What do Singapore mums eat when they’re breastfeeding? Plus, helpful tips to boost breast milk supply
Singapore mothers share their tips on the best breastfeeding diet to eat, to maintain a healthy breast milk supply, and warn which foods to avoid if you don’t want breast milk production to dip. This is the third instalment of CNA Women’s series on breastfeeding.
What should a breastfeeding mum eat to produce breast milk for her baby – and what should she avoid? (Photo: iStock/Stefan Tomic)
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If you’re a breastfeeding mother, what you eat determines how much breast milk you produce and how good your breast milk is. Certain foods, called galactagogues, encourage the body to produce more breast milk. Conversely, there are also foods that do the opposite and decrease breast milk production.
The most common question breastfeeding mums ask: What should I eat or avoid eating to maximise my breast milk supply? These five mums offer their tried-and-tested tips in their journey to becoming breastfeeding warriors.
Do remember that the tips are based on each woman’s experience – they may work differently for you. Always seek advice from your healthcare provider or lactation consultant prior to changing your diet.
The most important advice, however, is this: Fed – in any way – is best for your baby. So there’s no shame in not being to breastfeed, or choosing not to.
“MCDONALD’S BREAKFAST WOULD GIVE ME SO MUCH MILK”
Didi Lau, 33. Mum to Riley, five (breast-fed for 18 months), Rie, three (breast-fed for 15 months), and Ryo, two (breast-fed for 18 months)
WHAT SHE ATE
“I drank up to six litres of liquids a day because I was constantly thirsty; there would be soup at every meal. I ate salmon, beef and oats; and lecithin, which is said to prevent clogged milk ducts.
“The occasional McDonald’s breakfast would give me so much milk, leading to engorgement. One hour after enjoying my Sausage McMuffin with egg, and the hash brown, I could produce 400ml of milk; I usually express 250ml of milk every two hours.
“If I ate food high in fat, my milk would become super fatty as well – of the 250ml I expressed, 100ml would be the fat plug.”
WHAT SHE AVOIDED
“I don’t remember consuming any food or drinks that significantly reduced my milk flow.
“I was very self-conscious about my weight. Plus, my water retention was bad; I could end the day being 4kg heavier than my morning weight. By the next morning, I’d ‘lose’ that 4kg again. However, my priority was to make enough milk for my kids so I just told myself not to be too stressed about the weight.”
HER ADVICE FOR BREASTFEEDING MUMS
“I realised that eating well helped with both the quantity and quality of my milk. So eat well, and also because your body needs energy to look after your newborn and to heal.
“Babies being fed is best, whether it’s breast milk or formula. Do not stress yourself out if your supply isn’t able to match up to the demands of your baby. I went through that with my firstborn. If anything, stress was the greatest factor for milk reduction.”
“ANY AMOUNT IS GOOD – DON’T BE TOO STRESSED BY HOW MUCH YOU CAN PUMP”
Emelia Low, 28. Mum to Thaddeus, nine months (breast-fed for nine months)
WHAT SHE ATE
“Oats worked for my milk supply. I also drank milk tea, oat milk and powdered almond drinks. I took some supplements, like lecithin and fenugreek, to help increase my milk flow.
“I also asked my general practitioner to prescribe me domperidone, an anti-nausea pill that helps boost milk supply.”
WHAT SHE AVOIDED
“I didn’t encounter any food that affected my supply. But I heard that cabbage would, so I avoid eating it.”
HER ADVICE FOR BREASTFEEDING MUMS
“If you want to increase your supply, pump more frequently and for a longer period. Any amount is good for your baby – don’t be too stressed by how much you can pump.”
WHAT EXPERTS SAY
What should breastfeeding mums eat or avoid eating, in order to keep up a healthy milk supply? Lactation consultants spill the beans (or oats).
1. Take galactagogues. These are foods or herbs that help to improve milk supply. Yvon Bock, founder of Singapore breastfeeding products company Hegen and certified lactation consultant, said some common ones for increasing milk flow include: Fenugreek, oats, blessed thistle, brewer’s yeast and moringa leaves.
2. Avoid these herbs and this veggie: According to Bock, who breastfed her four kids over 10 years, breastfeeding mothers might want to avoid peppermint, sage, parsley, mint and cabbage – common culprits that decrease your breast milk supply.
3. Be mindful of other food issues: Abie Chow, a certified lactation consultant, highlighted that breastfeeding mums should also be mindful of their food allergies and avoid these trigger foods.
Also, watch your alcohol and caffeine intake, as well as avoid fish with high levels of mercury, such as king mackerel, shark, swordfish and tuna. The US Centers for Disease Control and Prevention reported that mercury can pass from a mother to her baby through the placenta when she is pregnant, and through her breast milk. Exposure to mercury can affect the infant’s brain and nervous system development.
“I UPPED MY WATER INTAKE AND CONSUMED A LOT OF SOUP”
Fann Sim, 33. Mum to Mae, three (breast-fed for two years) and Ingo, one (still breastfeeding)
WHAT SHE ATE
“I eat normally but getting enough liquids is very important. I up my water intake and consume a lot of soups. I tried prenatal/nursing vitamins but I’m not very good at keeping up with them. I saw no change in terms of the quantity of breast milk produced.
“The biggest impact on quantity is nursing frequency. I’m naturally an over-supplier and pumping makes the over-supply worse – I rarely pump and nurse on demand instead.
“In terms of milk quality, it’s hard to tell. Ingo, my son, is average in terms of height and weight but Mae is off the charts – very tall and chubby. Both were fed in the same way and I haven’t changed my diet much or in any deliberate way.”
WHAT SHE AVOIDED
“I don’t avoid any food or eat anything in excess. I drink bubble tea, iced drinks, coffee … everything.
“I’m the mum who went out the day my baby came home. I find sunshine, fresh air and ambulation more important for well-being, which impacts milk production, than following confinement rules.”
HER ADVICE FOR BREASTFEEDING MUMS
“Breastfeeding might be the most natural thing but it sure does not come naturally. It was very, very painful for me initially. My mum never breastfed me so she couldn’t teach me.
“I was very lucky that when I had my first child, we were living in Germany. We could hire a postpartum midwife which our insurer paid for. Even though she couldn’t come over because of the COVID-19 lockdown, she troubleshooted with me patiently over WhatApp call.
“She taught me how to care for my breasts to manage the pain, how to hold the baby to promote a deeper latch, and how to work out a breastfeeding schedule so that breastfeeding was sustainable for us.
“She gave me the tools I needed to enjoy my breastfeeding journey despite the painful, rocky start. So, having the right guidance is important.”
“I ATE LACTATION COOKIES, LACTATION JELLY AND A LACTATION SHAKE”
Poh Xin Yi, 28. Mum to Maxine, four (breastfed for 18 months), and Mason, 16 months (breast-fed for 14 months)
WHAT SHE ATE
“To increase my milk supply, I ate lactation cookies from Milk For Bubs, lactation jelly and drink from Nufiya, and a lactation shake or dessert from HappyMamaOats, which has since closed down.”
WHAT SHE AVOIDED
“I didn’t really eat anything that decreased my milk flow. When I wanted to stop breastfeeding my eldest child, I delayed my pumping schedule and slowly stopped latching my baby at night.”
HER ADVICE FOR BREASTFEEDING MUMS
“Lactation cookies, jelly and drinks may help increase milk supply for some, but if it doesn’t, don’t feel discouraged. It just means you haven’t found the one for you.
“To increase your supply, try to pump after your baby has finished nursing. It tells your body that you need to produce more milk. I also find that massaging and using a warm compress really helps.
“Most importantly, don’t feel too stressed if your breast milk supply is low. It doesn’t make you any less of a mother.”
“I TRIED SALMON, MILK TEA, DURIAN BUT OAT MILK WORKED BEST”
Jolene Neo, 36. Mum to Ava, 16 weeks (exclusively pumping since birth)
WHAT SHE ATE
“I don’t have the luxury of having home-cooked meals and rely on packing my lunch from the nearby kopitiam. For dinner, I’m on a tingkat subscription of three dishes and a soup. I try to incorporate a good mix of carbs, poultry and vegetables in at least one meal a day.
“I continued my prenatal supplements, such as a multivitamin, fish oil, calcium and vitamin D3. On top of that, I took sunflower lecithin to help thin my milk and prevent plugged milk ducts.
“I did my fair share of testing to figure out my milk booster. I tried what others recommended: Salmon, milk tea, durian ... For me, oat milk from Oatside works.
“I also supplemented my diet with lactation cookies and granola from Milk For Bubs. I pair the sweet treats with oat milk for the perfect boost.”
WHAT SHE AVOIDED
“My milk happens to be very, very fatty. Any food that’s too oily is the death of me. So, all my favourites, like char siew, roast pork, duck, fish maw pig stomach soup, char kuay teow, cheese and durian, are a big no for me.”
HER ADVICE FOR BREASTFEEDING MUMS
“Investing in a hospital-grade breast pump, which is key to establishing a steady milk flow, especially for first-time mums. Using a pump with a weaker motor means the breasts are not emptied.
“A few rounds of ineffective clearing caused plugged milk ducts and affected my overall yield. Worse, after suffering from mastitis (a breast infection caused by blocked milk ducts) and taking antibiotics, my yield plummeted by a good 50 per cent.”
“Engage a lactation consultant as early as possible to establish a good latch. It takes a lot of trial and error as you and your baby are both learning to feed and be fed. If your concern is to increase your milk supply, figure out what your milk booster is.
“Also, having your partner’s support in your breastfeeding journey is so important and their behind-the-scenes involvement is so underrated.”
Read other stories in CNA Women’s breastfeeding series
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