Breastfeeding

14 Fall Foods to Support Lactation & Boost Milk Supply

I'm Rebecca Burditt!

A Holistic Maternal & Child Health Practitioner using real food nutrition and organic living to raise my farm grown kids on our California Central Coast farm. I help empower mamas (& the professionals who support them) to thrive like a mother.

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I love fall!

The changing season. The chilly evenings. The easy crock-pot meals.

Oh, and did I mention the colors?

Just the vivid shades of the leaves about to fall and the orange flecks of pumpkins peeking out of luscious fields is enough to make me want to take a deep breath and cozy up to the season.

The best part about fall though?

Hmmm…I would have to say the incredible abundance of nourishing foods autumn provides us with.

After all, it is known as the harvest season and all for a very good reason.

It’s the time of year when we instinctively begin to crave more sustenance through foods such as root vegetables and healing spices in order to help support our immune systems and deeply nourish our bodies as we head into the colder months.

Fall Foods to Support Lactation & Help Boost Milk Supply

ARTICHOKE (INCLUDING JERUSALEM ARTICHOKE):

Artichokes are an excellent source of potassium, magnesium, vitamin C, folate, and dietary fiber which not only support lactation but liver health as well.

BEETS (BEET ROOT):

Beetroot is an excellent source of folate and good source of manganese. But beware — consuming too much beet root can lead to pink-tinted milk!

BROCCOLI:

Cruciferous vegetables contain significant amounts of glucosinolates whichmay have a positive effect on breast milk production in some women by helping to keep estrogen levels balanced.

CARROTS:

Carrots have been shown to have a balancing effect on a mother’s energy and, even according to some reports, thyroid health thus benefitting lactation.*

CAULIFLOWER:

Again, cruciferous vegetables contain significant amounts of glucosinolates whichmay have a positive effect on breast milk production in some women.

FENNEL:

Fennel can help increasing milk supply as it is a well-known herbal galactagogue which has been used to increase the supply of milk in nursing women for centuries.

FIGS:

Figs are by far one of the most lactogenic fruits out there. They not only contain high levels of digestive enzymes, but are a great source of calcium and other minerals as well which help support a lactating mother’s milk supply.

GARLIC:

Garlic not only helps support healthy gut function, but also has anti-inflammatory and antimicrobial properties making it effective in fighting conditions such as mastitis and thrush. Some studies show babies may have increased breastfeeding duration ⁽¹⁾ and thus positively impact on breast milk production due to the taste of garlic present in breast milk.

GREEN BEANS:

Green beans are a good source of vitamin C, dietary fiber, folate, vitamin K and silicon (needed for healthy bones, skin, and hair).

GREEN LEAFY VEGETABLES – (SUCH AS) ARUGULA, ENDIVE, KALE, SPINACH:

Green leafy veggies are rich in minerals such as iron, calcium, and folate. Women who are breastfeeding are advised to eat one or two portions of green leafy vegetables every day to enhance lactation.

ONIONS:

Onions provide lactating mothers with a host of benefits including anti-bacterial and anti-inflammatory properties, blood sugar regulation, digestion support, and blood detoxification.

PUMPKIN (AND DON’T FORGET THE PUMPKIN SEEDS!):

Pumpkin has been linked to an increase in milk production for many nursing mamas. Even pumpkin seeds (also called pepitas) have been found to be extremely beneficial.

RADICCHIO:

Full of B vitamins, vitamin C and vitamin K — radicchio helps support the immune system, fight environmental toxins, assist with detoxification, and support lactation.

SWEET POTATO, YAMS, POTATO:

Sweet potatoes, yams and potatoes are high in iron and good for the liver which can naturally help boost your milk supply.


Source:

  1. Mennella JA and Beauchamp GK; The effects of repeated exposure to garlic-flavored milk on the nursling’s behavior; NCBI

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Fueled by equal parts iced green tea and passion, I am a fearless Mama Bear who spends my days empowering mamas — and the professionals who support them — nourish the next generation.

With more than a decade of experience helping mothers reach their feeding + wellness goals and as a mama who has birthed and breastfed five babies of my own, I understand that at times navigating motherhood can be hard! My goal is to share the exact education & support I've provided to thousands of families over the years to help you holistically thrive on your journey through motherhood and beyond! Seriously ... let me be your person!

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A Holistic Maternal & Child Health Practitioner, using real food nutrition and organic living to raise my farm grown kids on our California Central Coast farm. I help empower mamas (& the professionals who support them) to thrive like a mother.™ 
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I'm Rebecca Burditt.

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