Grains for Breast Milk
If you’re a breastfeeding mom you’ve probably heard that oatmeal will help increase your supply. Good news if you’re tired of oatmeal: there are plenty of other lactogenic grains and legumes you can rotate into your diet. If you’ve been eating oatmeal and seeing no difference in your milk supply I bet you haven’t been soaking it.
Why soak your grains? Grains, legumes, nuts and even seeds contain phytic acid and enzymes inhibitors both of which make their digestion difficult. Phytic acid attaches to the minerals (calcium, magnesium, copper, iron and zinc) in the intestine and prevents them from getting absorbed through the intestinal wall and into the bloodstream. Enzyme inhibitors block the digestive process and prevent the enzymes from doing their work in the intestine.
Soaking your grains will help deactivate enzyme inhibitors and break down phytic acid making them more digestible. Optimally you should soak your grains and legumes overnight but even a few hours is better than nothing. Not only will it help increase your milk supply but since they become more digestible it might even reduce colic in your favorite little person.
Some grains and legumes to try include: millet, barley, rice, chickpeas, peas, green beans, lentils, lima beans, quinoa and amaranth. Here are some ideas of how to include some in your diet:
- Millet mash is a great mashed potato substitute
- Carrot quinoa pilaf
- Use quinoa in place of oatmeal for breakfast
- Roast chickpeas to make a crunchy snack
- Add soaked oatmeal to a smoothie
- Cook up a plate of rice and beans
Any other ideas on how to enjoys these yummy foods? Share your secrets and recipes!