Increase Your Milk Supply with Galactagogues


What is a galactagogue?

A galactagogue is a food, herb or drug that can increase the production of breast milk. For nursing moms, you get that this is a big deal. Struggling with low milk supply can be super stressful. We get how important it is to nourish that little bundle of love and we are here to help with our top 5 recommended galactagogues. If you feel your milk supply is slowing down, these foods may help keep your production at its peak.* 

*NOTE: The research surrounding galactagogues is minimal. The first step you should take when dealing with low milk supply is to work with a lactation consultant. These foods can be great dietary additions, but should not be utilized as the sole solution to improve production.


1. OATS:

A daily bowl of oatmeal or, better yet, our PB&J Overnight Oats, may help keep your milk supply from dipping. We also recommend trying our Strawberry Rhubarb Breakfast Bake and Sunflower Honey Beauty Bars, both packed with milk-boosting oats!


2. Hops:

Yes, you heard correctly. Hops, as in the kind you find in beer, have long been touted for their galactagogue effect. In accordance with the American Academy of Pediatrics, we don't recommend you drink alcohol within two hours of breastfeeding, but if you are having an adult beverage outside of this time-frame, you might consider choosing a hop-filled beer to give you a breast milk boost.


3. Fenugreek: 

For fenugreek seed, there is a tidbit of research suggesting that it can boost milk supply, at very high doses. Keep in mind that fenugreek is not safe during pregnancy so wait to include this in your diet until after the birth of your little one. You can experiment with fenugreek in our Blueberry Lactation Cookies.


4. Fennel:

This is not a food that many people are familiar with using in their kitchen. Take this as a great excuse to get creative with a new food! We love this Fennel Salad with Walnuts and Avocado by Love and Lemons, not only for the fennel, but also for the healthy fat content.


5. Healthy fats:

Maintaining a healthy milk supply relies largely on eating enough. While breastfeeding, having adequate fat in the diet is super important. Be liberal with your olive oil, avocado and nut butter consumption ;) You can also add in snacks with healthy fats such as our Matcha Energy Balls or Pumpkin Spice Energy Balls.


Want more personalized support while breastfeeding? We would love to work with you! Come see us in our clinic or work with us via our virtual tele-health clinic.

You were made for this!