GalactagogueAugust is a celebration of raising awareness on breastfeeding. Breastfeeding is an act of feeding the baby conveniently and naturally with mothers’ breastmilk. But, how can mothers confidently breastfeed their babies until they reached their 2nd birthday if they are losing the capability of producing it naturally? Are there foods to eat or exercise to be done, just to boost breastmilk naturally? Well, the answer is a big YES! Say hello to Galactagogues, a term that come from the Greek word “galacta” meaning milk and “agogos” which means leading. Galactagogue (also Lactagogue) is any substance, activity, and condition that increases milk production in humans and other animals. The most effective galactagogue is consistent breastfeeding which stimulates breastmilk production through the release of hormones called prolactin and oxytocin. Breastmilk production can also be influenced by positive emotions, good mental conditions, and foods.

Galactagogue-rich foods are easy to find and prepare. Here are some galactagogue-rich foods that you can check for yourselves:

  • Yams, beets, and carrots. The beta carotene in these red and orange vegetables is important to the production of breast milk. Yams, beets, and carrots have the added benefit of supplying iron and minerals.
  • Dark, leafy greens. Dark, leafy green vegetables are a wonderful source of important enzymes, vitamins, and minerals.
  • Green papaya. This galactagogue is prized in Asia for its enzymes, vitamins, and minerals. It’s a particularly good source of vitamin A and vitamin C.
  • Fennel and fennel seed. The fennel seed is widely considered to increase milk production. The vegetable, which can be eaten raw or cooked, may also help.
  • Grains, nuts, and legumes may lead to an increase in breast milk. In addition to their reputed antibiotic and anti-inflammatory properties, oats are well-known comfort food. It’s thought that eating something associated with comfort may cause a woman’s body to release oxytocin, a hormone involved in the production of milk. Other grains that may function as possible galactagogues include millet, brown rice, and barley.
  • Legumes, such as chickpeas and lentils, have long been touted for their milk-boosting properties.
  • Brewer’s yeast. Also known as nutritional yeast, brewer’s yeast is a good source of protein and iron. It also contains phytoestrogens, which may help with breast tissue health and lactation. Raw nuts, including cashews, walnuts, and macadamia nuts, are also believed to support the production of milk.
  • Sesame seeds. Another Asian galactagogue, sesame seeds are a vegan source of calcium. Black or light-colored sesame seeds will work, as will tahini, a creamed version of the seed.
  • Lactation cookies. Recipes for lactation cookies often combine flax seeds, brewer’s yeast, oats, and other purported milk-boosting ingredients to get a tasty treat.

Some of the most well-known and anecdotally effective galactagogues are herbal. Tens of herbs are believed to increase breast milk for nursing mothers. Many of these herbs stimulate mammary growth as well as provide hormonal support. Fenugreek, one of the most well-known galactagogues, is a Middle Eastern spice. Nettle, blessed thistle, and ginger are other popular herbs that are thought to improve milk production. Avoid herbs that can decrease your milk supply, such as parsley, sage, and peppermint (in large quantities). Also, avoid garlic, onions, and spicy foods, which some believe discourage babies from nursing. Anything that gives you gas or indigestion may affect your baby as well. Aside from the food to consume, exercising is also a great way to boost milk production. A new study led by researchers at The Ohio State University Wexner Medical Center and College of Medicine found that even moderate exercise during pregnancy increases a compound in breast milk that reduces a baby’s lifelong risks of serious health issues such as diabetes, obesity and heart disease. Also, consistent breastfeeding stimulates breastmilk production naturally.

Breastfeeding creates a special bond between mothers and babies. It is one of the most important acts a mother can give to her child for survival and in doing so, she can have the assurance of a lifetime that her child will be nutritionally healthy and have a stronger immune system to become not prone to diseases, naturally smart and can perform well in life even as adults. The first 1000 days of a child is said to be the child’s golden window of opportunity. So, mothers out there, start breastfeeding your child now and worry no more because galactagogue foods are right behind you!

-NOI ZAMUBEC ALOMAR C. ADLAWAN, RND

REFERENCES:

1.Study finds exercise increases benefits of breast milk for babies

https://www.sciencedaily.com/releases/2020/06/200629120220.htm

2.Galactagogue food to try

https://www.healthline.com/health/galactagogues

3. Herbal galactagogue

https://www.healthline.com/health/parenting/galactagogues#:~:text=Some%20of%20the%20most,to%20improve%20milk%20production

4. Things you should avoid to increase your breast milk

https://flo.health/being-a-mom/your-baby/baby-care-and-feeding/how-to-increase-breast-milk