Quick Answer
Some evidence suggests that eating peanuts may help increase breast milk supply for some women. Peanuts contain nutrients like protein, healthy fats, and galactagogues that may support lactation. However, more research is needed to confirm if peanuts conclusively increase milk supply. Eating a balanced diet with nutrient-dense foods like peanuts is recommended for breastfeeding mothers.
Do Peanuts Increase Milk Supply?
Peanuts contain several nutrients that may help promote breast milk production:
Protein
Peanuts are a good source of plant-based protein. Getting adequate protein is important for breastfeeding mothers to support milk production. Lack of protein may reduce prolactin levels, the hormone that controls breast milk synthesis.
One ounce (28g) of peanuts contains 7g of protein. The Recommended Dietary Allowance (RDA) for protein during lactation is 1.1g/kg of maternal body weight. For a 150 lb (68 kg) woman, that equates to about 75g of protein per day.
Healthy Fats
Peanuts contain mostly mono and polyunsaturated fats, which are considered heart-healthy. These fats provide calories and essential fatty acids needed for milk production.
The primary fatty acids in peanuts are oleic acid (48% of total fat), linoleic acid (26%), and palmitic acid (10%). Oleic acid and linoleic acid are omega-9 and omega-6 fats important for development.
Galactagogues
Peanuts also contain compounds called galactagogues that may assist milk production. Galactagogues are substances believed to help increase breast milk supply, although evidence is generally anecdotal.
The most researched galactagogue in peanuts is oxytocin. Animal studies show oxytocin injections increase milk ejection and output. More research is needed to confirm if oxytocin in peanuts improves milk production.
Other galactagogues in peanuts may include:
– Phytoestrogens: isoflavones like daidzein and genistein
– Amino acids: glutamine, leucine
– Vitamin E
– Magnesium
– Biotin
However, human studies are limited on their galactagogue effects.
Calories
Producing breast milk requires extra calories – around 500 additional calories per day. One ounce of peanuts provides 170 calories, so they can help meet increased calorie needs while breastfeeding.
Potential Benefits of Peanuts for Breastfeeding
Here are some potential benefits of eating peanuts during lactation:
Nutrient Profile
Peanuts are highly nutritious, providing protein, unsaturated fats, fiber, vitamins, minerals, and phytonutrients. This nutrient profile supports milk production and maternal health.
Convenient Snack
Peanuts make an easy, portable snack – keeping hunger at bay helps maintain milk supply. Peanut butter on whole grain toast is also a nutritious option.
Plant-Based Protein
Peanuts offer plant-based protein, beneficial for vegan/vegetarian mothers. Combine peanuts with grains like rice or quinoa to make a complete protein.
Healthy Fats
The unsaturated fats in peanuts provide calories and fatty acids essential for milk fat content. Peanuts may increase levels of oleic and linoleic acids in breastmilk.
May Increase Prolactin
Compounds like oxytocin in peanuts may help stimulate prolactin. More human studies are needed to determine effects on prolactin and milk production.
| Nutrient | Amount Per 1 Ounce Peanuts |
|---|---|
| Calories | 170 |
| Protein | 7g |
| Total Fat | 15g |
| Carbs | 6g |
| Fiber | 3g |
| Magnesium | 50mg (13% DV) |
| Phosphorus | 115mg (12% DV) |
| Manganese | 0.6mg (26% DV) |
Are Peanuts Safe While Breastfeeding?
Peanuts are considered safe to eat while breastfeeding for most women. Some important considerations include:
Allergies
If you or your baby have a peanut allergy, avoid peanuts completely. Introduce peanut-containing foods carefully after checking with your pediatrician.
Aflatoxins
Improperly stored peanuts can accumulate toxic mold called aflatoxin. High levels may contaminate breastmilk. Buy fresh peanuts from reputable sources and avoid moldy nuts.
Choking Risk
Whole peanuts should not be given to infants under 4 years old due to choking hazard. Only feed smooth peanut butter thinned with water or milk.
Phytic Acid
Peanuts contain phytic acid that may inhibit mineral absorption in very high amounts. This is unlikely a concern for most breastfeeding women eating a varied diet.
Avoid Raw Peanuts
Only consume peanuts that are thoroughly cooked or roasted to reduce contamination risk. Raw peanuts may contain harmful bacteria.
How Much Peanut Intake is Recommended?
There are no specific recommendations for peanut or nut intake while breastfeeding. Include 1-2 servings of nuts daily as part of a varied diet:
– 1 serving = 1 ounce nuts (1/4 cup peanuts)
– Limit portion to avoid excess weight gain
– Choose unsalted or lightly salted nuts
– Avoid nuts with added oils, sugars, or chocolate
Best Ways to Eat Peanuts While Breastfeeding
Here are some nutritious ways to enjoy peanuts during lactation:
– Sprinkle roasted peanuts on salads or yogurt
– Spread peanut butter on apple slices or whole grain toast
– Add chopped peanuts to oatmeal or smoothies
– Make homemade granola with peanuts, oats, seeds, and dried fruit
– Use peanut flour in pancakes, muffins, or shakes
– Roast shelled peanuts with spices as a snack
– Add peanut sauce to chicken, tofu, or vegetables
– Use peanut oil for cooking instead of butter
Other Galactagogue Foods and Herbs
In addition to peanuts, other foods/herbs believed to help increase milk supply include:
Oats
Contain saponins, fiber, iron, and phytoestrogens thought to assist lactation. Eat oatmeal, granola bars, or baked goods made with oat flour.
Fenugreek
Herb used for centuries to promote milk flow. Human studies show mixed results. Use fenugreek tea, capsules, or seasoning.
Brewer’s Yeast
Source of protein, B-vitamins, iron, and magnesium. Add to smoothies or sprinkle on popcorn. May cause gassiness.
Fennel
Rich in phytoestrogens. Used as tea, seeds, or essential oil. Avoid fennel if taking medications metabolized by CYP3A4.
Garlic
Stimulates lactation hormones in animals. Eat garlic in foods or take as a supplement. Can cause heartburn.
Nuts/Seeds
Provide protein, fats, and nutrients like magnesium, zinc, selenium to support lactation. Almonds, walnuts, flaxseeds are options.
Leafy Greens
Packed with iron, calcium, vitamins K, A, and C. Help production of prolactin. Eat spinach, kale, collard greens.
Other Tips to Increase Milk Supply
Along with a nutritious diet, some other tips to boost breastmilk production include:
– Drink plenty of fluids – aim for around 13 cups (3 liters) daily
– Nurse on demand to stimulate prolactin
– Pump after feeding to fully empty breasts
– Massage breasts during feeding or pumping
– Get enough rest and manage stress levels
– Take galactagogue supplements under medical guidance
– Wear a supportive nursing bra that is not too tight
Consult a lactation consultant if experiencing persistent low supply issues. Certain medications or health conditions can affect milk production as well.
The Bottom Line
Peanuts provide protein, healthy fats, and nutrients that may support breast milk production. However, current evidence that peanuts increase milk supply is limited. Eating peanuts as part of a balanced diet is encouraged for lactating mothers in normal amounts unless allergies are present. Introduce peanut-containing foods to infants only after assessing allergy risk and under medical supervision. Focus on maintaining adequate nutrition and hydration from diverse food sources to help optimize breastfeeding. See a doctor or lactation consultant if experiencing ongoing problems with milk supply.