Galactawhat?! Galactagogues and Lactogenic Foods
*The following is not intended as medical advice, please consult your healthcare provider before starting new foods and/or diet. If you suspect you have a low supply, please contact your primary healthcare provider. They can provide you with an assessment for yourself and your baby as well — in case of tongue-tie or other possible conditions. Many medical conditions can cause poor weight gain and improper latch. Contact your healthcare provider to rule these out first. And remember, the amount of milk you produce is not reflective of how much you love your baby- it is o k a y to supplement with formula or even donor breast milk.
“| ɡəˈlaktəɡɒɡ |: an agent that promotes the secretion of milk
— called also lactagogue”
While it sounds like a large intergalactic spaceship, Galactagogues are natural substances found in everyday foods that promote lactation. These foods have been fed to postpartum women for many generations to not only increase breastmilk supply but provide nourishment and promote healing. If available to you, chat with the elders in your family and see what they recommend. These women are a wealth of knowledge ♥
Is there research to back up Galactogues?
Researchers in Australia have found Galactagogue containing foods to be successful in increasing milk supply- particularly Fenugreek whereby a large number of participants noticed an increase in their breast milk in less than 24 hours. (2)
Another study found 80.7% of mothers to be satisfied with their milk production after incorporating a Galactagogue into their diets. (3)
Here are a few Galactagogue containing foods that you can incorporate into your diet.
Chickpeas!
Hummus, curried chickpeas or just lightly toasted. These nutritious legumes are packed with protein and galactagogue agents! Click HERE for my favourite curried chickpea recipe.
Whole grains like rolled oats, barley and brown rice. Many of these grains can be prepared ahead of time (like when babe is napping) and then put in the fridge to be used later.
Nuts and Nut butters- The rawer the nuts the better :) Keep a small container on your nightstand, purse, stroller, in your diaper bag for easy snacking.
Leafy greens such as Kale, Spinach and Swiss chard. If available to you, stop by your local farmer’s market and stock up. Leafy greens freeze very well. Here’s a great how-to
Spices such as Cumin and Fenugreek. A common myth discourages breastfeeding women from incorporating spices into their diet as it may contribute to a gassy, colicky baby- but only traces of what you eat actually enter your breastmilk. Dietician Sasha Watkins says:
“Traces of what you eat enter your milk, but it shouldn't unsettle your baby if you eat spicy food.
In fact, it may benefit your baby. The flavour of your breastmilk changes according to what you eat, and this introduces the idea of different tastes to your baby. She may be more adventurous with new flavours once she starts solids at about six months. Go by trial and error. If your breastfed baby seems upset or irritable, you could try eating a milder diet to see if makes a difference. “ (5)
Thanks for reading, happy eating! ♥
Some great resources:
How Breasts Produce Milk in Pregnancy and Beyond
The Process of Making Breast Milk
