Lactogenic Fennel Herb (Boost Breastmilk Supply!)
Store-bought Fennel
Fennel is an ancient seasonal herb. The fennel plant originated in the southern Mediterranean region. Romans grew fennel for its fragrant seeds and the edible fleshy shoots— fennel is still commonly used in southern Italy. It is cultivated in fields and it also grows wild (1)
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Fennel Herb Lactogenic Properties to Help Increase Breastmilk Supply
Like many other moms, I wanted to boost my breastmilk supply as much as possible after I gave birth 9 months ago to my beautiful baby boy. When researching lactogenic foods I kept coming across fennel (2). Although I’ve recommended fennel to my patients & clients due to the undeniable scientific literature about its lactogenic properties, I admittedly didn’t have much experience preparing it myself. I’m happy to report a maintained milk supply after adding fennel to my customized nutrition plan!
Fennel Herb Nutrition
100 grams of Fennel= 49mg Calcium, 50mg Phosphorus, 3g Fiber, 17g Magnesium
Fennel Herb Preparation Ideas
Fennel is much like celery except it has a much stronger flavor (think licorice) and is aromatic. Because of this, a little goes a long way when pairing it with other foods. My fennel lasted surprisingly long in the crisper draw in the refrigerator, but I’m also a fan of storing this type of produce in a glass jar in water to conserve freshness.
CHECK OUT SOME EASY MEAL/SNACK IDEAS BELOW:
Fennel stalks with hummus
Fennel stalks with ranch dressing
Chopped fennel with scrambled eggs and whole grain toast
Chopped fennel with stewed or baked chicken over brown rice
Diced Fennel, Scrambled Eggs, Toast
1. Badgujar, Shamkant B et al. “Foeniculum vulgare Mill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology.” BioMed research international vol. 2014 (2014): 842674. doi:10.1155/2014/842674
2.Drugs and Lactation Database (LactMed) [Internet]. Bethesda (MD): National Library of Medicine (US); 2006-. Fennel. [Updated 2022 Jan 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501793/
We’d love to know if you tried any of these meal/snack ideas! Tag @nutrished.nutrition and use #nutrished on social media so we can see your delicious work!