Of course the best way to increase your breastmilk supply is to feed your baby and/or express often, but you may also like to consider the following to supplement this and optimise milk production:
1. Fenugreek
Fenugreek seed is a common herb for increasing milk production. Used around the world in cooking and baking, fenugreek is a good source of protein, iron, vitamin C and more. Taken in tea or in capsule form, this herb generally increases milk supply within a few days.
There are some cautions: if you are prone to asthma or allergies, use fenugreek with caution. If you have low thyroid hormone levels, are hypoglycemic, or are taking blood thinners, you may want to avoid fenugreek.
2. Oats
Saponins — which oats are full of — are antibiotic and anti-inflammatory, supporting the immune system. But they also impact the milk-making hormones produced by the pituitary gland. So add a bowl of oatmeal for breakfast or bake some oatmeal cookies and enjoy this simple addition to your diet.
3. Brewer’s yeast
Many mums have heard that drinking a bottle of beer may help with milk supply. This old wives’ tale may have some basis, in fact. Sometimes called nutritional yeast, brewer’s yeast contains phytoestrogens – which may be the root of its success in increasing breastmilk production— as well as protein and iron. Women taking nutritional yeast often say they have more energy and feel happier. You can find brewer’s yeast supplements in health food stores.
4. Alfalfa leaf
Alfalfa leaf is a herb with many beneficial vitamins, minerals and amino acids. Alfalfa is oestrogenic, and promotes pituitary function, which is thought to be the way it works for increasing breastmilk supply. Consider adding alfalfa sprouts or seeds to your salad, or on a sandwich. Alfalfa also comes as a supplement in capsule form.
5. Sesame seeds
High in calcium, sesame seeds are one of the best seeds for increasing milk supply. Look for large black sesame seeds or husked, light-coloured seeds. Eating the seeds crushed is important, as seeds still in their husk simply pass through the digestive tract. Try tahini — a sesame seed paste– in hummus or salad dressing, or as a spread on crackers or vegetables.
6. Garlic
Cultures all over the world use garlic for its medicinal properties as well as its culinary flavouring. Used in moderation, garlic may have a lactogenic effect — but this may be because babies like the flavour. One study found that babies nursed more often and took more milk when mothers took a garlic supplement before nursing. So, the increased breast stimulation helped to increase milk supply. Go ahead and enjoy a garlicky meal. If you don’t especially like the flavour, consider taking garlic in capsule form.
7. Fennel
Whether eaten as a vegetable or seed, the phytoestrogens in fennel are likely the source of its milk-making properties. Taken in too high a dosage, however, fennel seeds have the opposite effect of decreasing supply, so they should be used with caution. An added benefit is that improves digestion and reduces gas. Taken as a tea by a mother, it may mitigate colic symptoms in baby. Sautee some fresh fennel with other vegetables and noodles for a quick dinner.
8. Nuts
High in proteins and essential fatty acids, nuts are the perfect compliment to any diet. The amino acids in nuts are building blocks for serotonin, which is a necessary neurotransmitter for lactation. The best nuts for improving milk production are almonds, whether by the handful raw or through almond milk, maybe even some marzipan if you’re looking for a sweet treat.
9. Teas
In most parts of the globe, you can find commercial lactation teas marketed especially for increasing milk supply. These are usually combinations of galactagogues, and should be used according to package directions. Specific ingredients might include anise seed (thought to ‘bring down the milk’ in ancient Greece), black tea, fenugreek, alfalfa, blessed thistle, red raspberry leaf, marshmallow root, goat’s rue, and more. The best teas are made from fresh and organic ingredients.
While you’re working on trying to increase your milk supply, it’s a great idea to get in touch with a board-certified lactation consultant (IBCLC) or a breastfeeding counsellor in your area – try The Australian Breastfeeding Association, if in Australia.
