taste like brownies, milk shakes, peanut butter cups and vanilla bean frappucinos. Nothing is more satisfying as a new mom, then being able to eat something that tastes like dessert, that is also going to help you with milk supply and weight loss.

Try these galactagogues for the perfect lactation shake:

In order to make your lactation shake super strength for your milk supply, you want to add galactagogues, or milk-boosting ingredients to your shake. Milk Dust of course offers a unique lactation blend consisting of fenugreek, fennel, brewer’s yeast, milk thistle and red raspberry leaf. All of these have been shown to increase milk supply. These are some of the most potent ingredients that aren’t easy to manually add to shakes.

Some additional herbs and milk-boosting ingredients include:

Flax seeds (also in Milk Dust)
Chia seeds (also in Milk Dust)
Pumpkin seeds (also in Milk Dust)
Oatmeal – can blend up really well in any shake!
Brewer’s Yeast – (also in Milk Dust, and can taste icky in shakes, so go lightly!)

These ingredients are going to be essential to making the perfect lactation shake. Without them, it isn’t considered a lactation shake. What else makes the perfect lactation shake?

The Essentials To Creating The Perfect Lactation Smoothie That Boosts Milk Supply Fast + Helps With Weight Loss:

Frozen Veggies and/or Fruit:

Frozen veggies or frozen fruit are going to make your lactation smoothie creamy, cool and thicker. You also get a shake, or ice cream-like texture with frozen fruit and veggies. What are some good frozen fruits and veggies? Here are our top choices:

  • Frozen banana
  • Frozen cauliflower (rice blends better, and you can’t taste the cauliflower!)
  • Frozen zucchini (can’t taste zucchini)
  • Frozen avocado (blends super well with Milk Dust, and very creamy)
  • Frozen mango (also blends very creamy!)
  • Frozen berries of all kinds
  • Frozen pineapple, peaches, kiwi and other fruits

If you want your lactation smoothie to be particularly low in carbs, and higher in protein, choose a frozen veggie as your base. This will keep the sugar as low as possible.

Fresh Fruits + Spinach:

Adding in fresh fruits and spinach makes a wonderful lactation shake because you are getting more flavor. By adding in the fresh flavors, you get more sweetness. Some of the flavoring is lost in freezing fruits, so having some fresh berries, apples, oranges, avocado and other fruits on had is a really good idea. Spinach is the fresh veggie that loses a lot of its taste in smoothies, but still blends well and adds bulk. Fresh fruits and spinach help you get a bigger smoothie, that is more satisfying.

A Good Milk Choice:

Your milk choice makes a big difference in how your lactation smoothie will blend. Almond milk tends to be the most popular, and it blends well, but not as creamy as a full-fat milk like coconut milk or half-and-half. Milk Dust is dairy-free, but if you aren’t sensitive to dairy, combining a couple tablespoons of half-and-half with a lighter milk, like almond milk, adds a rich, creamy texture that resembles ice cream. If you are dairy free, adding a few tablespoons of coconut cream makes an amazing smoothie that is full of healthy fats and nutrients. Milk Dust in particular thickens to a creamy texture when blended with a fattier source like avocado, cream, coconut cream or even an almond milk creamer. Here are some different milk choices you can try:

  • Almond milk
  • Cashew milk
  • Coconut milk
  • Coconut cream
  • Oat milk
  • Non-fat milk
  • Non-fat half-and-half (creamier without the fat)
  • Whole milk

Depending on the consistency you want, the more fat the milk has, the creamier the consistency of the shake. Combining a lighter milk like almond milk, with just a little bit of coconut cream or regular cream is a great middle ground to still have a light shake with a decadent taste.

A Protein Source:

Adding protein is essential to make your lactation shake satisfying and satiation, and protein is an essential macro nutrient for postpartum mamas. It is actually passed through breast milk to baby, and does wonders for a growing baby. Milk Dust is a plant-based protein source. No soy, dairy, hemp or animal proteins. It consists of a complete amino profile from peas, and also has organic brown rice protein, chia seeds, flax seeds and pumpkin seeds. The protein from this blend covers additional nutrient needs that are important to postpartum mamas. Without a protein source in a lactation shake, the fruits, veggies and milk will not blend as well. The powders really help thicken and mix the ingredients together. In the absence of a good, nutrient-dense and clean protein powder, there isn’t much protein in your shake. This leaves a major macro nutrient out of your diet.

These are your main essentials to create your perfect lactation shake. The fun aspect of the lactation shakes is the ability to change and have fun with your ingredients. Most of the time, you will find your go-to flavors and ingredients that work well for busy days and weeks. There are many options to make your lactation shakes into desserts, for those times when sugar cravings really hit hard.

Milk Dust specifically helps with sugar cravings, satiation, nourishment and milk supply because it combines specific ingredients, superfoods and galactagogues. It was specifically created to ensure postpartum, breastfeeding mamas are getting the nutrients they need to support breastfeeding and let go of stored fat.

perfect lactation shake infographic

Heading back to work as a breastfeeding mama can be stressful because it often means lots more pumping, and less times to cook and prepare healthy meals. Long work days, more pumping time, and late nights with a new baby can really throw off all your healthy eating attempts as you dash out the door with a pump in one hand and your purse in the other.

Here at Milk Dust, our goal is to help mamas produce lots of milk, while also staying healthy through exceptional nutrition. We’ve put together a guide that will help working mamas meal plan while breastfeeding, so you can stay healthy while producing lots of that liquid gold. 

A Working Mamas Guide To Breastfeeding and Meal Planning:

Meal planning is actually more overwhelming to think about, than put together. Trying to find meals, come up with recipes, shop and put together healthy meals everyone will eat is enough to make a mama want to give up. Breaking it down meal by meal makes it a lot easier. Learning to meal prep simply take out the stress. From there, you can focus on pumping and breastfeeding.

Pumping and breastfeeding enough is another huge stress to mamas trying to get back into a work schedule, and still provide their baby with enough breast milk. This post goes over the meal planning aspect, and the best tips and tricks for breastfeeding and pumping will be in a post to follow soon!

Pick 3 easy, fast and healthy breakfast options:

Smoothies are a wonderful, super fast option for breakfast as a working mom. You can blend them one-handed, take in a cup, and drink on your way to work. Milk Dust is an amazing choice because it is full of nutrients, protein and lactation-boosting ingredients that are going to help you pump at work, as well as stay full and nourished. You can pack smoothie packs in the freezer ahead of time, or just throw ice and some almond milk in with the powder. Either way this is one of the fastest, healthiest breakfast options you can get used to. It is also so easy to throw in extra fruit that you have on hand to keep it from getting old.


Another wonderful healthy breakfast option is overnight oats. There are tons of healthy recipes out there. This strawberry pecan and cream lactation one is amazing, which you can grab and shovel into your mouth before you head out the door. Storing used spaghetti sauce jars, or other jars will make sure you always have jars ready to hold some oatmeal. Oatmeal is very beneficial to your milk supply, so it is a great option. Add a scoop of milk dust in for some vanilla flavor, and you will have TONS of milk-boosting properties in there, plus some protein.

Baking egg cups and storing in a container is another healthy and satisfying breakfast option that you can grab and eat. Mix up some eggs with your favorite veggies and a sprinkle of cheese on top, and you can bake them ahead of time to save for the week. This doesn’t take much prep at all, so you can do it easily on a week-night, or Sunday before the week.

By having three breakfast options ready, you won’t get bored of the same breakfast every day, but still have enough healthy options to get you through the week. If you do smoothies all week, it is even more satisfying to make a larger breakfast on the weekends. Let’s get into an easy way to do healthy lunches.

Left-over lunches:

If you have a lunch break, the easiest way to ensure you have a healthy lunch is to bring left-overs of your healthy dinner. Turning left-overs into a salad the next day is an awesome way to make your dinners even healthier. Make sure you have huge batches of fresh lettuce and/or kale washed and ready to go. Pack fresh salad veggies in one container, then your leftovers in another, so you can quickly mix at lunch with a little dressing if needed for one big salad. For example, if you made spaghetti for dinner, pack some spaghetti in one container and salad in the other. Mix together at lunch for an awesome spaghetti salad with a little ceasar dressing. Tacos last night? Try a taco salad at lunch the next day.

Salad is a high-volume food, which offers many nutrients and water content to help you feel very satisfied. Going big on high-volume foods allows you to sit and eat your lunch, without consuming too much food. The GREAT thing about salad is you can by it in big boxes pre-washed and ready to go, so you don’t even have to wash and chop. There are tons of sales out there to make it affordable, and Costco has great deals on organic washed and prepped salad greens. Get those, have them ready. Keep them in the fridge at work if you can. 

3:00 pm SNACK TIME:

Or, as a breastfeeding mama, lots of snack times. Sugar cravings can hit every couple of hours while breastfeeding because your body is looking for nutrients. That is why we created Milk Dust. It is full of the essential minerals postpartum and breastfeeding mamas need, which helps reduce those cravings. The 3:00 pm time is a great time to drink some Milk Dust shaken with water or blended if you have a kitchen at work. There are also energy-producing ingredients like wheat grass and vitamin B12 to give you a natural boost of energy. The protein is also satiating. Usually the 3:0pm – 5:00pm time frame is the hardest because it is a time where fatigue sets in. All caffeine from the morning has worn off, and lunch tends to cause some tiredness as well. Combat this with a carb-protein mix. When breastfeeding, carbs are important for your brain. Apples and cheese, almonds and grapes, turkey and cucumbers…combine a fruit or veggie with a protein to give your brain a boost of healthy glucose, while satiating with protein.

Here’s an awesome healthy snack list for you to keep on hand as a working, breastfeeding mama:

  • hummus and carrots
  • deli turkey (clean, organic) and provolone cheese
  • cucumbers for dipping in hummus or cucumber and turkey sandwhiches
  • apples and cheese
  • PB1 peanut butter. A lighter peanut butter to dip apples in
  • grapes and almonds
  • blueberries and cashews
  • frozen bananas for quick smoothies
  • popcorn with sea salt and Parmesan cheese
  • roasted sweet potato with sea salt and Parmesan cheese (so good!!)

Dinner Meal Prep Tips + Tricks:

Dinner is usually the most difficult to put together, and of course our biggest tip is the crock pot. Here’s how to make it easier:

Put everything in it the night before, then put the crock pot in the fridge. That way it is prepared for the morning rush. You can take it out, turn it on, and it will be ready for the evening. Having healthy food on hand for you, as the breastfeeding mama is the most important because of the needed nutrients while breastfeeding.

The next tip is to keep it basic. Especially if you have little kids and a baby. Kids aren’t picky, and keeping it basic will save sanity. Don’t try to go gourmet or fancy during the week. Save that for the weekends.

Fry lots of meat at once, store and freeze. Having ground turkey cooked with onions on-hand or in the freezer is ESSENTIAL! Ground turkey can be made into taco meat, taco soup, chili, spaghetti sauce, paired with veggies, thrown in salads and more. Making some frozen cheese burgers with ground turkey is also really helpful. These you can even grab and pack for work.

Cook chicken in the crock pot with broth. You can add anything into the crock pot with the chicken, and get it ready the night before. Have the ground turkey done and ready, and leave the chicken for day-of cooking in the crock pot.

Roast lots of veggies for the week. Having roasted veggies on hand is a life saver during the week, especially when breastfeeding and one-handed with a baby. This will enable easy, microwave friendly meals fast.

Meal prep and planning needs to be simple. No big, deluxe recipes, just basic and tasty to get you through the week and a short season with a new baby. Remind yourself that this season will pass, and soon you will have more free time and energy to craft yummy meals and try out new recipes.

Milk Dust was created by Pre/Post Natal Fitness Specialist, mommy of 3 and found of The Postpartum Cure. After years of helping mamas lose the baby weight while saving their milk supply, there was a need for a nutritional product to help mommies get in enough nutrients and protein, while also curbing those endless sugar cravings during breastfeeding. Make sure to sign up to know as soon as it is up for pre-sale and follow on Instagram for giveaways!

Eating healthy while breastfeeding doesn’t always come easy for new mamas. Throw in massive sugar cravings, and its a recipe for developing less-than healthy habits. Hormone fluctuations, lack of sleep, healing from birth and adjusting to life makes developing new healthy habits really hard. Especially if during pregnancy, healthy eating habits didn’t exist. Completely changing your diet is hard for single people with no children and 8 hours of sleep.

Breastfeeding also contributes to higher nutritional needs because you are supporting the growth and development of another human being. Calories are needed, but more importantly, nutrients are the driving factors to healthy lactation during weight loss. Because your body is wanting more nutrients, the signals often become criss-crossed because they intermix with unhealthy addictions to chemicals and fake foods, which confuses our brains and causes cravings.

See, our bodies are designed to basically eat fruits, veggies, animals, fish, nuts and other naturally occurring foods in our world. With the evolution of processing ingredients, creating “food” in laboratories and basically artificially flavoring all sorts of things, so it tastes AMAZING, we get accustomed to craving foods that not only taste good, but make use feel good too. Throw in how busy we are in society now, and the quick foods taste fabulous and arrive on our plates so easily!

As breastfeeding mamas, our bodies are trying to signal for more nutrients, but the signals get confused and twisted into cravings.

This makes dieting while breastfeeding very hard. We eat plenty of calories, but our bodies keep crying out for more, making it seem like we are insatiable. Really, we just have a higher nutrient demand, that can be helped with eating NUTRIENT-DENSE FOODS, and assisting our bodies with supplements like Milk Dust. Adding in extra nutrients are going to help with cravings, as well as offer lots of nutrients for baby too.

In my program, The Postpartum Cure, we focus on postpartum diet and nutrition through a meal plan specifically designed for weight loss while breastfeeding. Part of this program is to  use protein shakes to easily consume lots of nutrients, in a little amount of time, and basically you can whip it up one-handed. The rest of the meals focus on nutrient-dense that keep your milk supply up. It is all available in an app, so it is really easy to navigate and work through, especially the recipes portion!

When switching over to nutrient-dense foods, things can feel shaky, which isn’t fun when things are already on edge as a new mama. The first few days there is excitement, but soon after that, our initial endorphin rush plummets, and we give up before we can make any real, positive changes. I recently watched a podcast by Dr. Caroline Leaf, who is a brain neuroscientists and fully believes that your mind can change your brain. She mentions that science proves you can change your brain in 7 days. Just sticking to your new habits for 7 days can start making changes in your brain! This is actually fairly difficult, but just know that if you grab a breastfeeding diet plan, and stick to it for just 7 days, you are making big progress.

The other reason breastfeeding and dieting is so hard isn’t actually related to breastfeeding. It is because we are so tired.

Pure exhaustion can take away your mental power to withstand cravings, as well as cause additional cravings because your body is completely out of wack from no sleep. Basically, when you shorten your sleep, your body starts telling you it wants high-calorie, feel-good foods to help boost you out of the exhaustion. Food is a quick, short term fix. I know for me, coffee only goes so far, then I wander around in a zombie-like state shoving things in my mouth just to keep my eyes open long enough. I’ve been there three times, and it is so hard.  You can jump yourself out of this literally by jogging around your house or getting out for a walk. Exercise is super hard to do when you are this tired, but it REALLY, REALLY helps. Also, a nap really helps, but that isn’t always realistic…ever.

Milk Dust has a greens, energy boosting blend that supplies your body with a boost of B12, wheat grass and spinach. Basically a shot of nature’s energy boosters, which can help give you more energy overall throughout the day, without the caffeine and sugar crash later. It is a great way to help yourself stay energized, especially in the afternoon lull. For me it is 4pm when I seem to start crashing. My mind slowly deteriorates, and craves a good nap, but that’s just when the kids are waking up, grumpy and needy. It is a terrible combination, so having a healthy jolt of super foods can be better than another cup of coffee.

Another reason breastfeeding mothers can struggle with energy, and thus eat more, is lack of iron.

Many women are low in iron, or even anemic, and they don’t even realize it. I included B12 in Milk Dust to help with this, which can really improve energy levels.

“Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don’t have anemia, so it is important to treat a deficiency as soon as possible.” Source. 

Basically, if you have a deficiency, you can start feeling better. If you don’t, you still can benefit from a slight energy boost. B12 is needed for babies too! However, if a breastfeeding mother is deficient in vitamin B12, her infant may also become deficient.

Lifestyle adjustment, an increased need for nutrients, limited sleep and possible iron deficiencies can all contribute to why a healthy diet while breastfeeding seems impossible. It doesn’t have to be impossible, and it can be done if some steps are taken to push through the uncomfortable cravings, and supplements like Milk Dust are used to help your body receive the nutrients it needs to function optimally and thrive while breastfeeding.

Milk Dust is available for pre-order soon, so sign up to be on the VIP List, where you can pre-order at a massive discount!