65 Foods That Boost Your Breast Milk Supply

Breastfeeding is hard work, and by now, you’ve probably experienced the stress and tiredness of not having enough milk supply for your baby. In case you haven’t already know, your body needs to be properly nourished in order to continuously produce sufficient milk supply.

However, with a newborn in the house, along with many other new responsibilities in life, we understand how taking care of your diet is the last thing on your to-do list right now. 

The good news is, there are actually many healthy milk-boosting foods available, and they are mostly ingredients that you can easily incorporate into your daily meals with minimal preparation!

Here’s a list of 65 foods to eat to increase your breast milk supply:

“But…do they REALLY work?”, you might be wondering. Well, while evidence is still mixed and limited, some mummies do find these ingredients helpful in increasing their milk supply. The best way to find out if they work for you? Try them for yourself!

On top of having the potential to boost milk supply, these are all healthy ingredients that are relatively safe for breastfeeding mothers like you to incorporate into your diet — with the exception of special medical conditions or food allergies, of course, so do check with your doctor in advance if you have any concern!

The Milk-Boosting Ingredients in Our Confinement Meals

Understanding your needs as a breastfeeding mother who is also recovering from childbirth, we at Tian Wei Signature serve breastfeeding-friendly and nourishing confinement meals to support you in breastfeeding and postpartum recovery. 

In terms of helping mummies to improve milk supply, we include the following four galactagogues (milk-boosting foods) in our confinement meals:

1. Fenugreek

Fenugreek is known to be one of the most effective ingredients that can boost breast milk supply. Some milk-boosting dishes that we use fenugreek include Fenugreek Green Papaya Herbal Fish Soup and Lemongrass Fenugreek Braised Fish Fillet.

2. Ginger

Apart from its traditional benefits of warming the body and expelling “wind”, did you know that ginger is also another popular breastfeeding mom food that many mummies have found to be effective? This food increase breast milk by improving blood flow and increasing blood supply.

Some of our well-loved traditional dishes that include ginger are Red Fermented Wine Chicken, Stir Fried Pork Liver With White Beehoon And Kailan and Braised Pork Trotter in Black Vinegar.

3. Green Papaya

If you don’t already know, green papaya is one of the most popular foods to eat to increase breast milk among mummies in Singapore. Boil it together with some fresh fish fillet and you’ll get a hearty bowl of milk-boosting soup!

At Tian Wei Signature, we serve two variations of this soup in your confinement menu, namely Fenugreek Green Papaya Herbal Fish Soup and Fenugreek Green Papaya Milky Fish Soup.

4. Garlic

As a common aromatic that we often use in our daily meals, one of the ways this food increase breast milk is by giving a pleasant flavour to your milk and encouraging your baby to stay latched on longer, and eventually improve your milk supply. 

Garlic is widely used across many of our traditional and fusion dishes, for example, Braised Fish Maw With Marrow Green And Seaweed, Stir Fried Garlic Sesame Chicken and Spaghetti Pomodoro And Caponata.

Interested to learn more about our fusion and traditional confinement meal packages? Call us at  +65 6727 5599 (Reachable on weekdays from 9 a.m. to 7 p.m.; weekends and public holidays from 10 a.m to 7 p.m.). Our friendly customer service officers are always happy to help!

  • Tian Wei Signature

    We are a team behind the leading confinement food caterer who understand the importance of a well balanced diet to help mothers recover properly post-delivery. On top of preparing nutritious confinement meals for mothers, we work closely with our in-house dietitian to research articles and scour the internet to put together a library of dietary knowledge to help mothers along in their confinement.