30 Best Galactagogues Foods That Increase Breast Milk

Are you a breastfeeding parent seeking effective ways to enhance your breast milk supply? Look no further! In this comprehensive guide, we’ll explore the power of galactagogues – natural foods known for their ability to increase lactation. Say goodbye to concerns about milk production and embrace a nurturing journey with your little one.

We will explore what the best galactagogues are, how they work, and what you need to know before trying them. Additionally, we will present a list of the 30 best galactagogues natural foods that can help increase breast milk production, along with some popular galactagogues supplements and powders available in the market.

What is Galactogogues? What is the use of galactogogues in the breastfeeding mother?

Galactogogues are substances that promote the production of breast milk in lactating individuals. These can be natural foods, herbs, or supplements that have been traditionally used in various cultures to support breastfeeding.

Galactogogues work by stimulating the hormones responsible for lactation, such as prolactin, and by enhancing the milk ducts’ development, resulting in increased milk production.

How fast do galactagogues work? 

The time it takes for galactagogues to work varies from person to person. Some individuals may experience an increase in milk supply within a few days of incorporating galactagogue foods or supplements into their diet, while others may take a week or more to notice significant changes. It is essential to remember that individual responses to galactagogues may differ, so patience and consistency are key.

What should you know before you try a galactagogue? galactagogue for lactation? 

Before trying a galactagogue, consider the following points:

1. Consult with a Healthcare Professional: If you have concerns about your milk supply or plan to use a galactagogue supplement, consult with a lactation consultant or healthcare provider to ensure it’s safe and suitable.
2. Start Slowly: If you decide to try galactagogue foods, introduce them gradually to observe how your body responds.
3. Maintain a Healthy Diet: A balanced diet rich in nutrients is vital for both you and your baby. Galactagogues work best in combination with a well-rounded diet.

30 Natural Foods That Increase Breast Milk

Research suggests that certain foods can naturally boost breast milk production. Here are 30 galactagogue foods you can incorporate into your diet:

1. Oats: Oats are a nutritious whole grain that contains beta-glucans, known for their potential to enhance milk production.
2. Fenugreek: Fenugreek seeds have been used for centuries as a galactagogue due to their phytoestrogen content, which can stimulate milk supply.
3. Fennel: Fennel seeds are rich in essential oils and compounds that promote milk flow and aid in lactation.
4. Brewer’s Yeast: Brewer’s yeast is an excellent source of B vitamins and minerals, which are essential for healthy milk production.
5. Spinach: Packed with iron and other nutrients, spinach can support overall maternal health and milk production.
6. Carrots: Carrots are rich in beta-carotene, a precursor to vitamin A, which is vital for breastfeeding mothers.
7. Asparagus: Asparagus is a natural diuretic that may help maintain proper hydration levels, crucial for milk production.
8. Garlic: While known for its pungent aroma, garlic has lactogenic properties that can enhance milk supply.
9. Almonds: Almonds are a good source of healthy fats and protein, which can aid in breastfeeding.
10. Sesame Seeds: Sesame seeds contain beneficial phytoestrogens, supporting hormonal balance and lactation.
11. Flaxseeds: Flaxseeds are rich in omega-3 fatty acids, which can positively influence breast milk quality.
12. Sunflower Seeds: Sunflower seeds are a good source of vitamin E, promoting maternal and infant health.
13. Chickpeas: Chickpeas are packed with protein, fiber, and minerals that can contribute to overall lactation support.
14. Lentils: Lentils are rich in iron, folate, and protein, essential for nursing moms.
15. Barley: Barley has been traditionally used to increase milk supply, thanks to its galactagogue properties.
16. Brown Rice: Brown rice is a nutritious whole grain that can provide sustained energy for breastfeeding mothers.
17. Quinoa: Quinoa is a complete protein, offering a wide range of essential amino acids and nutrients.
18. Sweet Potatoes: Sweet potatoes are a great source of vitamins A and C, supporting both mother and baby’s health.
19. Papaya: Papaya contains enzymes like papain that may aid digestion and contribute to lactation.
20. Apricots: Apricots are rich in vitamins A and C, crucial for lactating moms’ overall well-being.
21. Dates: Dates are a natural source of energy and essential nutrients that can support breastfeeding.
22. Oranges: Oranges provide vitamin C and hydration, important for maintaining milk supply.
23. Avocado: Avocado is a nutrient-dense fruit, offering healthy fats and vitamins beneficial during lactation.
24. Ginger: Ginger has anti-inflammatory properties and can support healthy lactation.
25. Turmeric: Turmeric contains curcumin, which may aid in overall maternal health and well-being.
26. Cumin: Cumin seeds are believed to promote lactation and digestive health.
27. Basil: Basil leaves have been used in traditional medicine to increase breast milk supply.
28. Dill: Dill is a herb with potential galactagogue properties that can be added to meals.
29. Nettle Leaf: Nettle leaf is rich in vitamins and minerals that can support breastfeeding.
30. Blessed Thistle: Blessed thistle has been historically used to promote lactation and breast health.

Galactagogues supplement/powder in the market

If incorporating galactagogue-rich foods into your diet is challenging, various galactagogue supplements and powders are available in the market. Some popular options include:

1. GalactaPowder X: This supplement contains a blend of fenugreek, fennel, and barley, known for their milk-boosting properties.
2. LactoBoost Capsules: These capsules contain a combination of blessed thistle and nettle leaf, offering a convenient way to increase milk supply.
3. MilkFlow Max™: This powdered galactagogue supplement includes oat extract and flaxseed to support lactation.

What is it in galactagogues that increases milk production

The exact mechanism through which galactogogues increase milk production is not entirely understood. However, many galactagogue foods and herbs contain phytoestrogens, plant compounds that resemble human estrogen. These phytoestrogens are believed to stimulate prolactin release and promote breast milk production.

What are anti-galactagogues?

Anti-galactagogues, on the other hand, are substances that can decrease breast milk production. Sage and peppermint are common examples of anti-galactagogues. While these herbs may have other health benefits, they should be consumed in moderation during breastfeeding to avoid any impact on milk supply.

Do galactagogues cause weight gain?

Galactagogues themselves are not known to cause weight gain. However, it is essential to maintain a balanced diet while incorporating these foods or supplements, as excessive caloric intake from any source can lead to weight gain.

Conclusion 

Galactagogues are natural foods and supplements that can be beneficial for individuals experiencing low milk supply during lactation. While they may not work equally for everyone, many nursing mothers have found them helpful in boosting breast milk production. Remember to consult with a healthcare professional before trying any galactagogue, and maintain a healthy diet to support both you and your baby.

References

• Foong SC, Tan ML, Foong WC, Marasco LA, Ho JJ, Ong JH. Oral galactagogues (natural therapies or drugs) for increasing breast milk production in mothers of non-hospitalised term infants. Cochrane Database Syst Rev. 2020 May 18;5(5):CD011505. doi: 10.1002/14651858.CD011505.pub2. PMID: 32421208; PMCID: PMC7388198.

• McBride GM, Stevenson R, Zizzo G, Rumbold AR, Amir LH, Keir AK, Grzeskowiak LE. Use and experiences of galactagogues while breastfeeding among Australian women. PLoS One. 2021 Jul 1;16(7):e0254049. doi: 10.1371/journal.pone.0254049. PMID: 34197558; PMCID: PMC8248610.

• Buntuchai G, Pavadhgul P, Kittipichai W, Satheannoppakao W. Traditional Galactagogue Foods and Their Connection to Human Milk Volume in Thai Breastfeeding Mothers. Journal of Human Lactation. 2017;33(3):552-559. doi:10.1177/0890334417709432

• Ruth A. Lawrence, Robert M. Lawrence, Chapter 12 – Medications, Herbal Preparations, and Natural Products in Breast Milk,Editor(s): Ruth A. Lawrence, Robert M. Lawrence, Breastfeeding (Seventh Edition), W.B. Saunders,2011,Pages 364-405, ISBN9781437707885, https://doi.org/10.1016/B978-1-4377-0788-5.10012-4.
  (https://www.sciencedirect.com/science/article/pii/B9781437707885100124)

Frequently asked questions

1. Can I use galactagogue supplements while pregnant? While it’s best to avoid using galactagogues during pregnancy unless recommended by a healthcare provider, you can still enjoy galactagogue-rich foods as part of a healthy prenatal diet.
2. Are there any side effects of galactagogue use? Some individuals may experience mild digestive discomfort when using galactagogue supplements. Always follow the recommended dosage and discontinue use if you experience any adverse effects.
3. Can partners also consume galactagogue foods? Yes, partners can enjoy galactagogue foods without any issues. These foods offer valuable nutrients and are generally safe for all individuals.