Foods to boost breast milk after giving birth

After giving birth, some mums find they don't have enough milk to breastfeed their baby. So what should you eat to make more milk? Let Doti suggest some foods that help boost breast milk supply. Content reviewed by Dr Lê Phạm Anh Vy (Specialist Level I), Head of Nutrition, American International Hospital (AIH).

Katuk leaves (rau ngót)

Katuk is a familiar food for most mums after giving birth. Katuk contains plenty of iron and vitamins, and in particular plant compounds called sterols that can increase the release of the hormones prolactin and oxytocin, increasing milk output. As well as bringing in your milk, katuk also helps your body clear postpartum bleeding (lochia) faster by helping the uterus contract.

Papaya

Papaya is a fruit rich in vitamins and minerals. In particular, papaya can help your body produce the hormone oxytocin, increasing milk output.

To boost the effect and make meals tastier, you can stew papaya with other ingredients such as pork ribs or peanuts.

Lotus seeds

In traditional Eastern medicine, lotus seeds are calming and rich in vitamins and minerals that benefit mums from pregnancy through to after the birth. As well as helping milk supply, lotus seeds also help you control your blood sugar better.

Parents, although the foods above are very good, they only make a small contribution to boosting milk supply. The key to a suitable postpartum diet is eating all 4 food groups (starches, protein, fats, vitamins/minerals). So keep up a sensible diet with a variety of foods, pay attention to food hygiene and safety and drink enough water, 2 litres a day. Also remember to stay relaxed and positive and follow your baby's needs to avoid low milk supply after the birth.

We hope these suggestions help you prevent and improve low milk supply after giving birth.

References:

1. Amalia, Farhana & Ikhssani, Agung. (2021). Literature review: Effects of Katuk Leaf (Sauropus androgynus L. Merr) on Breast Milk Increase. JURNAL TEKNOLOGI KESEHATAN BORNEO. 2. 91-99. 10.30602/jtkb.v2i2.41.

2. https://parenting.firstcry.com/articles/papaya-papita-during-pregnancy-how-good-it-is-for-you/

3. https://www.parentinghealthybabies.com/health-benefits-of-lotus-seeds-for-pregnant-moms/