Breast Is Best: Herbs and Foods to Boost Your Breast Milk Supply
Our beloved babies come into this realm in multiple ways… from free birth to C-section. No matter how they come through us, once they are here our natural inclination is to hold them in our arms close to our heart and be grateful for their arrival.
Many babies, once on their mama’s chest in the heart-to-heart position, will naturally sniff out the breast and latch as babies have built in sniffing capabilities to locate their food. Babies also have a strong desire to make that next connection to their mama, moving from the inside connection to the outside connection as it is ingrained into our human survival. Some babies do need a bit more support and coaxing, and that is okay. Getting that connection going as soon as possible postpartum will give your baby the much needed immune boost of colostrum, which is thicker and more yellow than breastmilk. It is nutrient dense, high in antibodies, antioxidants and EGF or epidermal growth factor which support the development and growth of your baby’s digestive and gastrointestinal tract. Together, these start paving the way to build a strong immune system for your baby.
After a couple of days, the colostrum will change into breastmilk. Beware as this is the common time when many mamas will feel ‘the crash’ as prolactin, the hormone responsible for milk production, takes over and progesterone and estrogen take a back seat and drop off swiftly. If ‘the blues’ do occur, hang in there and get some extra support as your body balances out. It’s best to breastfeed through as it is recommended as the top choice to address ‘the blues’, but also know something as simple as a tincture of fresh Lemon Balm Leaves (Melissa officinalis) at several drops throughout the day or a decoction, cooled down with the addition of some whole raw milk with raw honey, can help brighten a melancholic soul. Drinking 1-2 cups a day for a few weeks should do the trick. This sedative should take the edge off. If ‘the blues’ extend beyond this point, please seek professional care to support you getting back on your happy mama feet.
Breastmilk delivers many needed nutrients and hormones to your baby. It has been proven for centuries that breastmilk is the perfect first food for your little love. On top of building your baby’s immune system and helping him or her grow, breastfeeding your baby also serves your body. With every suckle, they are helping your uterus pull back into shape. The faster the uterus regains its pre-conception shape and size, the healthier it is for you. Pretty beautiful how this two-way connection benefits both mama and baby. And let’s remember the cherry on top aspect of breastfeeding… the bond it forms. It’s not random that the heart chakras pretty much line up, especially with newborns, while breastfeeding. Breastfeeding also releases the love hormone, oxytocin, through our bodies and many mamas will definitely feel that euphoria when a positive connection occurs.
Did you know that your baby will actually signal to your body about what sort of milk it would like? Is baby asking for a refreshing drink to get hydrated, or is baby requesting the breastmilk version of a steak and potatoes, something dense that will really fill their bellies up… or at least for the next few hours. This is why feeding on demand is such a rewarding experience for your baby. It will also support you keeping your supply up as each feeding signals to your body to get to work on making more milk. Feed immediately post birth and often through the days and nights. Always empty out during each feeding.
In Chinese Medical theory, our bodies have 12 main channels of energy. The liver channel runs up and ‘cups’ the breast. The liver is also what predominantly controls the flow or lack of flow of our emotions and energy which is why a happy liver makes for a chill mama with rivers of milk to easily feed her baby or babies. Eating 100% grass-fed liver will definitely benefit a nursing mama nutritionally. ‘Like supports like’ meaning eating liver supports and maintains a high functioning, healthy liver.
The stomach organ is central in our bodies and is associated with the earth element. It needs to be in balance at all times in order to ensure balance and harmony throughout our bodies. The stomach meridian actually runs directly through the breast owning a specific point on the nipple. It is said that “if the breastfeeding mother has thick flavored food or bears indignation or grudges, energy will therefore stop circulating and the portals will become blocked. Because milk is no longer able to come out, the blood of the stomach channel becomes hot and transforms into pus.” Though this is valid, irregular feedings can also cause the breast energy to back up and cause stagnation leading to lack of healthy flow and in extreme cases mastitis. Feeding on demand, as well as keeping yourself properly nourished and well rested, will go a long way to prevent any issues.
With my firstborn, as amazing as the birth was, all the anticipation of our baby arriving and him now being with us, my body was feeling elated, but also stuck. There is an acupuncture point called ‘Lesser Marsh’ located on the dorsal aspect of the pinky finger next to the bottom of the nail bed that treats blockages in the nipples. Luckily, my husband, knowing exactly what to do, grabbed a diabetic lancet, took my pinky, congested the pinky-tip, then did a quick prick. The results were instant like removing a beaver’s dam from a river! My milk rivers had been freed and were flowing like crazy! Instant rushing waterfalls! My body was ready and willing; it just needed the blockage removed. The body is self-healing. Acupuncture is one way to unleash this innate potential, but herbs are frequently easier to come by and can also restore health and harmony to your body.
Let’s chat a bit about herbs that are beneficial to get a mama’s breastmilk supply up and flowing. We as humans are composed most simply from blood and energy. Breastmilk is a byproduct of blood. A majority of the herbs that will be covered are blood building. Building strong blood allows a mama’s body to create a healthy supply of breastmilk.
Starting with Alfalfa (Medicago sativa) as it is a phenomenal herb to take the last few weeks of pregnancy to up Vitamin K and hemoglobin in your blood and prep your body and your baby’s for avoiding that dreadful Vitamin K shot. Alfalfa can be taken as a tea or a capsule. It is full of minerals like calcium, magnesium, phosphorus, potassium and almost all known vitamins. It also contains chlorophyll. This herb supports plasma and blood creation which is why Alfalfa supports milk supply, quality and production.
Red Raspberry Leaf (Rubus idaeus var. canadensis) is a known favorite that supports milk supply while also supporting uterine health. It is a great female herb that can be taken pre, during and post pregnancy. Before labour, Red Raspberry Leaf supports the mother’s body to open in order to help large heads birth naturally with ease and avoid tearing. Postpartum, it supports her uterus finding its preconception shape and tone. It enriches the milk and reduces breast discomfort as it is a general breast remedy and great for overall breast health. It also reduces postpartum pains. Red Raspberry Leaf nourishes the blood and supports all the female reproductive organs.
Stinging Nettle (Urtica urens/dioica) is one of the herbs highest in protein. It supports all protein pathways in the body such as digestion, immune response, liver metabolism, skin reactions and kidney elimination. Containing chlorophyll, indoles like histamine and serotonin, acetylcholine, flavonoids, vitamins including Vitamin C, proteins and dietary fiber, it is to say the least, an excellent all around nutritive and also a great iron tonic. It is perfect to treat postpartum hair loss as well. For a postpartum mama who is exhausted by labour, her body is calling for Stinging Nettle as this herb supports the restoration of muscle function. Nettle combines well with Red Raspberry Leaf making a great easy tea combo for mamas through all stages of pregnancy, from conception to pregnancy into labour and through the breastfeeding stages of motherhood. I like to add Alfalfa to this combo for the last few weeks of gestation in preparation for birth.
Fenugreek (Trigonella foenum-graecum) promotes breastmilk supply but also supports hair growth which some mamas complain about postpartum. This is an herb that I would recommend taking as a powder or tincture form as it is not a super tasty herb, but it can be very effective and therefore is absolutely worth exploring. Fenugreek can also be used as a menopause remedy, so something to keep in mind for the future.
Moringa (Moringa oleifera) is an adaptogenic herb that provides the essential 9 amino acids required for building a complete protein, contains antioxidants, is rich in vitamins and minerals like: Vit C, Vit B6, Vit E, Vit K, calcium, beta-carotene, riboflavin and iron. A great addition to a smoothie or taken as a tincture, this is a galactagogue herb breastfeeding mamas who want a super boost in their supply should try. It is important to note that Moringa should not be taken by mamas trying to conceive as it is used for birth control by rural villagers in India and will undermine your efforts.
Shatavari Root (Asparagus racemosus) is a tonic that has a rejuvenating action on the female reproductive organs and is great for your female body and your hormones throughout all stages and changes of your life. Being that it cleanses and nourishes the blood, it supports increasing breastmilk supply. The best way to take this herb is 3 grams of powder in a cup of whole raw milk with raw honey, mixed well. But mamas, be mindful, as this herb will not just support your breast milk supply, but also increases your fertility. If you are taking care of your baby, but already wanting to start planning for your next bundle of joy, this is a must have herb in your home. It is also said to aid in love and devotion which is what all strong bonded families need – commitment to one another through the waves of change.
Blessed Thistle Leaf (Cnicus benedictus, Carduus benedictus) is a pungent bitter herb containing a wide array of constituents including but not limited to: bitter sesquiterpene lactones, flavonoids, phytosterols, tannins, volatile oils, lingan lactones, mucilage and minerals such as calcium, manganese, magnesium and potassium. This very strong-tasting herb is best in a tincture unless you enjoy its very distinct flavor. It is a favored and reliable galactagogue… actually, it is one to think about for all stages of womanhood as it really supports the liver and all the hormonal changes that come with life including postpartum depression.
Borage Leaf (Borago officinalis) is a great herb for nervous exhaustion which can plague many a mama. Working on the hypothalamus and pituitary, aka the endocrine system, it makes an impact to increase lactation. Best taken as a syrup, this herbal remedy will help sweeten the mood when the baby blues take us by surprise and we want to keep on breastfeeding through the lows and exhaustion. Take some each feeding. It also works as a mild laxative. Remember, what goes into you, goes into your baby, whether it be nutrients or emotions.
Hops Flowers (Humulus lupulus) have a very special place in history. The very bitter flowers contain tannins, ammonia, resins, volatile oils, pectin and rutin. Hops Flowers are known as a relaxant and antispasmodic. Slightly salty, showing its affinity to the water/solid balance in the kidneys, this herb is famous as a staple in many cultures for breastfeeding mamas. It is useful for treating mental-emotional exhaustion and nervous strain, but do not fear… beer is not the only way you can consume hops. Though a quality hoppy beer has been traditionally used to support a mama in labour to pass her baby out with ease, to bring down the milk at the start of breastfeeding as well as to treat mastitis should it occur, drinking too much beer can damage the stomach, so moderation is key with beer. You may want to try consuming hops as a tea or tincture. Like with anything you put in or on your body, use the highest quality, chemical free option available to you. Hops is also phenomenal as a sachet in your pillow if struggling with insomnia, but the pillow sachet is highly NOT recommended for new mamas who need to wake at the sound of their baby calling for them as hops can work mysteriously like a magnet keeping your head in la-la land, deep asleep and stuck to your pillow.
Fennel Seeds (Foeniculum vulgare)… fresh ground Fennel smells so divine and if your body is craving vanilla ice cream, I highly recommend this combo! But feel free to take it as a tea, in a tincture or raw as is or a powder. Fennel is a digestive herb and will help reduce the chance of, or treat colic in your baby. Support your breastmilk supply and support your baby – sounds like a win-win!
Fennel can also be used with barley water to increase your breastmilk and ease your afterbirth pains. Soak a 1/2 a cup of pearled barley (sprouted barley will dry up lactation as will barley malt syrup) in 3 cups of drinking water overnight or by boiling for approximately 25 minutes. Strain out the barley grains and add them into a soup or feed to your chickens. Store the barley water in a sealed glass container and keep it in your refrigerator. Use 1 cup of barley water at a time, bring to a boil and pour it over 1 tsp of Fennel Seeds, let it steep for 30 minutes, pour off and then drink!
Dill (Anethum graveolens) is a mild digestive like caraway, anise or fennel. Containing flavonoids, coumarins, fixed oils, proteins, phenolic acids, triterpenes and volatile oils, it is traditionally used for colic and gas but also supports lactation. A great herb to support your milk and help keep your baby’s belly and intestines feeling good. When making recipes like homemade ranch dressing that call for Dill, don’t be shy… quadruple that Dill or add it in to your taste as it will help in many ways.
Japanese Mugwort (Artemisia princeps) also called ‘yomogi’ is pounded into sticky rice to make a ‘gomogi mochi’ which is a traditional food given to mamas postpartum to stop bleeding, prevent anemia and promote lactation. I haven’t tried these yet, but I do love a good mochi so definitely putting this one on my ‘remember this’ list to try!
And let’s not forget hydration! Consuming liquids between meals, rather than with meals, will support your hydration efforts and that in turn will support your breastmilk supply. Now there are schools of thought that say ‘clean’ water is best for hydration and other schools that advocate for whole raw milk. And within the schools of thought advocating for water there are many facets of belief. Always listen to your body and weigh out what is best for you, knowing this might change, and balancing that against what is actually available to you. Room temperature beverages, or slightly warm, are easier on your digestive system and your body. No matter which group you are drawn to, water or milk, drink to quench your thirst.
Some foods you might want to throw into your weekly eating schedule are: apricots, papaya, grapes, lychee fruit, mulberries, blueberries, goji berries, pomegranates, winter melon, avocados, snow peas, asparagus, green beans, carrots, yam, watercress, beets, parsley, spirulina/chlorella, all leafy greens including beet leaves and dandelion leaves, peanuts, pecans, cashews, black beans, lima beans, navy beans, pinto beans, quinoa, amaranth, spices like anise, cumin, caraway, coriander and/or black sesame seeds, lamb, chicken, whole raw milk – cow or goat and milk products. Proteins and saturated fats should be staples in your daily repasts. Enjoy feeding your body to feed your baby love.
Now that your milk is full and flowing and mastitis is not an issue did you know that breastmilk can be used to treat pink eye or nasal congestion in your baby? Yes – basic baby ills and infections can be remedied with your breastmilk being applied directly to the affected area. What??? Food and medicine all wrapped up in a perfectly placed body part all of your own. It’s like you were designed to be a mama!
‘Breast is best’ is more than a cute saying. Breastfeeding your baby is truly the number one choice for both baby and mama. The way mothers bodies and our babies bodies and instincts have been designed proves this fact to us. This is the way. It’s a bond that will serve a lifetime. Feed the future mamas! ✨