10 surprising foods that support your milk supply

To put it plainly, breastfeeding is tough—there’s a steep learning curve, it can be painful until you figure it all out, it’s exhausting, and most worrisome, you might be stressing about your milk supply. You might have heard of galactagogues, which are foods, herbs or even certain medications that boost breast milk production to increase milk supply, as they have a long and storied history of use. But do galactagogues really work, and do most breastfeeding parents need to use them?

Do galactagogues work?

While clinical evidence on the benefits of galactagogues is limited, there is some anecdotal evidence that certain foods and herbs can boost your milk supply. At best, they’ll help increase your output, but at worst, they’re simply nutrient-dense foods that can support a healthy diet. If you’re really worried about your milk supply and your baby’s growth, reach out to a certified lactation counselor who can assess your breastfeeding journey and offer advice.

Do I need to use galactagogues?

In general, most breastfeeding parents will not need to use galactagogues—though they can be helpful to increase your pumping output, if you’ve noticed a dip in supply, which sometimes happens after returning to work. Mothers diagnosed with low milk supply by a certified lactation consultant may find galactagogues helpful in combination with increased nursing and pumping to increase supply, notes KellyMom.

Additionally, if you opt to take a supplemental form of a galactagogue, check in with your healthcare provider first to ensure it’s both safe for baby and doesn’t interact with any medications you may already be taking. Your safest bet may be adding galactagogue foods to your diet.

Related: AAP recommends extended breastfeeding for at least 2 years. Here’s how to make that happen

10 foods to boost your milk supply

Here are 10 galactagogue foods that may help breastfeeding parents boost their milk supply.

1. Oats

Oats are full of saponins which impact the milk-making hormones produced in the pituitary gland.¹Yang J, Wang P, Wu W, Zhao Y, Idehen E, Sang S. Steroidal Saponins in Oat Bran. J Agric Food Chem. 2016;64(7):1549-56. doi:10.1021/acs.jafc.5b06071 Enjoy a bowl for breakfast and top with crushed walnuts and dried apricots for added nutrients… and deliciousness.

Related: 6 ways breast milk is basically magic, science says

2. Moringa

Moringa (moringa oleifera), also known as malunggay, has been used for centuries in Asian cultures, particularly in the Philippines, as a food and source of vitamins. Rich in iron and vitamin C, moringa leaves can be eaten as part of a traditional soup or a cooked vegetable. In several small studies, moringa has been shown to have a galactagogue effect.²Drugs and Lactation Database (LactMed®) [Internet]. Bethesda (MD): National Institute of Child Health and Human Development; 2006-. Moringa. [Updated 2023 Feb 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501899/

3. Garlic

It’s been said anecdotally that babies enjoy the taste of garlic in breastmilk—and so they nurse more when mom eats garlic. By nursing more, milk production is also increased. So go ahead and add just a couple extra garlic cloves to a favorite dish, no matter what the recipe says.

Related: Boost your milk supply naturally with these 8 helpful tips

4. Dandelion

A bitter green, dandelion leaves and roots are used in Chinese and Native American cultures for postpartum recovery and to boost milk supply. The leaves and root can be sautéed or eaten raw too. Also, if you enjoy teas, dandelion tea offers an easy way to consume it.

5. Fennel

Fennel can be consumed in seed form or as a sautéed vegetable. You can mix it into brown rice or pasta for an easy meal. The phytoestrogens in fennel are believed to promote breast tissue health and lactation, and are the likely the reason why it enhances milk production.

5. Asparagus

Rich in fiber, folic acid vitamin A, C and K, asparagus is a great vegetable for nursing moms, and also great for boosting supply due to the phytoestrogens and tryptophan in it.³Islam J, Shirakawa H, Nguyen TK, Aso H, Komai M. Simultaneous analysis of serotonin, tryptophan and tryptamine levels in common fresh fruits and vegetables in Japan using fluorescence HPLC. Food bioscience. 2016 Mar 1;13:56-9. Tryptophan is an important amino acid which may stimulate prolactin, which is the milk-making hormone in the breastmilk equation.

6. Brown rice

Like oatmeal, brown rice is another whole grain that is worth incorporating when it comes to lactation. Brown rice is a complex carbohydrate, which gives you slow-burning energy needed for breastfeeding.

Complex carbs may contribute to increased melatonin levels in the brain. And we know that sleep, even when not long in duration for a new mom, contributes to increased prolactin levels.

7. Papaya

Papayas have been commonly used in Asia as a galactagogue.⁴Drugs and Lactation Database (LactMed®) [Internet]. Bethesda (MD): National Institute of Child Health and Human Development; 2006-. Papaya. [Updated 2021 Feb 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501881/ Traditionally, it is made into a soup using green (not ripe) papayas. It is thought that the enzymes and phytochemicals in papaya may support healthy breast tissue as well as improve lactation.

Papaya has also been used as a natural sedative. The sedating quality may help you relax, and at the same time help with the milk flow process. So in short, a winner to add to your day!

8. Hummus

Legumes such as chickpeas, lentils, and lima beans are often looked to as lactogenic foods. Hummus, which is made from chickpeas, tahini, garlic, lemon juice, and olive oil, is a perfect and delicious snack for breastfeeding moms.

9. Apricots

Apricots (especially dried apricots) contain phytoestrogens which help to balance the hormones involved in lactation. Apricots are high in fiber, vitamin A, C, potassium and calcium.

Calcium-rich dried fruits like figs, apricots, and dates are thought to help with milk production. Apricots, like some other lactogenic foods on this list, also contain tryptophan, which naturally boost prolactin levels.

10. Barley water

Barley is also another lactogenic food. You can make barley water at home to potentially support milk supply and to keep you hydrated.⁵Drugs and Lactation Database (LactMed®) [Internet]. Bethesda (MD): National Institute of Child Health and Human Development; 2006-. Barley. [Updated 2022 Sep 19]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501827/ Simply boil barley in water, then pass through a sieve, retaining the cooking liquid.

Drink the cooking water warm or at room temperature throughout the day. You can add some fennel for added taste and to boost the drink’s lactogenic properties.

A version of this story was originally published on March 26, 2021. It has been updated.

Source(s)

• 1
  Yang J, Wang P, Wu W, Zhao Y, Idehen E, Sang S. Steroidal Saponins in Oat Bran. J Agric Food Chem. 2016;64(7):1549-56. doi:10.1021/acs.jafc.5b06071
• 2
  Drugs and Lactation Database (LactMed®) [Internet]. Bethesda (MD): National Institute of Child Health and Human Development; 2006-. Moringa. [Updated 2023 Feb 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501899/
• 3
  Islam J, Shirakawa H, Nguyen TK, Aso H, Komai M. Simultaneous analysis of serotonin, tryptophan and tryptamine levels in common fresh fruits and vegetables in Japan using fluorescence HPLC. Food bioscience. 2016 Mar 1;13:56-9.
• 4
  Drugs and Lactation Database (LactMed®) [Internet]. Bethesda (MD): National Institute of Child Health and Human Development; 2006-. Papaya. [Updated 2021 Feb 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501881/
• 5
  Drugs and Lactation Database (LactMed®) [Internet]. Bethesda (MD): National Institute of Child Health and Human Development; 2006-. Barley. [Updated 2022 Sep 19]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501827/