Did you know that 10-15% of women experience low milk
supply at some point?
Let’s talk a little about how nutrition can help
increase your breast milk!
Galactagogue can be a food or medicine that increases your breast
It does this by increasing prolactin production. This is a hormone that
helps in milk production and increases breast size.
False. Water is not a galactagogue!
Drinking a crazy amount of water is not going to increase your milk supply.
Not having adequate water intake, however, can lead to decreased milk
supply. So, avoid dehydration! Remember breast milk contains more than 80%
of water so your body needs more water than it did before pregnancy. Drink
an 8-ounce glass of water every time you nurse!
Fenugreek and Fennel seeds BOTH can help increase your milk
supply due to plant phytoestrogens.
Fenugreek is one of the most popular herbs used
worldwide to help increase milk supply. It has a little bitter taste to
some. This is usually in the form of tea, capsule, or supplement.
Fennel is a galactagogue that helps produce prolactin.
You can season your food with fennel seeds which are commonly used in
curries, eat them lightly toasted (tastes a bit like licorice) or use the
fennel vegetable in cooking or salads. You can also enjoy it as a tea.
False! Not only does oats contain tons of micronutrients
which help you increase your energy and elevate your
mood it also can help stimulate breast milk
How? It contains three important substances:
Saponins: affects hormones related to breast
Plant estrogens: stimulation of the milk
glands and greater production of breast milk
Beta-glucan: a type of fiber that's thought to
raise the levels of prolactin
You may have heard of having a glass of Guinness beer to improve your milk
That’s due to the brewer's yeast (and barley- another
rich source of beta-glucans)!
The vitamins and minerals it contains also help increase a mother's energy
levels, helping to keep the baby blues at bay and also has
Brewer's yeast is available as a supplement or it can be used as an
additive to baked goods, breads, pancakes and the like….or just have a
glass of NON-alcoholic beer!
True! Leafy greens are rich in phytoestrogens.
Phytoestrogens decrease estrogen levels in the body and encourage milk
Examples of leafy green vegetables include:
Garlic does more than just keep the vampires away!
It can help increase the milk supply for moms. Babies who like the taste of
garlic in the breast milk may latch on and nurse really well therefore
stimulating more milk production!
So add a couple of cloves to your cooking or mince them for your salad
Need a little sweetness now! Try some Dates!
They are loaded with several nutrients, such as iron, fiber and
Dates also help to produce prolactin that causes milk production. In Middle
East Culture, dates are given to the mother after delivery to enhance milk
production and to provide energy to the mother.
There are many herbs, spices and foods that may help you increase your milk
supply! These are just a few.
While there is not enough scientific evidence that these do increase milk
production or that one is more helpful than the other...herbs, spices and
foods have been used for centuries in many cultures around the world to
help promote milk production.
Remember to avoid large amounts of these to avoid side effects and talk to
your healthcare provider or a lactation counselor if you are taking
medications or have health issues to discuss interactions.
Having low milk supply can be challenging. The best way to
increase your milk supply is to use galactagogue herbs, spices and food
while you increase the number of times you nurse or
You will soon be on your way to a plentiful supply!
Reach out to our licensed lactation specialists for a consultation or text
any general questions to MaternalWell text support.