Common Myths vs. Facts About Foods That Increase Breast Milk Supply

For new mothers in Singapore, ensuring your baby gets enough breast milk can be a top priority. Amid the well-meaning advice from friends and family, it’s easy to feel overwhelmed by myths about foods that increase breast milk supply. Let’s dive into the truth behind these claims to help you make informed choices about your diet while breastfeeding.

Myth 1: Eating Green Papaya Guarantees More Milk

The Myth: Green papaya is a staple in many confinement diets, often touted as a miracle food for boosting milk supply.

The Fact: While green papaya contains enzymes and nutrients that may support overall health, there is no concrete evidence proving it directly increases breast milk production. According to the International Breastfeeding Journal, milk supply is primarily regulated by demand—the more frequently and effectively your baby nurses, the more milk your body produces. However, green papaya can be a healthy addition to your diet as it’s rich in vitamins A, C, and folate.

Takeaway: Green papaya is nutritious and worth including in your meals, but don’t rely on it alone to increase your milk supply. It can be part of a variety of healthy food to increase breast milk options.

Myth 2: Drinking Herbal Teas Will Work Like Magic

The Myth: Fenugreek tea and other lactation teas are often promoted as must-haves for breastfeeding mothers.

The Fact: Fenugreek is one of the most commonly recommended herbal galactagogues (substances that may promote lactation). Some studies, such as those published in BMC Complementary Medicine and Therapies, suggest that fenugreek may have a slight positive impact on milk production. However, its effectiveness varies widely from person to person. Overuse can also lead to side effects like digestive discomfort or even a maple syrup-like smell in your sweat!

Takeaway: Herbal teas can be a soothing addition to your routine, but they are not a guaranteed solution. Always consult a healthcare provider before adding herbal supplements to your diet.

Myth 3: Spicy Foods Decrease Milk Supply

The Myth: Eating spicy foods will harm your milk supply or upset your baby’s stomach.

The Fact: Spicy foods do not reduce milk supply, nor do they generally harm your baby. According to La Leche League International, flavours from your diet pass into your breast milk, which can actually help expose your baby to a variety of tastes early on. Unless your baby shows signs of discomfort, there’s no need to avoid spicy foods.

Takeaway: Enjoy your sambal or laksa without worry unless your baby has specific sensitivities.

Myth 4: Drinking More Water Means More Milk

The Myth: Drinking excessive amounts of water will lead to higher milk production.

The Fact: Staying hydrated is important for overall health, but drinking beyond your thirst won’t increase your milk supply. According to KellyMom, overhydration can even disrupt the balance of electrolytes in your body. Listen to your thirst and aim for about 8-10 glasses of water daily, more if you’re feeling thirsty.

Takeaway: Hydration matters, but overdoing it won’t work miracles for your milk supply.

Myth 5: Eating Certain Foods Guarantees a Better Milk Supply

The Myth: Foods like oatmeal, garlic, and almonds are often said to be foolproof ways to boost milk supply.

The Fact: While these foods are healthy and contain nutrients that can support lactation, no single food can magically increase milk production. For instance, oatmeal is rich in iron, which is essential for energy and overall health, and garlic may slightly improve milk’s let-down reflex. However, the key to a steady milk supply lies in frequent nursing or pumping rather than specific foods. (Journal of Human Lactation)

Takeaway: A well-balanced diet is more important than relying on specific foods to increase supply.

What Actually Works for Milk Supply?

1. Frequent Nursing or Pumping: The golden rule for boosting supply is “supply equals demand.” The more your baby nurses, the more milk your body will produce. If you’re pumping, aim for 8-12 sessions per day initially.
2. Balanced Diet: A diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables supports overall health and lactation. These are excellent foods to eat to increase breast milk naturally.
3. Rest and Relaxation: Stress can affect your let-down reflex. Prioritize rest and consider activities like yoga or meditation to stay calm.
4. Hydration: Drink to satisfy your thirst, and consider including lactation-friendly drinks like barley water or lactation smoothies if you enjoy them.
5. Seek Support: Work with a lactation consultant to troubleshoot any issues with nursing or milk supply. Professional guidance can make a big difference.

Support Your Breastfeeding Journey with ReLacto

If you’re looking for a hassle-free way to nourish yourself and support your milk supply, ReLacto has you covered! Our lactation meals are designed specifically for breastfeeding mothers, offering:

1. Support for Lactation & Recovery: Balanced meals packed with nutrients to promote milk production and postpartum recovery.
2. Over 100 Fusion & Chinese Dishes: A wide variety of delicious options to keep your meals exciting.
3. Variety of Lactation Drinks: Each meal comes with a lactation-friendly drink to further support your milk supply.
4. Lunch & Dinner Delivery: Enjoy warm, freshly prepared meals delivered right to your doorstep every day.

With ReLacto, you can focus on bonding with your baby while we take care of your nutritional needs.

Visit our website to explore our full menu and make your breastfeeding journey easier and more enjoyable!

Final Thoughts

When it comes to boosting breast milk supply, there’s no magic food that works for everyone. Myths about green papaya, herbal teas, or spicy foods can cause unnecessary stress. Focus on what’s proven: nurse frequently, eat a balanced diet, and stay hydrated and relaxed. Incorporating food increase breast milk into your routine can also help support your breastfeeding journey. By separating fact from fiction, you can confidently nourish yourself and your baby without falling for common misconceptions.

If you’re looking for a hassle-free way to get the nutrients you need, consider lactation meals designed specifically for breastfeeding mothers. These meals are packed with the right balance of nutrients to support your milk supply and recovery.
Remember, every mother’s breastfeeding journey is unique. Trust your instincts, seek help when needed, and enjoy this special time with your baby.