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16 lactogenic foods to help boost your milk supply

In Features, Motherhood, Nourish, Pregnancy + Birth, Stories, Wellness by Nicole Fuge

If you’re struggling with a low milk supply, you’re not alone. Good news is there are some handy things you can try to go with the flow – they’re called lactogenic foods.

By Harper Steele

So, you’ve heard the buzz about lactogenic foods, also known as galactagogues, haven’t you? These are the fab foods and herbs that mums across generations and cultures swear by to boost that liquid gold—yep, I’m talking about breast milk.

Now, before you dash off to fill your trolley with all things lactogenic, keep in mind that everyone’s body marches to its own drum. What sends one mum’s milk supply through the roof might just leave another mum checking her watch. So, it’s super important to have a chat with your lactation consultant or healthcare provider before making any big changes to your diet or popping any new supplements.

And hey, don’t forget—the golden ticket to a booming milk supply often isn’t a secret ingredient. It’s more about the basics, like frequent breastfeeding or pumping, making sure your babe has a good latch, and generally taking tip-top care of yourself. So, yes, explore those lactogenic foods, but remember the fundamentals too.


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1. Oats

Oats are amazeballs. No wonder they are a common ingredient in lactation cookies.

2. Fenugreek

Fenugreek is one of the most popular herbs used for boosting milk supply. It is available in capsule form, teas, and other supplements.

3. Brewer’s Yeast

Brewer’s yeast is also often used in lactation cookies because it is rich in B-vitamins and believed to support milk supply.

4. Almonds

Almonds are rich in calcium and omega-3, so they are a fab nutritious snack for nursing mums.

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5. Fennel and Fennel Seeds

Fennel and fennel seeds can be eaten either as a vegetable or used as a seasoning.

6. Sesame Seeds

Sesame seeds – especially the black variety – are believed to be beneficial for breastfeeding mamas.

7. Garlic

Not only does garlic add flavour to your dishes, but some believe it can also help increase milk supply. It’s important to know that in large quantities, garlic can actually change the taste of breast milk, which some babies might not like.

8. Turmeric

Turmeric is traditionally used in some cultures to increase milk supply, but it should be consumed in moderation.

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9. Moringa

Known as a superfood, moringa is a plant packed with vitamins and minerals believed to boost milk production.

10. Carrots

Carrots are rich in beta-carotene, so they are not only a healthy snack, but they may also help with milk production.

11. Spinach and other dark leafy greens

These power-packed plants are rich in calcium, iron, and folate.

12. Barley

One of the grains that is believed to boost lactation, possibly because of its beta-glucan content. Barley water or soup can be beneficial.

13. Papaya (pawpaw)

Papaya is not only delicious, but it is traditionally used in some Asian cultures to improve milk production.

14. Cumin seeds

Cumin seeds have been traditionally used in some cultures to improve milk production and to provide relief from indigestion.

15. Chickpea

Chickpeas are rich in protein and a good source of B-vitamins.

16. Water and other hydrating fluids

While not a food, staying hydrated is crucial when breastfeeding, as milk production demands extra fluid intake.

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