Common Lactogenic Ingredients to Have in Confinement

Hey mamas! If you’re breastfeeding, you already know it’s an incredible journey filled with bonding moments and nourishing cuddles. It can also feel like a 24/7 job, especially during confinement, that traditional period of rest and recovery; you’re probably juggling a lot. Diapers, sleepless nights, and maybe even trying to figure out how to shower without the baby waking up (we’ve all been there!) One of the most common questions I hear from new mamas is, “What should I be eating?” After all, you’re not just fueling your body anymore but also creating milk to nourish your little one. And while breastfeeding itself is fantastic, it can be pretty demanding on your energy levels. 

That’s where the idea of ‘lactogenic food for confinement’ comes in. These are foods that have been traditionally used to support milk production. Now, let’s be honest! There isn’t a superfood that will instantly increase your milk supply. But, just like eating a healthy diet during pregnancy supports your growing baby, focusing on nutritious foods postpartum can help your body in its milk-making process. Now, science hasn’t completely caught up with tradition, but there’s no harm in adding some of these ingredients to your meal.

• Ginger 

If you love that warm, spicy kick from ginger, you’re in luck! It’s not just for adding flavour to your food. Ginger has been used for centuries in traditional medicine for various purposes, and some moms believe it can help increase milk supply. It’s thought to improve blood circulation, which may help bring more nutrients to your milk-making glands. Whether it’s a cup of ginger tea, a stir-fry with freshly grated ginger, or even adding a bit of dried ginger to your cookies, there are plenty of ways to incorporate it into your diet.

• Garlic

Okay, garlic lovers, this one’s for you! I know garlic breath isn’t exactly romantic, but hear me out. This pungent little bulb isn’t just for keeping vampires away. It’s packed with compounds that might have something to do with those hormones that help with lactation. And even if it doesn’t significantly boost your milk supply, it tastes fantastic in many dishes, right? So, go ahead and add an extra clove or two to your next stir-fry or pasta sauce. Of course, more research is needed to say for sure, but it’s worth a try! Who knows, it might be the secret ingredient for a happy tummy and a healthy milk supply.

• Fenugreek

Fenugreek is like the celebrity of the breastfeeding world. You’ll hear many mamas talking about it, and there’s a reason for all the hype. Some say it works wonders for their milk supply, and it’s been used for this purpose for centuries. It’s thought to contain compounds that act like estrogen, a hormone key for making milk. But hold on a second! Fenugreek isn’t for everyone. It can have minor side effects like upset tummy or make you smell maple-syrupy. So, talk to your doctor before trying it. They can help you figure out the right dose and make sure it’s safe for you. If you get the green light, you might notice a difference in your milk supply within a few days. But remember, everyone’s body reacts differently.

• Fennel

If you’re looking for something more subtle, fennel might be your new best friend. The seeds and even the bulb (that white part at the bottom) contain compounds called phytoestrogens, which are like plant versions of estrogen (though much weaker). While the research is still a bit mixed, fennel has a long history of being used to help with digestion and even potentially give milk production a little nudge. You can try fennel tea (it has a slightly liquorice-like flavour), or if you’re feeling adventurous, you can add fennel seeds or the bulb to your cooking. It’s especially delicious in soups or stews! Just a heads up, like with any herbal remedy, it’s a good idea to check with your lactation consultant before adding a lot of fennel to your diet.

• Green Papaya

Now, this one might be a bit unexpected! Unlike the sweet, ripe papaya you usually find in fruit salads, green papaya is unripe and has a slightly firm texture. In some parts of Asia, it’s a staple food in savoury dishes like soups and curries. Why is it on this list? Green papaya contains an enzyme called papain, as well as other nutrients like vitamins A and C. It’s thought that these components may help stimulate the production of prolactin, the hormone responsible for telling your body to make milk. Green papaya is readily available in most grocery stores and markets in Singapore. Look for firm, unripe papayas with green skin.

• Moringa

While the research on moringa and milk supply is still in its early stages, it’s a healthy addition to your diet. It’s packed with vitamins, minerals, and antioxidants. You can find moringa powder to add to smoothies, soups or baked goods. Or, if you’re not a fan of the taste, you can take it in capsule form. It’s worth trying if you’re looking for an extra boost.

Frequently Asked Questions

• How quickly can I expect an increase in milk supply after consuming lactogenic foods?

It varies for everyone, mama! Some mamas notice a difference within a few days, while others might take a bit longer. Remember, it’s not just about the food. Staying hydrated, getting enough rest, and breastfeeding/pumping frequently are all key to a healthy milk supply.

• What should I do if my milk supply does not increase despite eating lactogenic foods?

Don’t worry, mama. There are many reasons why your supply might not be increasing and diet is just one factor. Again, lactogenic foods are often believed to be a potential milk booster food, but solid scientific evidence supporting this claim remains limited. It’s super important to talk to your doctor or a lactation consultant. They can help you troubleshoot any issues and find solutions that work for you.

• How does emotional well-being affect milk production?

You’ve probably heard of the “let-down reflex,” right? Well, stress and anxiety can mess with that and make it harder for your milk to flow. So, try to relax, get enough sleep, and ask for help when needed. Taking care of yourself is essential for taking care of your baby!

Bottom Line

While these traditional foods might offer some support, the most important thing is to listen to your body, eat a balanced diet and stay hydrated. And hey, don’t be afraid to ask for help! Whether it’s from your partner, family, friends or a lactation consultant, there are people who care and want to see you succeed. So, grab a cup of tea, relax and enjoy this special time with your little one. You’ve got this!If you plan a meal prep using these ingredients, stop it right away! Skip the hassle and enjoy nutritious and well-balanced confinement meals reviewed by an in-house dietitian, conveniently delivered to your doorstep! Where can you find this comfort? Look no further than Tian Wei Signature, one of Singapore’s best confinement food delivery providers. Visit our homepage to find out more information today!

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