Lactogenic Food for Breastfeeding by Lucy Tran

What does consuming lactogenic food have to do with breastfeeding?

​Milk production is a supply and demand process, the more the baby nurse or pump, the more your body will make (***). So what does that have to do with consuming lactogenic food? Sometimes stimulation alone isn't enough to increase milk production. Thus to help boost milk supply, lactogenic food also known as galactogogues, contains phytoestrogens and other chemical properties that stimulate lactation (***). Many mothers have struggles with breastfeeding and producing enough milk for their baby (***), While it may be necessary to supplement for low milk supply, it doesn’t mean you have to end breastfeeding. Breastfeeding isn’t the only source of nutrition therefore don’t be discouraged if you have to supplement with formula while you try to build up your supply! Whatever amount of milk you are able to give to your newborn it will benefit them in the long run.

There are components in certain foods called lactogenic aides, which have been noted to incresae a mother's milk supply. When lactogenic food is added to a well-balance breastfeeding diet, these foods are believed to increase breast milk (***). Although lactogenic foods have been used as a natural way to increase mother’s milk for centuries and by different cultures, it is important to note that there is only a small amount of scientific proof that they actually work (***). 

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Popular Lactogenic Foods

• Oats – grains and legumes are nutrient rich as well as iron rich that has been commonly used to boost lactation 
• Brewer yeast – can help increase milk supply and provide essential nutrient to the breast milk. It is high in iron, chromium, selenium and B vitamins
• Almonds – high in protein and fatty acids, also contains magnesium and calcium that helps prevent a drop in milk supply
• Fennel and Fenugreek – contains phytoestrogen that comes in a tea, supplement, or fresh form
• Flaxseeds – provide healthy fats that promotes child brain development
• Dark Leafy green – spinach, kale, alfalfa, collard greens and broccoli are nutrient powerhouse. They are packed with minerals, calcium and iron that are great for lactation but also your energy and immune system.
• Fruits – adequate amount of Vitamin C to help improves absorption of iron, to avoid anemia. 
• Proteins and healthy fats (plant or animal) – iron is essential component of breastmilk, 2 portions of fish a week will ensure you are consuming enough Docosahexaenoic Acid (DHA) and omega-3 to pass along to baby in breastmlk. 

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What to avoid or minimize use (can cause milk supply to decrease!)

​Note: Spicy food, garlic, citrus, and gas-inducing food are recommended to avoid due to possible cause of colic in baby

• Some herbs in excessive amount: peppermint, parsley, sage and oregano.
• Excessive  amount of caffeine, alcohol, and tobacco 
• Fish with high mercury
• Taking certain medication can decrease milk supply
• Lack of sleep, high stress, and not enough caloric intake​

Benefits of Breastfeeding: (***) 

• It has antibodies that protects them from viruses and bacteria
• Causes less upset stomach, diarrhea and constipation than formula
• Reduces risk of inflammatory bowel diseases, ear infection, respiratory infections,
  ​gut infection, etc
• Reduces risk of breast cancer and also promotes healthy weight in baby and help mommy loses weight too! 

Tips while breastfeeding

• Feed and or pump often to increase production
• Drink plenty of water!
• Incorporate lactogenic food into diet, try the NO BAKE Lactation Cookies listed below to help boost milk supply!
• Have water and snack near you when you are breastfeeding, to provide energy and also replenish the liquid inside your body
• Maintain a well-balance diet and sleep when you can

No Bake Lactation Cookies (***)

• 2 cup rolled oats
• 1 cup mixed nut butter (you can use almond
  or peanut butter)
• ½ cup raw honey
• ½ cup flaxseed meal
• ¼ cup brewer yeast
• 2 T almond flour
• 1 teaspoon vanilla extract
• 1 cup mini dark chocolate chip
• ½ cup dried cranberries or fruit or nuts (optional)
• ¼ cup melted coconut oil (optional)
• ¼ cup rice protein powder (optional)

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​Mix everything together in a bowl until well incorporated like dough, if too dry you can add more peanut butter, if too wet add more almond flour.  It should be able to hold itself when molded into a ball and flatten into a cookie shape.  Store in an airtight container and refrigerate up to 2 weeks for maximum shelf life. However these cookies don’t need to be refrigerated to eat, you can take them on the go! ENJOY!

Note: It is recommended to consume 1-2 cookies a day for a few days before increasing amount (to avoid being engorged)

References:
1. Making the decision to breastfeed. (2019, March 14). Retrieved from https://www.womenshealth.gov/breastfeeding/making-decision-breastfeed.
2. Breastfeeding. (2015). Nursing for Women’s Health, 19(1), 83-88.
3. Buntuchai, G., Pavadhgul, P., Kittipichai, W., & Satheannoppakao, W. (2017). Traditional Galactagogue Foods and Their Connection to Human Milk Volume in Thai Breastfeeding Mothers. Journal of Human Lactation, 33(3), 552-559.
4. Children's Hospital. (2014, February 23). Diet for Breastfeeding Mothers. Retrieved from https://www.chop.edu/pages/diet-breastfeeding-mothers.
5. Mirchandani, A. (2019, February 9). 7 Lactogenic Foods for Nursing Moms. Retrieved from https://www.mother.ly/lifestyle/lactogenic-foods.
 
Images:
1. https://img1.parentune.com/images/blogs/12_1474019015539.jpg
2. https://naturallymademom.com/wp-content/uploads/2018/07/shutterstock_722718079-e1532118737664.jpg
3. https://www.verywellfamily.com/thmb/XECvThZyMutZGxWb6XhfIvr9zZk=/768x0/filters:no_upscale():max_bytes(150000):strip_icc()/431815-article-things-decrease-breast-milk-supply-5ab93ea06bf0690038f7deba.png
​4. https://eatingrichly.com/wp-content/uploads/2018/08/No-Bake-Lactation-Cookies-Recipe-7225-800x1200.jpg