Perhaps you are a nursing mother and have been complaining of how your breast milk seems to be in short supply. There is no shortage of anecdotal evidence on galactagogues — foods thought to encourage breast milk production. Truth is, there is not much high-quality research out there to say for sure whether eating the right stuff can really increase milk supply. Let’s look at 4 foods thought to boost milk production:
1. Oatmeal or oatmilk
Whether in the form of a bowl of old-fashioned oatmeal, a trendy oat milk latte or an oat-filled lactation cookie, breastfeeding moms have long relied on oats to help them make more milk. The whole grain is a source of iron (half a cup of dry oats has close to 2 mg of iron, or around 20 percent of what breastfeeding moms need per day), and low levels of the mineral are known to inhibit milk supply.
2. Fennel seeds
The crunchy, licorice-flavored seeds are another traditional milk booster, and they’re commonly found in lactation cookies and teas. Like fenugreek, fennel seeds contain estrogen-like compounds that are thought to enhance milk supply. Studies show that fennel seed consumption produces greater milk volume and fat content, as well as infant weight gain.
3. Lean meat and poultry
Lean beef, pork, lamb and poultry are top sources of iron. So if getting enough of the mineral promotes a more robust supply, filling up on these foods could be helpful. However, there is no direct evidence or research tying meat consumption to increased milk production.
4. Garlic
A study showing the link between garlic and milk supply found that supplementing with the aromatic ingredient didn’t make a difference. But plenty of moms swear that it helps their production — and a clove or two makes almost any savory food more delicious (and healthy). So why not try it?