The Best Nuts and Seeds for Lactation- from an IBCLC

In-depth Guide to Seed and Nuts in Lactation

Let me share my deep dive into seeds and nuts for milk production. After years of studying lactation nutrition, I’ve found these tiny powerhouses can make a remarkable difference in milk supply! Below you will find all the best information on how to incorporate into your diet nuts and seed for lactation.

For more information on other healthy natural foods to boost your supply, see this post.

Flaxseed: 

Flaxseeds contain lignans, which are natural compounds that actually mimic estrogen in our bodies! Here’s how to maximize their benefits:

Critical Flaxseed Tips:

• Always grind them fresh (whole seeds pass right through!)
• Store ground seeds in the fridge
• Use within 24 hours of grinding
• Start with 1 tablespoon daily

My “Golden Rules” for Flaxseed Use:

1. Morning boost: Add to oatmeal
2. Smoothie power: Blend with fruits
3. Yogurt topping: Sprinkle on top
4. Baking boost: Add to muffins

Pro Tip: I keep a dedicated coffee grinder just for flaxseeds. Trust me, you don’t want your morning coffee tasting like flax!

Almonds:

Here’s what makes almonds absolutely amazing for milk production:

• Packed with calcium (crucial for milk)
• Rich in healthy fats (helps hormone production)
• Contains protein (supports milk synthesis)
• High in magnesium (helps with fatigue)

Best Ways to Consume Almonds:

1. Raw almonds (15 per serving)
2. Homemade almond milk
3. Almond butter on toast
4. Chopped in overnight oats

My “Power-Packed Almond Milk” Recipe:

• 1 cup raw almonds (soaked overnight)
• 4 cups water
• 1 date for sweetness
• Pinch of sea salt
• Optional: vanilla bean Blend and strain – much better than store-bought!

Sesame Seeds: 

You know what’s fascinating? Sesame seeds have been used for milk production since ancient times! Here’s why they work:

• High in calcium (more than milk!)
• Contains galactagogues
• Rich in iron
• Packed with healthy fats

Best Forms of Sesame:

1. Tahini (sesame paste)
2. Ground seeds
3. Whole seeds (toasted)
4. Sesame oil

Quick Tahini Sauce Recipe:

• 2 tablespoons tahini
• Lemon juice
• Garlic (helps milk production too!)
• Salt to taste Perfect for drizzling on everything!

Smart Combinations for Maximum Benefits

Morning Power Mix:

• 1 tablespoon ground flax
• 1 tablespoon ground sesame
• 1 tablespoon chopped almonds Add to oatmeal or yogurt

Afternoon Energy Balls:

• Ground flax
• Almond butter
• Sesame seeds
• Honey
• Oats Roll into balls for easy snacking!

Storage Secrets I’ve Learned

Let me save you from my early mistakes:

1. Store nuts and seeds in the fridge
2. Use airtight containers
3. Label with purchase dates
4. Grind seeds fresh when possible

The Right Way to Introduce Seeds and Nuts

Here’s my tried-and-true method:

1. Start with one type
2. Use small amounts
3. Monitor for 48 hours
4. Gradually increase
5. Add new varieties one at a time

Common Mistakes to Avoid

Trust me, I’ve seen these happen often:

1. Storage Errors:

• Keeping too long at room temperature
• Using rancid nuts/seeds
• Not sealing properly
• Grinding too much at once

2. Consumption Mistakes:

• Starting with too much
• Not grinding seeds
• Eating only one type
• Poor timing of intake

3. Preparation Issues:

• Not soaking when needed
• Improper grinding
• Over-roasting
• Not checking freshness

My Emergency Supply Boost Mix

Keep this on hand:

• 2 tablespoons ground flax
• 2 tablespoons ground sesame
• 1/4 cup chopped almonds Mix with honey or add to smoothies

Timing Guidelines for Nuts and Seeds for Lactation

Through working with many moms, I’ve found this schedule works best:

Morning:

• Flaxseed with breakfast
• Almonds as mid-morning snack

Afternoon:

• Sesame seeds at lunch
• Mixed nuts/seeds for snack

Evening:

• Light seed/nut snack
• Avoid heavy amounts before bed

Special Considerations

Important things to remember:

1. Stay hydrated
2. Introduce slowly
3. Watch for allergies
4. Store properly
5. Choose organic when possible

Signs It’s Working

Look for these positive indicators:

• Increased pump output
• Fuller feeling breasts
• More frequent let-downs
• Satisfied baby

Quick Emergency Options

Keep these ready:

1. Pre-portioned nut/seed mixes
2. Nut butter packets
3. Ground seed portions
4. Emergency lactation balls
   • My favorite recipe: https://www.melskitchencafe.com/best-energy-bites-recipe/

Remember This!

The key to success with seeds and nuts isn’t just eating them – it’s about:

• Proper preparation
• Consistent consumption
• Smart combinations
• Fresh, quality sources

You know what I love most about these foods? They’re perfect for busy moms because they’re:

• Portable
• No prep needed
• Nutrient-dense
• Long-lasting

Final Practical Tips:

1. Keep portions at nursing stations
2. Carry emergency snack bags
3. Prep weekly seed/nut mixes
4. Stay consistent with intake

Remember, you’re doing great! These little powerhouses can make a big difference in your breastfeeding journey. Just take it one day at a time, and don’t forget to stay hydrated while enjoying your nuts and seeds!