Galactagogues: Can Certain Foods Really Boost Milk Supply?
If you’re breastfeeding, chances are you’ve come across endless advice online about how to increase your milk supply. It can feel overwhelming trying to sort through what actually works. While feeding or pumping on a regular basis is the number one way to stimulate milk production, some foods and herbs - known as galactagogues - are thought to help support lactation. Understanding what galactagogues are, how they may (or may not) help, and whether you even need to include them can give you confidence on your breastfeeding journey.
What are galactagogues?
The word ‘galact-’ comes from a Greek word meaning milk. Galactagogues are substances believed to help increase the amount or quality of breast milk. They may work by:
Encouraging the release of prolactin (the hormone that drives milk production)
Supporting overall nutrition and hydration, both of which are vital for breastfeeding
They come in a few different forms:
Herbal options: fenugreek, fennel, goat’s rue, milk thistle, or blends found in ‘lactation teas’;
Foods: oats, brewer’s yeast, garlic, leafy greens and homemade ‘lactation cookies’; and
Pharmaceuticals: medications such as domperidone or metoclopramide (prescribed by a doctor).
Many cultures have long traditions of using foods and herbs to encourage milk flow. However, it’s important to know that galactagogues alone won’t magically boost supply, they can only play a supportive role. Breastfeeding associations generally don’t recommend relying on them, as other factors (like how often your baby feeds, latch, positioning, your energy intake, hydration, stress levels and infant tongue-tie) play a much bigger role.
If you’re ever worried your baby isn’t getting enough milk, remember: weight gain and regular wet nappies are good signs things are on track. If something feels off, reach out to your GP or a lactation consultant for personalised advice. The Australian Breastfeeding Association is also an excellent resource.
Should you include them in your diet?
From a nutritional perspective, focusing on an overall balanced diet will do more for your supply than galactagogues alone. Breastfeeding requires more energy than pregnancy, so under-eating can quickly impact your milk production.
A few key things to keep in mind:
Don’t cut carbs: Wholegrains, fruits and vegetables provide fibre, vitamins, minerals and antioxidants to support your milk supply.
Oats are a great choice: They’re often labelled a galactagogue, but more importantly they are complex carbs rich in fibre (including beta-glucan) and a good source of zinc, B vitamins and even iron.
Prioritise protein and healthy fats: Protein from animal and plant sources, small oily fish, nuts, seeds, extra-virgin olive oil and avocado are all nourishing additions to help build nutritious breastmilk.
Herbs can be fun extras: Adding fenugreek or fennel to meals (or enjoying them in tea) is safe for most, but they’re not a ‘magic bullet’.
If you’d like to try herbal teas or supplements, it’s always best to check in with your healthcare provider first. And if a pharmaceutical option is needed, your GP can prescribe one.
The bottom line
Galactagogues can be a gentle, supportive tool, but they aren’t a replacement for regular feeding, staying well-hydrated, and eating enough nourishing foods to meet your increased energy needs. Every mum and baby are unique, so what works for one family may not be right for another. If you’d like personalised guidance, a GP, lactation consultant, or nutrition professional can help you find the best approach for you.
References:
Australian Breastfeeding Association. (n.d.). Galactagogues (substances claimed to increase supply). Retrieved from https://www.breastfeeding.asn.au/resources/galactagogues-substances-claimed-increase-supply
Healthline. (2023, July 13). Galactagogue Foods: 23 That Increase Breast Milk, Herbs to Try, and More. Retrieved from https://www.healthline.com/health/galactagogues
Ryan, R. A., Hepworth, A. D., Lyndon, A., & Bihuniak, J. D. (2023). Use of Galactagogues to Increase Milk Production Among Breastfeeding Mothers in the United States: A Descriptive Study. Journal of the Academy of Nutrition and Dietetics, 123(9), 1329-1339. https://doi.org/10.1016/j.jand.2023.05.019