Welcoming a newborn is an incredible journey, but it comes with its own set of challenges—especially for breastfeeding mums. Ensuring proper nutrition during postpartum recovery is already demanding, and when you add the need to nourish yourself to support breastfeeding, it can feel like double the effort.

This is where galactagogues come in—specific foods believed to enhance milk supply and support lactation. In this blog, we’ll explore some of the best foods to increase breast milk, their benefits, and how you can incorporate them into your diet to nourish both yourself and your baby.

What Are Galactagogues and How Do They Work?

Galactagogues are foods, herbs, or supplements known to support lactation. These ingredients work by stimulating the hormones responsible for milk production, such as prolactin. While incorporating galactagogues into your diet can help, it’s important to note that no single food is a miracle worker. A balanced diet, adequate hydration, and frequent breastfeeding or pumping are crucial for maintaining milk supply.

Before introducing new foods, especially herbal galactagogues, consult with a healthcare professional to ensure they’re suitable for your needs.

Top Galactagogue Foods to Include in Your Diet

Here are some powerful galactagogue foods that can help support your lactation journey:

Papaya

Papaya is a widely recognised food for mother to increase breast milk in many Asian cultures. It’s rich in vitamins A, B, C, and E, as well as enzymes that may support lactation. Green papaya, in particular, is believed to help boost milk production.

How to Use Papaya:

Add green papaya to soups, such as a traditional fish or chicken soup.
Include ripe papaya as a refreshing snack or blend it into smoothies.

Fenugreek

Fenugreek is a popular herbal remedy for increasing breast milk food. It contains phytoestrogens that mimic oestrogen and may help stimulate milk glands.

How to Use Fenugreek:

Brew fenugreek seeds into tea by steeping them in hot water.
Incorporate fenugreek powder into curries or bread dough for an extra boost.

Garlic

Garlic is not only a flavourful addition to dishes but also a natural galactagogue. Some studies suggest that garlic may improve milk flow and encourage babies to nurse for longer.

How to Use Garlic:

Sauté garlic in soups, stir-fries, or sauces for added flavour.
Roast garlic cloves and spread them on bread for a healthy snack.

Oats

Oats are packed with iron, fibre, and protein, making them an excellent food for mother to increase breast milk. Low iron levels can sometimes hinder milk supply, so adding oats to your diet can help.

How to Use Oats:

Start your day with a warm bowl of oatmeal topped with fruits and nuts.
Bake lactation cookies with oats, fenugreek, and flaxseed.

Spinach and Other Leafy Greens

Leafy greens like spinach, kale, and moringa are rich in calcium, folate, and vitamins. These nutrients not only support postpartum recovery but also aid in milk production.

How to Use Leafy Greens:

Add spinach to soups, omelettes, or stir-fries.
Blend kale or moringa leaves into smoothies for a nutritious drink.

Nuts and Seeds

Almonds, walnuts, and flaxseeds are packed with healthy fats, protein, and omega-3s that support lactation and overall health.

How to Use Nuts and Seeds:

Snack on a handful of almonds or walnuts throughout the day.
Sprinkle ground flaxseeds on yoghurt, oatmeal, or salads.

Tips for Incorporating Galactagogue Foods Into Local Recipes

Incorporating galactagogue foods into your daily meals doesn’t have to be complicated. Here are some practical tips:

Soups: Use green papaya, spinach, and garlic as key ingredients in nourishing soups that are perfect for postpartum mums.
Stir-Fries: Toss leafy greens and garlic with lean proteins like chicken or tofu for a quick and healthy meal.
Snacks: Prepare lactation cookies or energy balls with oats, nuts, and flaxseeds for convenient snacking.
Beverages: Brew fenugreek tea or blend smoothies with spinach, ripe papaya, and flaxseeds for a nutrient-packed drink.

The Importance of a Balanced Postpartum Diet

While galactagogues can support milk production, they’re only part of the equation. A balanced postpartum diet that includes adequate protein, whole grains, fruits, vegetables, and healthy fats is essential for recovery and sustained milk supply. Hydration is equally important—drink plenty of water throughout the day to stay hydrated and support lactation.

Meal planning can help reduce the stress of preparing nourishing meals while caring for a newborn. Consider preparing meals in advance or seeking professional meal services designed for postpartum mums.

Promoting Milk Supply With Convenience: ReLacto’s Role

At ReLacto, we understand how challenging it can be for new mums to find time and energy to prepare meals that support recovery and lactation. That’s why we provide specially crafted meals that incorporate galactagogue ingredients like papaya, garlic, and fenugreek, alongside a balanced mix of essential nutrients. Our meals are designed to help you focus on what matters most—bonding with your baby—while ensuring you get the nourishment you need.

Ready to take the stress out of postpartum recovery and breastfeeding? Learn more about our service and discover how ReLacto can support your journey today!

Author

ReLacto

We are a team behind the leading lactation meal provider and we believe proper nutrition during breastfeeding is not just something to be experienced, but also worth learning about. On top of preparing nutritious meals for mothers, we’re passionate about researching and sharing useful information on nutrition for lactation and recovery, and occasionally tips on baby weaning through our blogs.

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