Galactagogues are substances that can help increase milk production in breastfeeding mothers. They can be foods, herbs, or medications that are thought to stimulate milk production by increasing prolactin levels, the hormone responsible for milk production. Examples of galactagogues include fenugreek, blessed thistle, fennel, oatmeal, and prescription medications such as domperidone and metoclopramide. However, it is essential to note that the effectiveness of galactagogues varies and they should only be used under the guidance of a healthcare professional. Additionally, it is essential to address any underlying issues that may be affecting milk production, such as a poor latch or infrequent nursing, before turning to galactagogues.
Women eat different foods from different cultures to increase their milk production. Whatever works in your culture, hey! Keep eating it! While frequent nursing and proper latch are key factors in maintaining milk supply, diet can also play a significant role. Consuming various nutrient-dense foods can help support milk production and ensure both mother and baby get the necessary nutrients for optimal health. In this article, we will explore some of the top foods that are known to increase breast milk supply and provide tips for incorporating them into your diet.
1. Fennel
Fennel is a green and white herb, with feathery leaves and yellow flowers, known to increase milk supply. It contains some galactogen properties that help in milk secretion. It can be enjoyed raw, roasted, or sautéed, and can be incorporated into salads, soups, and stews.
2. Sweet Potatoes
Sweet potatoes are a nutritious food that are rich in vitamins A and C, fiber, and potassium. Some cultures have traditionally used sweet potatoes as a galactagogue or a food that can help stimulate milk production.
3. Oat Meal
Oats are a great source of iron and fiber and are known to increase milk supply. Incorporate oats into your diet by enjoying a bowl of oatmeal for breakfast or adding oats to smoothies and baked goods.
4. Brewer’s Yeast
Brewer’s yeast is a type of yeast that is used to make beer, but it is also a popular supplement for breastfeeding mothers. It is believed to increase milk production and is rich in B vitamins and protein. Brewer’s yeast can be added to smoothies, baked goods, and oatmeal.
5. Sesame Seeds
One study in breastfeeding mothers found that consuming sesame seeds daily for 21 days significantly increased milk volume and fat content compared to a control group. However, more research is needed to understand the relationship between sesame seeds and milk production fully. Sesame seeds are a nutritious food that are rich in calcium, magnesium, and other minerals that are important for overall health and wellness.
6. Cumin Seeds
Cumin seeds have long been used in traditional medicine to promote milk production in breastfeeding mothers. While there is limited scientific evidence to support this claim, some studies suggest that cumin may have a galactagogue effect, which can help stimulate milk production. Cumin seeds are also a nutritious spice rich in antioxidants and anti-inflammatory properties. It is a safe and healthy food to include in your diet, whether or not you are breastfeeding.
7. Dark Green Vegetables
Dark green vegetables such as spinach, kale and broccoli are high in vitamins and minerals, including iron, calcium, and folate. These nutrients are important for both the mother and the baby’s health, and can support overall well-being. They contain phytoestrogens that is believed to have a positive effect on breast milk production.
8. Whole Grains
Whole grains, such as oats, barley, and brown rice, can provide important health benefits for breastfeeding mothers. They are a good source of complex carbohydrates, which provide sustained energy throughout the day. They are also rich in fiber, vitamins, and minerals, including iron and zinc.
9. Almonds
Almonds are a good source of protein, healthy fats, and fiber. They also contain important nutrients such as vitamin E, magnesium, and calcium. These nutrients are important for both the mother and the baby’s health, and can support overall well-being.
Drinks that Increase Milk Supply
1. Water
People always look for food to eat to increase their breast milk and forget about water. Water is essential in helping in milk production. A lactating mother needs more than 2 liters of water every day. Drink the water in intervals.
2. Lactation Teas
Lactation teas are herbal teas that are specifically marketed to increase breast milk production in breastfeeding mothers. Many lactation teas contain ingredients such as fenugreek, fennel, and milk thistle, traditionally used to promote lactation. These herbs are thought to work by stimulating the production of prolactin, the hormone responsible for milk production.
3. Cocoa
Cocoa contains compounds that can have health benefits for breastfeeding mothers. It contains theobromine, which is a natural stimulant that can help boost energy levels.
Wrap Up
The listed foods are some foods that increase breast milk; depending on different cultures, there are a lot more. It’s important to remember that maintaining a healthy milk supply depends on various factors, including frequent nursing or pumping, staying hydrated, and getting enough rest and nutrition. Talking to a healthcare provider or a lactation consultant can provide guidance and support if you have concerns about low milk supply.