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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


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!



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


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.


*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


  • 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