7 Things I Did to Boost My Breast Milk Supply

Image by New Africa Studio from Canva

In the early days of breastfeeding, I was a low supply mama. It took about 2 weeks for me to produce sufficient milk to support bub's needs for an entire day and build up a freezer stash. Having trawled the internet and turning to fellow mamas for advice, here are the things that helped to boost my breastmilk supply:

1. Pump/ nurse regularly

This is by far the single most important and effective thing, trumping any diet or supplement you can take. Pumping or nursing regularly helped to increase and maintain my breastmilk supply. I usually did it every 3-4 hourly while I was on maternity leave. However, this schedule was not sustainable after returning to work, where I could only pump 4-5 hourly. As a result, my breastmilk supply took a hit and we had to increase the number of formula feeds per day. 

2. Drink lots of water

Since the body is producing milk, it is key to keep ourselves well hydrated! I made a habit of drinking a glass of water before and after every pump/nursing, and generally throughout the day for a total of 2.5L to 3L/day!

3. Fenugreek supplement

Fenugreek is a supplement that is widely used as a galactagogue. My gynae actually prescribed it to me after I delivered. I took the GNC Fenugreek supplement, although I think any other brand would work just as well. Thankfully, this supplement is inexpensive!

4, Domperidone

Did you know that domperidone is actually used to treat nausea and vomiting? It has a side effect of stimulating milk production, which is why one of its most common off-label use is for stimulating milk production in breastfeeding mothers. This medication requires a prescription, and my gynae provided it after I delivered.

5, Red date drink

Some of my friends told me their confinement nanny only allowed them to have red date drink (no water!) for the first month! I personally think that is an insane regimen, but my helper brewed it for me to drink twice a day. Besides helping to improve blood circulation and anaemia post-delivery, it also purportedly boosts the immune system and ensures a good supply of breast milk.

6. Snakehead fish green papaya soup

Apparently snakehead fish (ikan Haruan) is very good for stimulating breast milk, and can be found in many confinement menus. Coupled with green papaya (also another famed galactogogue), this was an extra nutritious and milk-boosting soup that I used to have a few times a week during my confinement. Both snakehead fish and green papaya can be purchased from the wet market (not so much the big supermarket chains).

7. Overnight oats (with flaxseed mill, chia seeds, almond milk)

I'd make a batch of overnight oats for breakfast by mixing rolled oats, flaxseed mill, chia seeds, almond milk, and greek yoghurt and leaving it in the fridge overnight. All of these (except for yoghurt) are known to be galactogues. Sometimes to make it tastier (but also less healthy >.<), I'd mix in a chocolate-flavoured oat milk, berries and honey, or mashed bananas and creamy peanut butter.  This is a versatile breakfast food that I can make in batches. Best of all, I can change up the taste (in case I get bored).

There are many lactation bakes out there. Ive had my fair share of them and ff course they are really tasty (I <3 desserts)! However, I don't think my breastmilk significantly changed from consuming them, and I was worried about putting on weight because I loved snacking on them way too much :p

What have you tried and what worked for you?