Foods To Help Increase Breast Milk Production

Natural galactagogues are foods and herbs known to help induce, increase and/or maintain breast milk supply in nursing mamas.

When you can stock your shelves, opt for organic as much as possible:

• Oats/oatmeal: abundantly nutrient and high in iron. Low iron levels can result in low milk supply. It’s also comforting and soothing to help you relax -stress can decrease milk supply

• Dates: known to increase the hormone that tells your body to produce milk- prolactin, boosts energy and provides digestive fiber

• Nutritional yeast and brewer's yeast: provides vitamin B, protein and iron. Used by mothers for decades to increase milk production.

• Flaxseed (ground or whole): contains phytoestrogens and essential fatty acids which improve child brain development. Also high in protein and fiber to refuel you.

• Nut butters: are high in protein, calcium and essential fatty acids

• Fenugreek: experiment with a little at first. This ingredient does wonders for many mamas, but affects some negatively

• Turmeric: anti-inflammatory spice used for centuries in India and Europe to boost milk flow

• Sesame seeds (black and white): high levels of estrogen-like plant properties and calcium

• Whole grains like buckwheat, quinoa, brown rice, millet: nutrient rich and lactogenic thanks to their high polysaccharide content

• Seaweed: high in iodine, a mineral essential for baby's successful brain development

• Chickpeas: traced back to ancient Egypt, chickpeas are high in protein and plant-based estrogen to increase supply

• Hummus: nutritional garlic, healthy-fat filled tahini, and complete-protein chickpeas make this snack a no brainer for new mamas

• Lactation cookies: quick way to satisfy cravings and boost nutritional intake. be sure to grab healthy lactation cookies for the most nutritional benefit: those with oats and/or almond flour as the base, no added refined sugars, and coconut oil for fat.

• Coconut (flakes, water, milk, oil): nutritional and energy boosting with natural electrolytes

• Ginger: can stimulate breastmilk production similarly to fenugreek without the side effects some mothers experience with fenugreek

• Mushroom especially Reishi, shiitake, maitake, shimeji, and oyster: good source of beta-glucan (soluble fibers)

• Spinach: rich in iron and antioxidants

• Carrots: abundant in potassium, vitamin A, healthy carbs and beta-carotene- all beneficial to lactating mamas

• Lentils: packed with protein, minerals, phytoestrogens, and vitamins

• Marshmallow Root: in addition to soothing sore nipples from nursing, this root can induce milk flow by increasing estrogen and fatty tissue on breasts

• Papaya: increases production of oxytocin, the relaxation/"love" hormone responsible for mama's milk let down

• Pumpkin: rich in beta-carotene, vitamin A, potassium, and fiber

Think of all the comforting delicious recipes you can make with combinations of these! What have you come up with?