Foods that promote lactation: which ones should you choose?

Lactation, also known as breast milk production, is a physiological process regulated by hormones. Milk production typically begins about three days after childbirth. This phenomenon occurs following the secretion of colostrum, which is triggered shortly before childbirth by two main hormones: oxytocin and prolactin: To learn more, find out how to manage your milk coming in.

The food choices you make obviously impact the nutritional value and flavor of your breast milk. They also influence milk production. Certain foods can help stimulate milk production thanks to their content of essential nutrients such as protein, healthy fats, complex carbohydrates, vitamins, and minerals. Additionally, staying well-hydrated by drinking enough water is also important for maintaining adequate milk production.

Several simple daily habits can help boost milk production:

• A balanced diet and staying well-hydrated every day.

• Encourage skin-to-skin contact with your baby

• Make sure your baby is in the correct feeding position by ensuring their mouth is aligned with the nipple, they are properly latching onto the areola, their nose is clear, and their body is positioned correctly for swallowing.

• Increase the frequency of feedings, even at night, without waiting for the baby to cry

• Offer both breasts at every feeding

• Alternate between both breasts

• Gently massage your breasts during feedings to promote milk flow and hormonal processes

• To promote optimal milk production, it is recommended to avoid giving your baby supplements too early. It is best to focus on exclusive breastfeeding during the first few weeks to stimulate abundant milk production.

If breastfeeding remains difficult after 24 to 48 hours, consider consulting a lactation consultant: For more information, check out our 8 tips to boost lactation.

Galactogenic foods to increase milk production

Certain foods, particularly plants and grains, are known to promote the production and release of breast milk; these are called galactagogues. Although they may be available as dietary supplements, their effects are often more beneficial when incorporated into your daily diet. Here is a list of these galactagogue foods:

• Certain plants: Fennel, green anise, cumin, Moringa oleifera, and fenugreek.

• Orange malt, found particularly in non-alcoholic beers.

• Vegetables: Carrot juice, seaweed, seaweed tartare, cooked beets, lentils

• Grains: Oats, Barley, Semi-whole grains, Barley-based coffee substitute

• Nuts and seeds: Almonds, Plant-based beverages made with almond powder, Chia seeds, Sesame seeds, Wheat germ

• Fats: Various oils, Raw butter, Avocado

• Proteins: Fatty fish (sardines, herring, mackerel, wild salmon), high-quality meat, soft-boiled or hard-boiled eggs.

Find out more in our article on galactogenic foods

Expert advice

We encourage you to consult a doctor before making any changes to your usual diet.

From the very start of breastfeeding, it is advisable to incorporate galactogenic foods to support milk production right from the beginning, as the first few weeks are crucial for establishing adequate milk supply. It is recommended to consume galactogenic foods regularly throughout the day, including as snacks between main meals and by adding these ingredients to your meals.

Some experts suggest consuming galactogenic foods before or after feedings to ensure adequate nutrition before each feeding and provide your body with the necessary nutrients to produce milk. If your milk supply decreases, temporarily increasing your intake of galactogenic foods may be a strategy, but it is important to consult a healthcare professional before making significant changes to your diet.

Note that galactogenic foods should be incorporated as part of a balanced and varied diet, ensuring you consume a variety of nutritious foods to meet all your nutritional needs.

Gipsy graduated from ESJ Paris and spent 10 years working in general and women’s magazines before specialising in health and wellbeing. Now a certified Yin Yoga teacher, she combines her passion for writing with her love of yoga. Through her articles, she aims to share simple, practical habits that support wellbeing and encourage a more mindful approach to everyday life.