Boosting breast milk supply: What Singaporean mums eat that really works

Breastfeeding can be wonderful for your baby, but it does come with its share of challenges. Sore nipples, late-night feedings, and even low milk supply can all be hurdles here. 

If you do decide that you'd rather not breastfeed, that’s all right. Breastfeeding isn’t for everybody, and a fed baby will still thrive with formula or mixed feeding regimens. 

But if you are breastfeeding and your main problem is getting more millilitres of milk supply, this guide will help. Today, we’ll show you how to pull the nutrition lever with a breastfeeding diet meal plan. 

By using this guide, you might be able to increase your milk supply in a relatively easy – and possibly even enjoyable! – way, all by knowing foods to eat to increase breast milk.

Foods to increase breastmilk supply

Milk production is affected by many things, of course, but your body’s nutrition is one of them. The idea behind galactagogues (foods that boost milk production) is to use them to supplement a healthy diet instead of fully replacing it. 

Here are some of the best foods to focus on if you’re a breastfeeding mum:

1. Oats and other whole grains

Why these? Because oats and other whole grains tend to be rich in beta-glucan, which has been linked to higher prolactin levels. 

Prolactin is a hormone made by the pituitary gland that stimulates milk production. Ergo, more prolactin is generally better for a breastfeeding mum!

2. Fenugreek seeds and tea

Here’s a nice option if you love sweet spices. Fenugreek has phytoestrogens – natural plant compounds that are very similar to the estrogen in the human body. In fact, they’re so similar to it that they mimic its effects!

As estrogen is involved in lactation, phytoestrogens can thus boost that activity. The best part about this spice is that you can use it in so many ways, even beyond tea. You can throw it in a lot of dishes, from savoury curries to stews.

3. Barley water

This could help for the same reason oats and other whole grains are recommended for trying to increase milk production. Barley water is also rich in beta-glucan, which is associated with improved prolactin levels. 

It doesn’t hurt that barley water could benefit you in other ways too. Among other things, barley has an antioxidant called ferulic acid, which can protect your cells from stress or ageing.

4. Leafy greens

Ah, leafy greens. There are so many ways they can benefit the body. Ones like spinach and Chinese kale are amazing for getting phytoestrogens, for example. 

But in addition to that, they also offer minerals like calcium and iron. And best of all, they’re so easy to prepare for a tasty dish.

5. Omega-3-rich fish

Fatty fish like salmon and sardines are great for breastfeeding mums. They can boost maternal DHA or docosahexaenoic acid. This is the fatty acid that supports both brain and eye development in the foetus and potentially in your baby.

Now, you may be concerned about mercury being in the seafood, of course. Fortunately, there are guidelines you can follow for reducing risk. You can try to avoid seafood known to have high mercury content, for example, such as swordfish or shark.

6. Nuts and seeds

Nuts and seeds can be wonderfully bolstering for a breastfeeding mum’s body, being packed with proteins, iron, zinc, calcium, and even healthy fats. Some have traditionally been used to support milk production too.

Good options here are almonds, walnuts, and sesame seeds. Throw them atop some yoghurt or into smoothies for an easy. You can even just munch on some of them for a snack.

7. Lactation cookies

Lactation cookies are cookies designed to boost a breastfeeding mum’s milk production. They do this by incorporating galactagogues into their ingredient list.

While these cookies make handy, ready-to-eat snacks for busy mums, keep in mind that you can also make your own! A lot of the ingredients you’ll find in popular lactation cookies are the same ones we’ve put on this list. For example, they often have fenugreek, oats, and flaxseed.

Key nutrition for breastfeeding mums

Aside from the galactagogues we recommended above, you should also ensure that you’re getting the nutrition your body needs to produce milk. All the galactagogues in the world won’t help your supply if you’re not getting enough calories or nutrients!

Bear in mind that a breastfeeding mum usually needs more calories, for instance. Most mums find that they have to increase their caloric intake by as much as 400 kcal. That’s compared to their caloric intake before pregnancy.

Other key nutrients to focus on are the following: 

• Iron

• Iodine 

• Choline

• Calcium

• Vitamin B12

Note that some mums may even need a post-natal multivitamin to ensure sufficient intake of these. However, you should take it up with your doctor before consuming anything like that.

Finally, don’t forget about hydration. Even if we forget about your own body’s hydration needs, you can’t forget the fact that breast milk is mostly water. 

So, you need to make sure you get enough hydration to keep yourself healthy and produce enough breast milk for your little one. This should be part of your breastfeeding diet meal plan.

Foods to avoid when breastfeeding

There are some foods that you may want to go easy on when breastfeeding too, such as specific types of seafood known to be high in mercury content. 

Another example is alcohol, as it can pass into breast milk you express. It’s believed that foods like parsley and mint may also reduce milk production.

Need more advice on breastfeeding?

While this guide should have given you an idea of what foods you can use to supplement your milk production, you may have other questions about breastfeeding. And that’s okay!

You can check out the rest of our articles for more advice on this and other concerns mums have. We’re all about making things easier for you here at Mummy Guru!