Nutrition, Diet and Health Tips

As a registered dietitian and a mom who’s been through the trenches of breastfeeding, I understand firsthand the importance of optimizing your diet to support milk production.

That’s where galactagogues come into play. Galactagogues are compounds found in certain foods that promote lactation, helping you provide the best nutrition for your little one.

Why optimize your diet with galactogens? Well, not only do they boost milk production, but they also enhance the nutritional quality of your breast milk, ensuring your baby gets all the essential nutrients for healthy growth and development.

Now, let’s dive into the top 10 lactogen friendly foods that every breastfeeding mom should incorporate into her diet:

1️⃣Oats: A powerhouse of nutrients like iron and fiber, oats are known to increase milk supply and keep energy levels up during those sleep-deprived days.

2️⃣Fenugreek: This herb has been used for centuries to boost milk production. You can incorporate it into your diet through supplements or add fenugreek seeds to your meals.

3️⃣Leafy greens: Spinach, kale, and other leafy greens are rich in calcium, iron, and antioxidants, making them essential for both mom and baby’s health.

4️⃣Almonds: Packed with protein, healthy fats, and vitamin E, almonds are not only delicious but also great for enhancing milk production. Other nuts 🥜 are also a great option.

5️⃣Garlic: Don’t shy away from garlic! It’s not just a flavor booster; it contains compounds that stimulate lactation and add a savory kick to your meals.

6️⃣Sesame seeds: Sprinkle sesame seeds on salads or stir-fries to reap their lactogenic benefits. They’re rich in calcium and other minerals crucial for milk production.

7️⃣Salmon: Loaded with omega-3 fatty acids, salmon promotes brain development in infants and supports overall milk production.

8️⃣Fennel: This aromatic herb is a natural galactagogue, meaning it helps increase milk supply. Enjoy it in salads or soups for a lactogenic boost.

9️⃣Brewer’s yeast: Adding brewer’s yeast to smoothies or baked goods can enhance milk production thanks to its high concentration of B vitamins and protein.

🔟Quinoa: A complete protein source, quinoa is a fantastic addition to any breastfeeding diet. It’s also rich in fiber and essential minerals.

Remember, incorporating these foods into your meals can make a significant difference in your breastfeeding journey.

If you are struggling with Breastfeeding and you need personalized guidance and support, I’m here to help.

How? Join my coaching program where I blend real-life experiences with professional expertise to empower you on your breastfeeding journey. From one-on-one WhatsApp sessions to personalized plans tailored to your needs, let’s work together to ensure you and your baby thrive.

DM me on +254723899429 / ✉️ muminawellness@gmail.com for more details! 🤱💕

Signed with Love 😘

Lilian Mutanu Mumina

Registered Dietitian

Mumina Wellness Solutions.

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