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These Healthy Lactation Bites are filled with nourishing ingredients that may be linked with an increased milk supply to help nursing mothers. For everyone else, they are delicious and subtly sweet snack bites!

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Healthy Lactation Bites #lowfodmap #lactation #tararochfordnutrition

This recipe is written as part of an ongoing partnership with Now Foods.

I’ve seen “lactation cookie” recipes floating around the internet for years, and I’ve made some of these recipes for friends when they have babies. While many of these recipes are delicious, they are definitely cookies. Recently, I’ve had a few friends ask me to make a lower sugar option that will help boost milk supply so I dug into a bit of research and started testing things out in the kitchen. These Healthy Lactation Bites are a delicious and lower sugar option for all of my nursing moms out there.

Healthy Lactation Bites #lowfodmap #lactation #tararochfordnutrition

Healthy Lactation Bites #lowfodmap #lactation #tararochfordnutrition

Tips for Increasing Milk Supply

  • I have not breastfed my baby yet, so these tips don’t come from experience but they do come from research and using the advice I have received from my doulas. 
  • Work with an International Board Certified Lactation Consultant (IBCLC)
  • Breast feed frequently, around 8-12 times a day (all babies and moms are different with the amount they need to feed to make sure baby is getting what they need and mom’s supply is adequate, but feeding frequently boosts milk supply).
  • Pumping between feedings may help. 
  • Feed baby from both sides.
  • Some foods contain galactagogues, which may promote lactation. More research (you can read a little research here) is needed in this area, but if you want to incorporate some of these foods here is a list:
    • Whole oats
    • Wheat germ
    • Brewer’s yeast
    • Flaxseed meal

These lactation bites incorporate whole oats, brewer’s yeast and flaxseed meal!

Healthy Lactation Bites #lowfodmap #lactation #tararochfordnutrition

Healthy Lactation Bites Tips

  • These bites come together so easily! You just need one bowl (no food processor, mixer, or blender required).
  • Healthy Lactation Bites are naturally gluten free, dairy free and low FODMAP.
  • Each bite only contains about 3 grams of sugar.
  • You can store these in the fridge for about a week or the freezer for up to 3 months. Make sure to store in an air tight container.
  • I used Now Foods brand:
    • Oats
    • Pecans
    • Unsweetened Shredded Coconut
    • Maple Syrup
    • Flaxseed meal

Healthy Lactation Bites #lowfodmap #lactation #tararochfordnutrition

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Healthy Lactation Bites #lowfodmap #lactation #tararochfordnutrition

Healthy Lactation Bites


  • Author: Tara Deal Rochford
  • Prep Time: 40 minutes
  • Total Time: 40 minutes
  • Yield: 24 bites 1x

Description

These Healthy Lactation Bites are filled with nourishing ingredients that may be linked with an increased milk supply to help nursing mothers. For everyone else, they are delicious and subtly sweet snack bites!


Scale

Ingredients

1 cup dry oatmeal

1/2 cup unsweetened coconut flakes*

¼ cup brewer’s yeast

¼ cup flaxseed meal**

½ cup natural peanut butter or your favorite nut or seed butter

¼  cup finely chopped pecans or walnuts

⅓ cup maple syrup

1 teaspoon vanilla extract

1 tablespoon water


Instructions

In a medium bowl, combine all ingredients (I mixed with my hands).

Allow to chill in the refrigerator for 30 minutes to an hour.

Once chilled, roll into small balls (or any size you want). I rolled them into about 24 balls.

Store in the fridge for about a week or the freezer for up to 3 months in an air tight container.


Notes

*30g or 1/2 cup is considered low FODMAP according to the Monash University app.

**15g, 1 tbsp is low FODMAP according to the Monash University app.

This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University app.

  • Category: snack
  • Method: no bake
  • Cuisine: american

Nutrition

  • Serving Size: 1 bite
  • Calories: 91.9
  • Sugar: 3.1 g
  • Sodium: 24.7 mg
  • Fat: 5.3 g
  • Carbohydrates: 8.4 g
  • Fiber: 1.9 g
  • Protein: 3.5 g

Keywords: lactation, low fodmap, snack bites, bites, balls, gluten free

Healthy Lactation Bites #lowfodmap #lactation #tararochfordnutrition

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