Galactagogue foods and breastfeeding

A healthy and varied diet will help the mother feel her best and regain the energy she needs to care for her baby after birth and a sometimes tiring pregnancy.

What you eat has very little effect on the composition of your breast milk, with a few exceptions. Indeed, after the second fortnight of your baby's life, the composition of your milk stabilises and barely changes until weaning. However, the levels of vitamin B12 and vitamin D in your milk are influenced by your own status in these vitamins.

Vitamin B12 is found in animal-based foods (meat, fish, shellfish, and dairy products). 

Vitamin D is primarily synthesised through sun exposure. Other sources are also available, such as certain fish (salmon, mackerel, tinned sardines in oil, cod liver oil...) or a supplement vitamin D and breastfeeding. 

Moreover, the composition — rather than the quantity — of fatty acids in breast milk comes from what the mother eats. As with any healthy balanced diet, it is important to balance omega-3 and omega-6 intake. Omega-3s are found in fish (favour small fish to avoid heavy metals) and in vegetable oils such as rapeseed, linseed, camelina, and hemp. Omega-6s are found in most vegetable oils, seeds, and cereals. 

To find out more, have a look at our article onthe influence of diet on breast milk.

A food is described as "galactogenic" or "galactagogue" when its consumption helps stimulate milk production in breastfeeding women.
 

One of the most common indications for pharmaceutical or herbal galactogogues is to increase declining milk production in the mother of a premature or sick baby hospitalised in neonatal care.

The Academy of Breastfeeding Medicine also reminds breastfeeding mothers that: "before using any substance to try to increase milk production, it is essential to carry out a thorough assessment of the mother's milk supply and the effectiveness of milk transfer to the baby."

Once you have optimised your breastfeeding practice by increasing the number of feeds, alternating breasts during each feed, using breast compression to drain your breasts more effectively, and even expressing milk to further stimulate your supply, you may indeed wish to look into galactagogue foods that could further enhance your efforts. It is worth noting that consuming galactagogue foods alone will not be enough to boost a low milk supply, and that before consuming a breastfeeding food supplement, it is advisable to have carried out a full assessment with a healthcare professional who specialises in breastfeeding, such as an IBCLC lactation consultant.

There are various plants and galactagogues whose effects on milk production are proven. The following, supported by studies, are among the most notable.  

Moringa

The benefits of moringa have been proven. Studies have shown an effect of moringa on milk production from 250 mg every 12 hours [1]. 

Another study shows that consuming 700 mg of moringa per day more than multiplied milk volume tenfold between day 3 and day 10 postpartum [2]. 

Dosage depends on each mother. Some will notice an effect quickly at a low dose, while others may need a higher dose for good results. 

Discover our breastfeeding bites with moringa and matcha to support lactation. One bite contains 350 mg of moringa!

Our moringa capsule breastfeeding organic is also ideal. 

Fenugreek

Fenugreek supports milk production. 

Studies have found that fenugreek supplement can stimulate milk production in a breastfeeding mother. The effect is typically observed within 24 to 72 hours of first using the plant [3]. 

Discover our breastfeeding snacks, Banana choc and Cho-chocolat, made with fenugreek! 

One study shows that the dose contained in 2 squares more than doubles milk volume [4]. As for dosage, a single snack may be sufficient — adjust the dose according to the effect you notice. 

Brewer's yeast

Brewer's yeast and oats contain a compound, β-glucan, which helps stimulate levels of the hormone prolactin, the hormone that triggers milk production. 

One study showed that twice as many women experienced a boost in lactation when taking brewer's yeast compared to those who did not [5]. 

To find out more about its benefits, have a look at our article on the subject brewer's yeast and breastfeeding. 

Oats

Oats also contain saponins that boost prolactin. The avenanthramides in oats increase nitric oxide production, which in turn promotes blood flow to the cells [6], helps to increase the supply of nutrients and oxygen to the organs, including the mammary glands.

Our breastfeeding cookies, Milk cookies, contain brewer's yeast and oats.

Flaxseeds

Flaxseeds are also among galactagogues. They contain phytoestrogens that may help promote prolactin production. [7].

Other traditionally used galactagogues

Caraway is traditionally recognised as a galactagogue, and is present in our breastfeeding herbal tea. 

Shatavari also helps to maintain a good flow of breast milk. 

There are also foods known to have the opposite effect — anti-galactagogues (which reduce breast milk production):
– sage
– parsley
– mint

– chasteberry

Be mindful if you consume them, unless you wish to stop breastfeeding. Also be aware that if you wish to weaning baby whilst continuing to breastfeed, these plants are not compatible and may pose a risk to your baby's health. 

Before using galactagogues, it is essential to identify and address any underlying breastfeeding issues, in particular insufficient feeding frequency or duration. A galactagogue should never replace a thorough assessment of the situation, guidance on modifiable factors, or reassurance when you are concerned. Consider seeking support from a healthcare professional, particularly to determine the appropriate dosage of galactagogues for your needs. 

A galactagogue will simply be an aid, a helping hand to support milk production.