Lactogenic Foods | What Foods help with Breastfeeding?
Written By Vanessa Carrillo, BS, CLS
Before you rush to Trader Joe's to purchase these lactogenic foods, remember that nothing can replace the importance of supply and demand when it comes to breastfeeding. The more you latch and/or pump, the more signals you send to your brain to produce more milk.
Now, let's move on to the list of lactogenic foods.
Whole grains
Quinoa
Oats
Barely
Brown rice
Legumes
Brewer’s Yeast
Nuts/seeds
Dark leafy greens
Legumes: Fiber-rich foods from legumes and whole grains keep you feeling full, preventing overeating later in the day. Healthy fats from nuts and seeds increase the fat in your milk, helping your growing baby feel more full.
Herbs/spices
Dill
Coriander
Turmeric
Sesame seed/tahini (think hummus)
Morninga
Herbs and spices can make lower calorie foods more flavorful, so you don’t consume excess calories.
Fruits
Apricots
Dates
Figs
Green papaya
Nectarines
Peaches
Plums
Sweet cherries
Fruits are lower in calories, helping you meet your calorie deficit (if you're trying to lose weight) while consuming the necessary nutrients for postpartum recovery.
Bottom Line: Frequent and effective milk removal is the best way to increase and maintain your milk supply. If you're experiencing low milk supply, consult with a certified lactation consultant or an IBCLC.
About the Author
Vanessa Carrillo BS Nutritional Science
Contributing Editor
Vanessa is a Chicago-based community nutritionist. She has a BS in Nutritional Science from Iowa State University.
She enjoys writing about Latino food, trendy health products, and pop culture. She writes, edits, and creates content for The Millennial Nutritionist. If she’s not working, you can find her running with her Husky along Chicago’s lakefront path. Catch more of her on The Millennial Nutritionist Podcast.