Most mamas have heard of Galactagogues - foods or herbs that help support breast milk production. While robust clinical trial data is lacking, research and traditional evidence exists to support their use.
A healthy diet can help to ensure that you are getting the nutrients you need to support your breastfeeding journey. Using food as medicine can help ensure you get the nutrients you need as well as help to boost your milk supply with galactagogues.
While the best way to boost milk supply is to keep feeding your baby, here are some of our favourite foods you can add to your diet that can help give your milk a boost:
Oats
Try a bowl of porridge or our wholefood energy bliss balls below. Oats are full of good carbohydrates for energy and fibre for digestion. They also contain B-glucans which help stimulate your immune system.
Brown Rice
Not only is it a good source of energy, research found that brown rice helped to improve serotonin levels and breast milk production.
Fennel Seeds
Add some of these gems to your favourite veggies. They not only boost supply but may help with baby colic. They are also packed full of Vitamin C.
Fenugreek Seeds
Research found that fenugreek can increase milk supply, so add some to your favourite curry. They are also full of key nutrients such as calcium and Iron. Too much fenugreek may result in an upset tum for mum and bub, so don't go overboard.
Get cooking with Garlic
It has natural compounds to support milk production.
Asparagus
Help to stimulate hormones for breastfeeding and is high in Vitamin A and K. In fact Shatavari, a herb used to boost milk production, is part of the asparagus family.
Here at HQ | Intelligent Health we believe in the power of food as medicine. We are passionate about supporting mums with Ancient Wisdom + Evidence Based Nutrition. That’s why we have included natural galactagogues in our Re-Energise and Post Birth Vitality superfood blends to support a healthy milk supply. Scientifically formulated with traditional ingredients, wholefoods and organic vitamins for nutrients, vitality and wellbeing.
For more information, go to HQ | Intelligent Health
R E C I P E
Wholefood Energy Bliss Balls
Ingredients:
- 10 Medjool Dates (pits removed) . Dates are a great natural energy source high in minerals, antioxidants, fibre and natural sugars. They can help decrease cholesterol and keep your bones healthy.
- 1 Tbsp of Goji berries. Used in Chinese medicine to nourish the blood, Goji's are full of Vitamin A, Iron, Selenium and antioxidants. Great post partum, they are high in nutrients you need more of when breastfeeding.
- 1 cup of oats or gluten free oats. High in Beta-glucans to boost immune health, a good source of fibre to help keep you 'regular' and great for milk supply
- 1/2 Cup of Peanut or Almond butter. Almonds are one of the best food sources of Vitamin E, which helps protect your cells from oxidative stress. They are packed full of Manganese and Magnesium too.
- 3 Tbsp Flaxseeds. Full of plant-based Omega 3's and fibre, they are full of cancer fighting lignans and also help support your milk supply
- 2 Tbsp Raw Cacao Powder. Full of polyphenols and flavanols to help reduce inflammation and increase blood flow. Cacao is also packed full of magnesium to support mood
- 1 Tbsp Pumpkin Seeds. High in Iron, B Vitamins and jammed packed full of magnesium to help support sleep and keep you happy
- 1 - 2 Tbsp coconut oil
- 2 Tbsp water
To Prepare:
1. Add all ingredients to a food processor and blitz until combined. Add extra oil or water until you have a 'dough' like consistency.
2. Use your hands to roll into a small ball. Keep in a sealed container in the fridge for a go to snack. They contain natural sugars so don't eat too many in one go!
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