What to Eat When Breastfeeding to Boost Your Supply
The Truth About Galactogogues

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Feel like you’re not making enough milk? Well, you are not alone! 

There are only a few reasons documented that cause moms to have low supply. These are excessive blood loss at birth, a history of hormonal disorders, a rare medical condition called mammary hypoplasia, or breast trauma like surgery. If this is you, talk to your doctor.


Great- now to the reality of the world…most moms think they have low supply. 

So let me start with the REAL truth about supply and demand. Breastmilk works like this, when you empty the tank, more milk will come. But as most economic and life theories, remember there are many factors to success. For example, there is latching, positioning, etc… and those things are perfect to talk to one of our lactation consultant Foublie coaches about. 

We’re here to tell you that you’re probably making just the right amount for baby’s bitty belly!  But you want more. We’re here to talk about food, so have you ever wondered is there anything I can eat or drink for this breastfeeding magic to be easier?


The ‘simple’ answer is this…all you need is to do is eat a balanced diet. 

Wait what? No magic bullet? F. But there is something called a galactogogue, or a food that will (maybe) stimulate milk production. These foods are: 

  • Oatmeal and whole grains
  • Dark leafy greens
  • Fennel
  • Garlic
  • Chickpeas
  • Nuts & Seeds
  • Ginger
  • Papaya
  • Cumin Annice, Turmeric, Fennel 
  • Fenugreek 


What says the evidence?

There is no evidence to say any of these foods work (even the herbs…) Womp, womp.


Breastfeeding Tea

Watch out. The evidence does not support teas and studies that have been done were not done well. There is anecdotal evidence (so people reporting it works) and the data does suggest the teas are safe, but be sure to follow any directions. Meaning don’t over do it because it can actually decrease supply.


Lactation cookies

Same here. No data. But cookies are yummy! So if you want a cookie eat one. Watch out though, some of these packaged cookies are really expensive and not worth the cost because you’re sorta paying for the label.


Bottom line: There is no evidence that galactogogues do anything but cultures have sworn by them for a very long time. 

There are many old wives tales that suggest some foods stimulate milk production. But! There is no evidence to support this. Got that? Great. Now that you know there is actually no data about galactogogues, here are 2 recipes that are packed with them. These meals taste good and also fit that ‘balanced diet’ game. Yum yum!


Overnight Oats

Oatmeal, Apricots, Almonds, Dates, Chia seeds, Flax seeds, Sunflower seeds, Nuts, Candied Ginger.

 Instructions: Scoop ½ cup in a bowl or jar. Stir in 1 cup milk or cold water. Keep it in the fridge for the night. Add toppings like fruit (I like halved grapes or raspberries), honey, or agave if you like it sweet!


Barley Risotto

Barley, Spinach, Garlic, Carrots, Sweet Potato.

 Instructions: In crockpot add ½ cup barley, 2 cups water, ½ cup carrots, ½ cups butternut squash, ½ cup sweet potato, 2 tablespoons Italian seasoning, 2 tablespoons dried sage, 3 cloves minced garlic, salt and pepper. Cook on low for at least 7 hours. When ready to serve, add spinach, lemon zest, and salt and pepper and stir it all up. Serve with some parmesan cheese.

Want more support?

Connect with a Foublie Coach! You can make a 30 minute appointment to get your questions answered by a lactation consultant all at once!


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Confidently feed your family