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 milk supply.
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 production!
How? It contains three important substances:
Saponins: affects hormones related to breast milk production
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 production.
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 probiotic properties.
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 production.
Examples of leafy green vegetables include:
beet greens
dandelion greens
kale
parsley
spinach
watercress
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 dressing!
Need a little sweetness now! Try some Dates!
They are loaded with several nutrients, such as iron, fiber and antioxidants.
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 pump.
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.