Galactagogues: Natural Ways to Support Breast Milk Supply
- Janean W.
- Apr 3
- 2 min read
Galactagogues
...are foods and herbs believed to support breast milk production, and while they aren’t a guaranteed fix, they’re often used by breastfeeding parents to nourish the body and promote lactation.
If you’re breastfeeding and concerned about low milk supply, you’re not alone. Many new parents explore natural ways to support their bodies during this time—and that’s where galactagogues come in.
What Are Galactagogues?
The term “galactagogue” originates from the Greek word “galacta,” meaning milk. It refers to foods, herbs, and even medications that are believed to help increase breast milk supply. While evidence is mixed, many breastfeeding people report feeling supported by incorporating galactagogues into their diets.
Important Note Before You Start
Always consult your doctor or a certified lactation consultant before introducing galactagogues - especially herbal ones - into your routine. They can help determine whether supply is actually low and guide you toward the best solutions for you and your baby.
Popular Galactagogues to Consider
These nutrient-rich foods may offer added benefits to a healthy diet, and some are thought to support lactation:
🌿 Fruits & Vegetables
Carrots, beets, and yams (rich in beta carotene)
Spinach, kale, and other leafy greens (source of phytoestrogens)
Green papaya (popular in many Asian cultures)
Fennel and fennel seeds (a widely used herbal aid)
🍚 Grains, Nuts & Legumes
Oats, brown rice, barley, millet
Chickpeas and lentils
Cashews, walnuts, macadamia nuts
Sesame seeds and tahini
Brewer’s yeast (sometimes found in lactation cookies!)
🌸 Herbal Galactagogues
Fenugreek, blessed thistle, nettle, and ginger are popular, but they’re not right for everyone. Again, talk to your provider before adding them.
The Bottom Line
The most effective way to boost supply is through regular nursing or pumping, skin-to-skin contact, and hydration. Galactagogues may offer some assistance, but they’re no substitute for the fundamental support of consistent breastfeeding.
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