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Over the past few months, I’ve been enjoying a lactogenic diet to assist in milk production coupled with domperidone. Large amounts of domperidone cause adverse effects on my body including weight gain and fatigue. I’ve come on and off it Dom many times, however, the drug does work but in low doses for me. In speaking with @lusciousliz in the past she suggested eating whole foods. I took it a step further and considered what other mothers use to aid in lactation. Inducing lactation without pregnancy has been a much different experience than postpartum. I say that because the slightest changes can have a negative effect on an already low supply. Then it takes a bit to get back to where you were.
I am not one for lactation cookies/sweets. Sometimes I have a bad relationship with food and cannot eat just one of something. So over the past six months, I’ve incorporated Lactogenic Foods into my daily diet. It’s a slow process but they have been great in adding to my supply, creating nutrient-dense milk, increasing energy, and weight loss. Some foods help over time and other I see results within 24-48 hours. The holiday was busy and my supply took a hit but I’m back on track now and wanted to share. I hope others who are inducing, fully induced or a support find this information helpful. I will add recipes I’ve tried. Please feel free to share what has personally helped you or your partner.
Where can I purchase some items?
I live in a multicultural area and close to large metropolitan areas, I have no issue locating items. Check out Asian markets, order online or, at your local grocery stores.Do I have to strictly follow the recipe?
No. If you are savvy in the kitchen, do what works for you, and tweak the recipes to your liking. If you like fresh ingredients vs a powder or pre-chopped vs chopped; it’s up to you. Want less spice or sweetness; it’s up to you.What if I have an allergy or sensitivity?
Don’t jeopardize your well-being to induce or maintain your supply. Skip the item altogether or look for an alternative to use in a recipe.Partners how can you be supportive?
If you live with your partner, make a meal or their favorite drink. Arrive for a session with their favorite electrolyte drink. Suggest going shopping for items together.Helpful Books:
Mother Food: A Breastfeeding Diet with Lactogenic Food and HerbsEat to Feed: 80 Nourishing Recipes for Breastfeeding
Lactogenic Foods/ Galactogouges
Dark Leafy Greens
• Spinach
• Dandelion Greens
• Kale
• Seaweed; Seaweed SaladAsparagus
Carrots
Micro Greens; Alfalfa, Carrot, Broccoli
Sesame Seeds –Roasted/ Tahini
Oats
Barley
Chickpeas/ hummus
Anise Seeds
Fenugreek (Not my fave, did not work for me)
Almonds
Flax Seed
Torbangun/Cuban Oregano/Mexican Mint
Fennel
Fennell Seeds
Green Papaya
Sweet Potatoes
TurmericDrinks/ Hydration
These can be purchased pre-made, powder form, or homemade.Barley Water
Golden Milk
Moringa Tea
Fenugreek Tea (soak the seeds overnight, drink the infused water, and use the soaked Fenugreek in a dish; no waste.)
Anise Tea
Electrolyte Water/Body Armor/ Gatorade
Ixbut TeaPlease share what has personally helped you or your partner. Happy Milk Making!
Golden Milk.
I like it with fresh ingredients to wrap up evening. Golden Milk has other benefits along with lactation. Both parties can enjoy this drink.Epicurious Recipe with fresh ingredients
Dandelion Greens
Dandelion was very helpful to me but they are ROUGH! They can be extremely bitter. Rosemary Gladstar’s Medicinal Herbs book has a great recipe but I will have to find it again.
I’ve cooked them with bacon, added them to salads, sautéed in butter. Word of warning they can be harsh. If anyone knows a great way to cook these please share.
Barley Water
I first saw this in the Mother’s Food Book then located it online. Per cup, I mix in Trader Joe’s Brown Oat Milk Creamer… Its SO Good!Here is Oat Mama’s take on Barley Water. Oat Mama wrote Eat to Feed.
Oat Mama- Barley WaterOatmeal
I think oatmeal is my superfood. It’s never let me down even postpartum. Oatmeal can be made with various tools (stovetop, instant pot, microwave, crock pot, oven, or fridge) and a million different variations. Have fun making your own oatmeal concoctions by adding different liquids, fruits, seeds, nuts, sweeteners, supplements, or powders.
Curried Chickpeas
This can be eaten as a main with rice or use as a side with a protein. I’ve eaten it over rice made with coconut milk.
This recipe is pretty straighforward.
Easy Curried ChickpeasAfter reading your posts I’m now hungry. Thanks Bella!😜
My Mom used to soak dandelion greens overnight. Dump the water then prepare like other greens with a ham hock. Mmhmmm.Torbangun/Cuban Oregano/Mexican Mint
I purchased the plant off Etsy over the summer and it lasted me until November. I brought it in the house and well… I killed it. Outside it was wonderful and low maintenance. Since I knew the plant wasn’t going to make the winter, turned it into a tincture. I used the method in Rosemary Gladstar’s book. Legendairy sells Torbangun “The Lactivist” in tincture form. I paid no where near that price and ended up with three, four ounce bottles.
I’ve cooked with torbangun, ate it with fruit (canteloupe & Watermelon), or just chomped on the leaves and chased with water.
Epic posts! Thank you so much. Oats is my go to as well. I read somewhere shelled pumpkin seeds & apricots are good too. I had a good response to it
Bella
This is so helpful! Thank you for listing these ingredients and recipes@bella3 this is a really great and informative post. It also shows the kind of effort that goes into inducing and maintaining lactation. I learned early on that missing just one pumping session had an effect on my supply and took about 3 days to rebound.
Awesome info!! 🙏 thanks!!
I had read to avoid antihistamines and peppermint as it can “dry” ya up!
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