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You're breast-feeding your baby (or will be soon...). But you're still wondering: will I have enough milk to feed him? Will I be able to breastfeed as much as I want? While a balanced diet is essential when breastfeeding, certain galactogenic foods can boost your breast milk production...
A key ingredient in breastfeeding teas, fennel is often cited as a galactogenic plant, meaning it helps support breast milk production. It stimulates estrogen and prolactin levels to maintain milk supply. Rich in vitamin C, fennel also boosts the immune system and provides energy—essential for keeping up with the active life of a new mom!
This plant should only be consumed after childbirth, as it may cause neonatal malformations if taken during pregnancy. Fenugreek is commonly enjoyed as a tea or supplement and is valued for its vitamins and minerals.
Part of the "galactogenic food" family, carrots help support milk production and are packed with essential vitamins and minerals.
Cashews, Brazil nuts, macadamia nuts... These nutritious snacks are not only galactogenic but also convenient to eat on the go. Keep a small bag handy for a quick and healthy bite.
Perfect for salads and meals, sesame seeds are appreciated for their high calcium content.
This sweet and energy-boosting galactogenic food is packed with vitamins and antioxidants. Ideal for an afternoon snack to recharge when energy levels dip.
Unprocessed brown rice helps release serotonin in the brain, which in turn stimulates prolactin, a key hormone in milk production.
Oats are rich in oxytocin, a hormone that aids milk production. A great source of calcium, oats can be enjoyed in cookies, biscuits, milk (delicious with coconut milk), or even in salads.
Like fennel, anise is often consumed as an infusion. It’s a delicious galactogenic plant that enhances the flavor of hot drinks and pairs well with other herbs.
To wrap up this list, let’s not forget that water is essential for successful breastfeeding. Staying hydrated is crucial for maintaining milk production. If plain water is unappealing, try infusing it with fresh fruit for a natural flavor boost.
Relaxation is key. Motherhood is demanding, and the new routine can bring stress—wanting to do everything perfectly, keeping your baby healthy, managing a new schedule... However, breastfeeding requires a calm and relaxed state. The more relaxed you are, the better your milk supply will be, as stress can sometimes interfere with lactation.