5 Foods to Increase Breast Milk Supply for Moms

If you feel that your milk supply could use a natural boost, here are five breast milk increase foods that may help:

Ginger

Ginger has long been known for its ability to improve blood flow and circulation. It contains chromium, magnesium, and zinc, all of which contribute to overall better circulation. Improved blood supply can help enhance breast milk production.

How to use:

• Add fresh, raw ginger to various dishes.
• Incorporate ginger into cake batter, bread dough, or cookies.
• Grate ginger and add it to soups, salads, or curries.
• Boil 2-3 slices of fresh ginger in water to make ginger tea.

Garlic

Garlic is believed to encourage babies to latch on for longer periods, which can naturally boost milk supply. Many Asian breastfeeding food packages include garlic due to its potential galactagogue properties.

How to use:

• Eat raw garlic (about two cloves per day).
• Use garlic as a flavour enhancer in various dishes.
• Mince garlic and add it to mashed potatoes.
• Make garlic tea by boiling a garlic pod in water.

Reminder: Garlic should be consumed in moderation as its strong taste and odour can pass into breast milk. While most babies tolerate it well, some may not enjoy the flavour—so follow your baby’s cues.

Fennel Seeds

Fennel seeds help counteract the inhibitory effects of dopamine on breast milk production, potentially leading to increased milk supply. They are also rich in plant oestrogens that may further support lactation. Additionally, fennel is a great source of iron, which can benefit postpartum mothers by improving haemoglobin levels.

How to use:

• Grind fennel seeds and add them to salads, soups, and porridges.
• Mix a tablespoon of fennel seeds into pancake or bread batter.
• Brew fennel seeds in warm milk or tea.
• Soak a teaspoon of fennel seeds in a glass of water overnight and drink it in the morning.

Fenugreek Seeds

Fenugreek seeds have been widely used as a mother milk increasing food for centuries. Though the exact reason for their effectiveness is unclear, they contain plant oestrogens similar to fennel seeds. Fenugreek seeds also have anti-diabetic and antioxidant properties, making them beneficial for postpartum mothers.

How to use:

• Soak fenugreek seeds overnight and eat them the next day.
• Grind and sprinkle fenugreek seeds over meat, vegetables, or curry.

Moringa Oleifera

Unlike many other galactagogues, moringa’s effectiveness is backed by scientific research. Studies show that moringa can stimulate prolactin, the hormone responsible for breast milk production.

How to use:

• Stir-fry fresh moringa leaves and eat them as a vegetable dish.
• Mix moringa leaves into guacamole.
• Use fresh moringa leaves as a garnish for salads, soups, or curries.
• Brew moringa leaf powder into tea.

Fun fact: Moringa is a highly nutritious tree native to North India and is often called the drumstick tree, horseradish tree, or ben oil tree. Almost every part of the tree is edible and used in traditional medicine.

Need a Convenient Way to Get Lactation-Boosting Foods?

New mothers may struggle to find time to prepare nutritious meals while caring for a newborn. A simple solution? Search for “lactation food Singapore” online and choose from a variety of healthy lactation food packages. You can even try our specially curated lactation food package to support your breastfeeding journey!

FAQs

What are the signs that my baby isn’t getting enough milk?

Some common signs that your baby may not be getting enough milk include:

• Insufficient wet diapers (fewer than six per day after the first week).
• Poor weight gain or noticeable weight loss.
• Fussiness and frequent crying even after feeding.
• Short or infrequent feeding sessions.

How can I tell if my baby is well-fed?

A well-fed baby will:

• Have at least six to eight wet diapers per day.
• Gain weight steadily (after an initial drop in the first few days).
• Appear content and settled after feeding.
• Feed regularly and show active sucking and swallowing.

What should I do if I think my baby is underfed?

If you suspect that your baby isn’t getting enough milk, you can:

• Increase the frequency of breastfeeding.
• Ensure your baby is latching properly.
• Try skin-to-skin contact to encourage nursing.
• Consult a lactation consultant or healthcare provider for guidance.

How often should I feed my baby, and does the frequency affect their nourishment?

Newborns typically need to be fed every 2-3 hours, or 8-12 times per day. Feeding frequency is important because frequent nursing helps maintain milk supply and ensures your baby receives enough nutrients. Letting your baby nurse on demand is the best approach to ensure they are well-nourished.

By incorporating food to increase breast milk into your diet and maintaining a regular breastfeeding schedule, you can support your milk supply and nourish your little one effectively!