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Breastfeeding is a beautiful and natural way to nourish your baby, but it can come with challenges, including maintaining a healthy milk supply. If you're looking to give your milk production a boost, you're in the right place. In this blog, we’ll explore galactagogues - foods, herbs, and spices that naturally support lactation - and practical ways to incorporate them into your diet.
What Are Galactagogues?
Galactagogues are substances that help promote or increase milk production. From certain herbs to everyday vegetables, these natural supports can make a big difference in ensuring your baby gets the nourishment they need.
Top Herbs & Spices for Milk Supply
Certain herbs and spices have long been celebrated for their milk-boosting properties. These include:
Fenugreek
Fennel
Anise
Cumin
Caraway
Goat’s Rue
Add these versatile herbs and spices to your daily diet to reap the benefits of their nourishment, antioxidant profile and ultimate milk boosting food benefits.
How to Use These Herbs
Enjoy them as herbal teas to not only gain their benefits but also increase your daily fluid intake.
Experiment with them in cooking—think soups, stews, smoothies or spice blends.
Teas can be enjoyed hot or cold throughout the day, depending on your preference.
Top Foods to Boost Milk Production
Incorporating these foods into your diet can enhance milk flow and provide you with the nutrients you need:
Carrot
Beetroot
Sweet Potato
Dark Green Vegetables
Nuts
Tips to Include These Foods in Your Diet
Roast It Up: Make a tray of roasted carrots, beets, and sweet potatoes to use as a side dish or salad topper.
Batch Cook: Prepare extra portions and store them for quick meals later in the week.
Sneaky Additions: Mash these veggies and incorporate them into baked goods like healthy brownies.
Snack Smart: Keep a nut and seed mix handy for quick energy boosts.
Soup for the Soul: Whip up soups featuring these ingredients—they freeze beautifully for busy days.
Green Goodness: Add dark leafy greens to smoothies, soups, or sautéed as a side.
A Note about Thyroid Health
If you have an underactive thyroid, lightly cook vegetables from the brassica family (like kale and broccoli) to avoid interfering with thyroid function.
When Milk Production Is Too High
If you’re producing more milk than your baby needs, certain herbs like Sage and Peppermint can help reduce milk flow. These can be consumed as teas, but make sure to avoid them if you’re working to increase supply.
Take the Next Step in Your Breastfeeding Journey
Want to dive deeper into nourishing yourself and your baby naturally? My eBook, Nourishing Mother, Nourishing Baby, is your ultimate guide!
Inside, you’ll find:
Answers to all your burning questions about breastfeeding from a Naturopath’s perspective.
Delicious, quick recipes to keep you energised and well-nourished.
Self-care tips to help you thrive as a breastfeeding mum.
Get your copy now! This 54-page guide is available in the store on my website. Empower yourself with knowledge and support to give your baby the best start in life.
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