Galactogenic foods to stimulate lactation

Lactation, a natural yet complex process, plays a crucial role in the postnatal period, both for the health of the newborn and the well-being of the mother. In this context, the diet of the breastfeeding mother is of particular importance. Among the many strategies adopted to support and improve breast milk production , the incorporation of galactogenic foods into the daily diet stands out. These foods, known for their ability to stimulate lactation , are increasingly popular among both health professionals and mothers themselves.

In this article, we tell you everything about galactogenic foods and give you lots of exclusive advice! Enjoy!

Lactation, an important process

Lactation is a natural process when a woman gives birth , it is also very important for the health of the newborn. Let's look at it together.

What is lactation?

Let's quickly review what lactation is! Lactation is a natural and vital process that generally begins after childbirth. It is simply the woman's body's ability to produce milk to nourish her child.

This process is regulated by hormones such as prolactin and oxytocin, which stimulate the mammary glands to produce and release milk. The first milk, called colostrum, is important because it is particularly rich in nutrients and antibodies, which are essential elements for strengthening the newborn's immune system. This is why breastfeeding is recommended by health professionals.

Why is this an important process?

As we've just seen, lactation is important for the baby's nutritional intake, but that's not all. It also strengthens the emotional bond between mother and child. The amount of milk produced adapts to the baby's demand, and a balanced diet and good hydration for the mother are crucial for maintaining healthy lactation. This natural process plays a key role in the baby's early development and overall health.

Also read: The best positions for breastfeeding your baby >

So-called “galactogenic” foods stimulate lactation

So what is the relationship between lactation and galactogenic foods?

First of all, what are galactogenic foods?

We have just seen what lactation is, now let's look together at what so-called “galactogenic” foods are.

Galactogenic foods are foods or herbs that are known to stimulate breast milk production in breastfeeding women. They contain nutrients that can help stimulate milk production, although the effectiveness of these foods can vary from person to person.

How do they help stimulate lactation?

Galactogenic foods work in different ways to increase breast milk production. Here's how they may work:

• Regulate hormones: Some of these foods can influence the levels of hormones involved in lactation, such as prolactin. For example, fenugreek is believed to increase levels of prolactin, the hormone primarily responsible for stimulating the mammary glands to produce milk.
• Improve health: Good nutrition is essential for effective lactation. Lactogenic foods are often nutritious and can help improve the mother's overall health, which, in turn, can contribute to better milk production.
• Hydrate and provide calories: Lactation requires adequate hydration and sufficient caloric intake. Certain galactagogue foods, such as oats or almonds, are high in calories and can help meet these increased needs.
• Contain phytoestrogens: Some of these foods contain phytoestrogens, which are plant compounds that act similarly to human estrogen. These phytoestrogens are thought to play a role in stimulating lactation.
• Improve blood circulation: Certain galactogenic foods can improve blood circulation, including to the mammary glands, which could potentially increase milk production.

The 12 Main Galactogenic Foods

Now that we've seen how these foods work to boost lactation, let's look at what you can eat to produce more breast milk. Here are 13 foods that promote lactation.

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Herbs and spices

• Fenugreek

The first food known to stimulate lactation in breastfeeding women is fenugreek. It's a herbaceous plant that contains phytoestrogens in its seeds. Phytoestrogens are plant substances that mimic human estrogen and can influence hormones related to lactation, including prolactin, the key hormone in stimulating the mammary glands to produce milk.

Fenugreek is also known for its beneficial effects on blood sugar regulation and metabolism, which may indirectly promote better overall health and, therefore, more effective lactation.

• Fennel

Fennel is also an interesting food for stimulating lactation. The main reason is its phytoestrogen content.

Fennel also has digestive properties, helping to relieve gastrointestinal upset in both mother and baby. This can indirectly promote an environment more conducive to effective lactation.

Additionally, its richness in nutrients can help improve the mother's overall health which is an important factor for healthy lactation.

• Cumin

Cumin is also often cited as a natural remedy to stimulate lactation in new mothers. This is due to its richness in iron and calcium, essential elements for the health of breastfeeding mothers and the development of their babies.

Cumin also contains various phytochemicals that may help increase milk production.

Cereals

• Oats

Oats are often recommended to breastfeeding mothers for several reasons. They are rich in iron, a mineral crucial for milk production. In particular, oats help prevent anemia, a condition that can weaken breast milk production.

Additionally, oats are also thought to stimulate the production of oxytocin, a hormone essential for lactation. Considered a natural galactogogue, oats may promote increased milk production through their influence on prolactin levels, another important hormone for lactation.

In addition to these hormonal effects, oats are nutritious. They provide essential protein, vitamins, and minerals, supporting the mother's overall health.

• Barley

Barley is also known for its galactagogue properties. It may play a beneficial role in stimulating lactation. Its richness in beta-glucans, a form of soluble fiber, is particularly interesting because these compounds are known to promote the production of prolactin, a key hormone in lactation.

At the same time, barley contributes to better hydration, a crucial factor for breast milk production, especially when consumed in the form of drinks such as non-alcoholic beer or barley water.

Barley also provides essential nutrients such as B vitamins, iron, magnesium, and zinc, which support overall health and may indirectly promote lactation.

• Flax seeds

Another food that can be included is flax seeds . These seeds are rich in fatty acids, especially omega-3s, which can help with milk production. Omega-3s are important for the development of a baby's brain and eyes.

They are also a good source of fiber and can help regulate hormones, including those involved in milk production. The presence of phytoestrogen compounds may also play a role in increasing lactation.

• Sesame seeds

Another option for producing more milk is sesame seeds . They contain essential fatty acids, such as omega-3 and omega-6, which are crucial for hormonal health and can promote better breast milk production.

Sesame seeds are also a good source of calcium, an important mineral for breastfeeding mothers and their babies. They contain lignans, which have phytoestrogenic properties.

Additionally, sesame seeds are rich in protein, which is essential for milk production. They also provide B vitamins, particularly niacin, folate, riboflavin, and thiamine, which are important for overall health and can help support the lactation process.

• Almonds

Almonds, like other nuts and seeds, are often considered beneficial for lactation due to their high protein, calcium, and essential fatty acid content, which can contribute to a healthy diet. A balanced, nutrient-rich diet is important for breastfeeding mothers because it can help maintain good milk supply.

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Fruits and vegetables

• Papaya

Another interesting food is papaya , which is rich in essential vitamins and minerals, including vitamin C, vitamin A, and calcium, which are important for overall health and could indirectly support lactation.

Papaya contains digestive enzymes like papain, which can help improve digestion and reduce inflammation. Proper digestion is crucial for optimal nutrient absorption, which can be beneficial for milk production.

Additionally, papaya is rich in water and fiber, which helps maintain good hydration and gut health, both important for breastfeeding mothers.

• Spinach

As for spinach, it is considered a beneficial food to stimulate lactation mainly due to its nutritional compounds that can positively influence milk production in breastfeeding mothers.

Among the key elements, the phytoestrogens present in spinach play a significant role. By modulating hormonal activity, phytoestrogens can help stimulate milk production.

Additionally, the abundant iron in spinach contributes to the mother's overall health, including preventing anemia, a factor that can negatively affect milk production. A good iron content ensures adequate oxygen and essential nutrients throughout the body, including the mammary glands, thus facilitating lactation.

There is also the magnesium present in spinach that helps improve the quality of the mother's sleep, a crucial aspect for healthy milk production, as stress and fatigue can reduce the amount of milk produced.

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• Kale

You can also add kale to your diet to support lactation. It's rich in calcium, iron, and vitamins, including vitamin C, vitamin K, and vitamin A. These nutrients play a key role in a mother's overall health, which can indirectly promote better milk production.

It also contains phytoestrogens, which can have a positive effect on lactation.

Kale is also rich in fiber and antioxidants, which is beneficial for the mother's digestive and overall health, contributing to better overall well-being, an important factor for effective lactation.

Also read: Get your pre-pregnancy belly back

Supplements

• Brewer's yeast:

Brewer's yeast is often recommended to promote lactation due to its beneficial nutritional properties. Rich in B vitamins, protein, and essential minerals like iron, zinc, and selenium, brewer's yeast can help improve the nutritional quality of breast milk. These nutrients are vital for infant development and maternal health.

Additionally, brewer's yeast contains polysaccharides that can stimulate the production of prolactin, a key hormone in milk production.

Good to know, a good breastfeeding position helps promote lactation

It's not just diet that helps breast milk production , a good breastfeeding position is also an important element.

Indeed, a good breastfeeding position is crucial to effectively stimulate lactation, for several reasons.

First of all, a comfortable and proper position helps prevent pain and discomfort for the mother during and after breastfeeding, which can negatively affect milk production. A proper position reduces the risk of problems such as sore nipples, cracked nipples , or blocked milk ducts, which can hinder lactation.

Additionally, when the baby is properly positioned, they can nurse more effectively. A good latch ensures that the baby properly stimulates the nipple and areola, which sends signals to the mother's brain to produce and release more milk. This stimulation is essential for establishing and maintaining a good milk supply.

Proper positioning also helps the baby obtain a sufficient amount of milk, which is important for their development and growth. Effective latching means the baby empties the breast well, which further stimulates milk production. This is because milk production works on the principle of supply and demand: the more the breast is emptied, the more milk it will produce.

Finally, a good breastfeeding position allows for a more pleasant and relaxing experience for both mother and baby, promoting emotional bonding and a successful breastfeeding routine. A positive and relaxed state of mind in the mother can also contribute to better milk production, as stress can inhibit the release of oxytocin, a hormone necessary for milk ejection.

Other tips for producing more milk

In addition to diet and a good breastfeeding position, here are other tips to promote breast milk production.

• Feeding frequency: Breastfeeding or pumping more frequently can increase milk production. As we discussed earlier, the more frequently the breast is emptied, the more milk it produces.
• Breast massage: Gently massaging the breasts before and during breastfeeding can also help stimulate milk flow.
• Using a breast pump: Between feedings, using a breast pump can help stimulate milk production and maintain demand.

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• Pay attention to your lifestyle: Avoid the consumption of caffeine, alcohol and tobacco which can