5. Mushrooms
Mushrooms aren’t typically regarded as a lactogenic food, but certain types of mushrooms are good sources of the polysaccharide beta-glucan, thought to be the principal lactogenic agent responsible for the galactagogue properties of both barley and oats. Because barley and oats have proven lactogenic power, it’s not a stretch to deduce that other foods high in beta-glucans (such as mushrooms) could have the same lactogenic effects.
In my own clinical practice, I’ve found that lactating parents who increase their intake of beta-glucan-rich foods such as oats, barley, certain types of mushrooms, yeast, and algae/seaweed have seen an increase in milk production. Reishi, shiitake, maitake, shimeji, and oyster mushrooms have the highest beta-glucan content in the mushroom family.
6. Green Leafy Vegetables
In Thailand, a breastfeeding person’s first line of defense against low milk supply is the consumption of vegetables. While there’s no current published research on the lactogenic properties of green leafy vegetables, consuming more vegetables will only benefit your health and that of your baby.
Green leafy vegetables contain phytoestrogens, which have been shown to have a positive effect on milk production. This may be the key to understanding their lactogenic power. Parents who are nursing might worry that consuming green leafy vegetables such as broccoli or cabbage will increase gassiness and fussiness in their infant. However, this is not true: The carbohydrate portion of these vegetables, which is what can cause gas, cannot transfer into breast milk.
