Introduction
Breastfeeding is a remarkable journey—both beautiful and challenging. For many new mothers, one of the top concerns is milk supply. Is the baby getting enough? Is my body producing enough? If you’re asking these questions, you’re not alone.
For many new mothers, concerns about milk supply can spark anxiety and endless Google searches. You may have come across the term galactagogues—foods, herbs, or supplements believed to help boost breastmilk production. From fenugreek and oats to lactation cookies and herbal teas, galactagogues are widely discussed in parenting groups and lactation circles alike.
While these natural remedies can sometimes offer support, it’s important to understand that the most powerful driver of breastmilk supply is demand—the more often and effectively a baby nurses (or milk is expressed), the more milk your body is signalled to produce.
Galactagogues may offer a gentle nudge, but they’re not a substitute for effective breastfeeding or pumping routines. And like any supplement, they may not work the same for everyone—and can sometimes cause side effects.
In this blog, we’ll explore what galactagogues are, how they might help, popular natural options, and when it’s best to seek help from a lactation consultant.
What Are Galactagogues?
The word “galactagogue” comes from the Greek word “galacta,” meaning milk, and “agogos,” meaning leading or promoting. Simply put, galactagogues are substances that promote or increase breast milk production. These can be natural (like herbs and foods) or pharmaceutical (like domperidone or metoclopramide, prescribed in certain cases under medical supervision).
In this blog, we’ll focus on natural galactagogues—foods and herbs that have been used for generations across various cultures to support lactation.
How Do Galactagogues Work?
The exact mechanism by which natural galactagogues work isn’t always clear. Some herbs are believed to stimulate the production of prolactin—the hormone responsible for milk production. Others might simply provide the body with key nutrients and hydration, helping the mother feel stronger and more relaxed, indirectly supporting supply.
While scientific evidence varies from food to food, many lactating mothers report anecdotal benefits. It’s also important to remember that no food or herb can substitute regular breastfeeding or pumping—the most important signal to your body to produce milk is the baby’s demand.
Top Foods That Boost Milk Supply (Galactagogues List)
Here’s a curated list of galactagogue foods that are both nourishing and traditionally used to support lactation:
1. Fenugreek Seeds (Methi)
Fenugreek is one of the most well-known and widely used galactagogues.
How it helps: It contains phytoestrogens that may help stimulate prolactin.
How to use: Soak fenugreek seeds overnight and drink the water in the morning, or take them in capsule form (with professional guidance).
Note: Some women notice a distinct maple syrup odor in sweat or milk after consuming fenugreek. Also, it may not be suitable for mothers with thyroid issues or asthma.
2. Fennel Seeds (Saunf)
Fennel is known for its sweet flavor and digestive benefits, and it’s often used in lactation teas.
How it helps: Like fenugreek, fennel contains estrogen-like compounds and may help reduce gas and colic in babies through breast milk.
How to use: Brew fennel tea, chew fennel seeds post meals, or add it to cooking.
3. Shatavari (Asparagus Racemosus)
An Ayurvedic powerhouse, shatavari is traditionally used to support female reproductive health and lactation.
How it helps: Acts as a natural hormone balancer and may increase prolactin levels.
How to use: Available in powder or capsule form. You can mix the powder in warm milk or water.
4. Oats
Oats are not only comforting and nutritious, but they are also one of the easiest galactagogues to include in your diet.
How it helps: Rich in iron and fiber, oats may help prevent maternal anemia, which can impact milk supply.
How to use: Try oatmeal for breakfast, oat-based lactation cookies, or oat smoothies.
5. Moringa (Drumstick Leaves)
Moringa is gaining global recognition as a superfood, and it’s a traditional galactagogue in many parts of Asia and Africa.
How it helps: Packed with vitamins A, C, calcium, potassium, and iron—all important for lactating mothers.
How to use: Add fresh moringa leaves to soups or stir-fries, or take moringa powder in capsules or smoothies.
6. Garlic
Love it or hate it, garlic has been used for centuries to support milk production.
How it helps: Some studies suggest babies suckle longer when mothers consume garlic, possibly due to flavour transfer through milk.
How to use: Add crushed garlic to dals, soups, or stir-fried veggies. Some moms swear by garlic sautéed in ghee as a daily remedy.
7. Barley
Barley is a whole grain rich in beta-glucan, a fiber known to increase prolactin levels.
How it helps: May help enhance milk volume and hydration.
How to use: Boil barley and drink the water, add to soups, or include barley flour in rotis or porridge.
8. Brewer’s Yeast
This one is especially popular in the West and is a common ingredient in lactation cookies.
How it helps: High in B-vitamins, iron, and protein, which are helpful for postpartum energy and lactation.
How to use: Available in powder or tablet form; can be added to smoothies, cookies, or sprinkled on food.
9. Nuts and Seeds (Especially Almonds and Flaxseeds)
Nuts are energy-dense and packed with good fats, proteins, and essential nutrients.
How they help: Almonds are rich in calcium and omega-3 fatty acids, and flaxseeds are a great plant source of oestrogen-like compounds.
How to use: Snack on soaked almonds, mix flaxseed powder into rotis, or add them to porridge and smoothies.
10. Green Leafy Vegetables (Like Spinach, Kale, and Dill)
Leafy greens are a must-have for any postpartum diet.
How they help: High in vitamins (A, C, E, K), calcium, and phytoestrogens that may support lactation.
How to use: Sauté spinach or dill with garlic, blend kale into smoothies, or include a variety of greens in daily meals.
Tips to Maximize the Benefits of Galactagogues
- Stay Hydrated: Many galactagogues, especially those consumed as teas or soups, also help with hydration—a key component of milk production.
- Combine with Frequent Feeding or Pumping: Galactagogues are not magic bullets. They work best alongside regular emptying of the breast.
- Don’t Overdo It: More isn’t always better. Start with small quantities and observe your body’s response.
- Balance Your Diet: Galactagogues work best in the context of a well-rounded, nutrient-rich postpartum diet.
- Watch for Baby’s Reaction: Some galactagogues (like garlic or fenugreek) may subtly alter the flavor of breast milk. Most babies don’t mind, but some may show sensitivity—observe and adjust if needed.
When to Seek Help
If you’re struggling with persistent low supply despite trying galactagogues, it’s time to connect with a lactation consultant. Sometimes the issue isn’t food-related—it could be poor latch, infrequent feeding, or hormonal issues. Galactagogues are supportive tools, not stand-alone fixes.
Also, avoid self-medicating with herbal supplements without guidance. Some herbs, even natural ones, can interfere with medications or underlying conditions (like thyroid or diabetes). Save Babies offers free of cost Lactation support to all breastfeeding moms, through their toll free helpline 1800-419-2199. The helpline is backed by Certified Lactation counsellors, available Monday to Saturday, 10am -6pm.
Conclusion
Galactagogues can be a comforting part of your postpartum diet, especially when used with care and consistency. Whether it’s a warm bowl of oatmeal, a sprinkle of flaxseeds, or a soothing cup of fennel tea—these foods can provide both nourishment and emotional reassurance.
But remember, the most powerful booster of milk supply is your baby. The more your baby nurses, the more your body understands the need. So, eat well, rest when you can, and lean on traditional wisdom backed by modern knowledge.
Your body knows how to do this—and you’re not alone on this journey.
