• HAS ARRIVED. PAY IT IN 4.

How to increase my milk supply - Six Top Foods

Dr Georgina avatar By Dr Georgina Barrow

Dr Georgina avatar Dr Georgina Barrow

Dr Georgina Barrow is a Doctor of Chinese Medicine (BAppSc Human Biology/BAppSc Chinese Medicine) who is passionate about women's health as well as using complementary medicine for health, wellbeing and disease prevention. Georgina has worked in clinical practice utilising a combination of Western and Chinese Medicine knowledge to treat hundreds of patients with wide ranging health and wellbeing concerns including mental health, reproductive health, natural fertility and IVF, pregnancy, labour preparation and postnatal care.

Georgina has used this expertise and knowledge to create HQ | Intelligent Health, with lifelong friend and co-founder Anita; inspired by their own journeys to motherhood and a passion for natural health. HQ | Intelligent Health, has taken over 3 years of evidence-based research, product development, sourcing ingredients from all over the globe to meticulous standards and testing to become a reality.


HQ supports mothers through postpartum, breastfeeding and beyond with helpful information and 100% plant-based products scientifically formulated using Ancient Wisdom + Evidence Based Nutrition.

To find out more go to hqhealth.com.au

Breastfeeding can be one of the most rewarding experiences between a mum and baby, but it can also be a time of frustration and anxiety. Often we question, is my baby latching properly? Do I have enough milk? Are they feeding enough?

How to increase my milk supply - Six Top Foods

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!


© HQ | Intelligent Health 2020 you may not reproduce or communicate any of the content on this website, including files downloadable from this website, without the permission of the copyright owner

Dr Georgina avatar

About Dr Georgina

Dr Georgina Barrow is a Doctor of Chinese Medicine (BAppSc Human Biology/BAppSc Chinese Medicine) who is passionate about women's health as well as using complementary medicine for health, wellbeing and disease prevention. Georgina has worked in clinical practice utilising a combination of Western and Chinese Medicine knowledge to treat hundreds of patients with wide ranging health and wellbeing concerns including mental health, reproductive health, natural fertility and IVF, pregnancy, labour preparation and postnatal care.

Georgina has used this expertise and knowledge to create HQ | Intelligent Health, with lifelong friend and co-founder Anita; inspired by their own journeys to motherhood and a passion for natural health. HQ | Intelligent Health, has taken over 3 years of evidence-based research, product development, sourcing ingredients from all over the globe to meticulous standards and testing to become a reality.


HQ supports mothers through postpartum, breastfeeding and beyond with helpful information and 100% plant-based products scientifically formulated using Ancient Wisdom + Evidence Based Nutrition.

To find out more go to hqhealth.com.au

Mums' Insights

Intriguing question of the moment...

Do you or did you suffer from morning sickness?

Yes
No
Cast your vote: Do you or did you suffer from morning sickness? Vote now
bird
swirl