Certain foods are believed to promote milk production and are often referred to as galactagogues. While scientific research on their effectiveness is limited, many breastfeeding mothers in various cultures have included these foods in their diets for centuries to support breastfeeding.
Here are some popular galactagogues:
- Whole grains, particularly oats and barley.
- Protein-rich foods like fish, chicken, meat, or tofu.
- Legumes or beans, such as chickpeas and lentils.
- Leafy green vegetables like kale, spinach, and arugula.
- Fennel or fennel seeds.
- Nuts.
- Garlic.
- Ginger.
- Fenugreek seeds.
- Sesame seeds.
- Flaxseeds.
- Brewer’s yeast.
- Blackstrap molasses.
While these foods are nutritious and can be incorporated into a balanced diet, it’s important to note that scientific evidence supporting their specific breast milk-enhancing properties is limited. Nevertheless, including these foods in your meals can provide a range of health benefits.
Here are some healthy recipe ideas that combine these galactagogue foods:
- Oatmeal with ground flaxseeds, almonds, and berries.
- Vegetable, bean, and barley soup.
- Stir-fry with tofu or chicken, leafy green vegetables, garlic, ginger, and fenugreek seeds.
- Lactation cookies made from oats, brewer’s yeast, flaxseeds, and molasses.
Apart from galactagogue foods, it’s crucial to maintain a generally healthy diet to support milk supply. Ensure you consume a variety of foods from the following categories throughout the week:
- Fruits.
- Vegetables.
- Whole grains (such as oats, brown rice, quinoa, and barley).
- Proteins (including eggs, Greek yogurt, tofu, chicken, and low-mercury fish like salmon and lean beef).
- Healthy fats (found in nuts, seeds, olive oil, and avocados).
A well-rounded diet not only supports milk production but also promotes overall well-being, providing you with energy to care for your baby.