Whether you’re trying to build up a month supply for your freezer or just simply trying to build your milk production back up, some of these ingredients really help in boosting supply for many mothers. Everyone’s body is different, so one method may work for one person, but not for another. Either way, these methods are worth a try.  Some of these are from old Asian traditions that have been passed on for many generations for new mothers.

It’s important to start adding healthy galactagogue ingredients to your diet soon after delivery and keep steady intake of these especially in the first 3-4 months. During these first few months is when your body will overproduce milk, making it easier to build up a large freezer supply later (if that’s what you’re aiming for). For most women, around 5 months is when the body will began to regulate the lactation, and produce less or just enough to feed your baby. So it is VERY important to consistently pump and breastfeed to make sure it doesn’t drop dramatically during that time. Many mothers I’ve talked to, pumped an hour before and after breastfeeding. If you’re a working mom, it’s best to be consistent with your routine because once you go back to work, for most moms, there will be a slow decrease in milk production. Try not to go more than 3 hours without pumping or breast feeding (unless it’s your bedtime of course).

Menstruation and Decreased Milk supply

If you have started menstruating, you will notice a decrease in production during the week of your period. Don’t panic! It will go back up once your menstrual period is done. During this time, if you’ve already built up a supply in the freezer, perfect…You’re all set for if your baby needs more than you can supply during this time, depending on low your supply drops. If not, there’s always formula to help out during those weeks.

Now on to my list of top ingredients. This is based from all the information I gathered through talking with other mothers, my own experience and research.


Ingredients That Boosts Breastmilk Supply


Moringa (known in the Philippines as malunggay)
This leaf is found in many tropical areas of the world and is used in a lot of Asian cuisine, especially in the Philippines. Moringa have been used as a galactagogue for many years, as well as for overall good health as it has many beneficial affects on the body. Not only does it aid in the increase of lactation, it’s packed with antioxidants and known to lower cholesterol and blood sugar. There has been statements of precaution when using moringa, only because not enough studies have been conducted about it’s side affects on the baby. With that in mind, many women have relied on it for increase in production for many years in the Philippines with no known signs of negative affects on their babies. So, just proceed with caution. I have tried it for 2-3 months now and have noticed some increase. My supply didn’t double by “100%” like it did for some people I’ve read about, but it did increase a good 1-2 oz. It could be also that I only take 1 tsp of it a day. I started using it around 6 months when my supply has already decreased. I usually add it in my smoothie. By the way, careful about taking too much of this..it’s a laxative! My husband learned the hard way.

Pig’s Feet 
My uncle has a friend whose wife consumed this regularly after her baby was born, and she produced a freezer full of milk over time. This is a very traditional thing eat for new moms in Chinese and Vietnamese culture. This is normally prepared in a soup, flavored with ginger, garlic, soy sauce, and onions. I have yet to try this to see how well it works, but I hear many great results.


My mom’s papaya soup with rice

Green Papaya 
Another popular galactagogue  food in Asian culture.  This unripe fruit works its magic by increasing the production of oxytocin  (the hormone that regulates milk production). My mom prepared for me papaya soup to eat for my weeks after delivery. I did notice that everytime I ate the soup, there was an increase in production in the next few times I pumped. It was at least an 1-2 oz increase during each session. There are many ways to prepare green papaya. You can eat it in a smoothie, soup, or salad. During the cold winter months after delivery, it was a very comforting soup to have.



Watermelon oatmeal breakfast smoothie with brewer’s yeast, flaxseed, and moringa.

Oatmeal, Flaxseed, and Brewer’s Yeast
I’m putting these three ingredients into one group on the list because they go great together.  This can be enjoyed in a form of a smoothie, bowl of oatmeal, or cookie. I liked how everything tasted together. My favorite way to consume it was in a smoothie, since I can mix fruits into it and drink it on the run. I like oatmeal and all, but lets admit, a bowl of oatmeal everyday gets a little boring to eat after a 1-2 weeks (let alone a month). These three ingredients have successfully kept my supply up and steady for months. It’s my favorite out of everything on the list because it’s easy to make, super healthy, and doesn’t make you smell like maple syrup….which brings me to my next ingredient…


Fenugreek Seed
Many people reported that this made them smell like maple syrup. I tried this in pill form. I took two pills 2-3 times a day and it did noticeably  increase my supply after the 2nd of 3rd day of taking it. I can see what people mean when they mentioned smelling like maple syrup. It wasn’t my favorite, but it did work. This can be taken in a form of a pill, cooked into dishes, or infused in a drink. After my supply took a dip after working and starting my baby on solids around 4 months, I increased my dosage to 4 pills twice a day.


Mother’s Milk Tea
This is a great herbal tea for boosting lactation. It’s packed with all kinds of good stuff to help increase milk production. It doesn’t taste that great to me, but when I add almond milk to it, it’s not too bad. It has a little bit of anise and licorice taste to it. Three cups a day is recommended.



Be sure to drink lots of water and get a lot of rest. Those two things play a big role in producing milk. None of the above ingredients will matter if you’re not well hydrated and sleeping well. Feel free to contact me with questions or need advice!


You can find most of these ingredients online. I ordered from Amazon, since I usually don’t have time to go out and shop…plus 2-day free shipping with my prime membership! See below for direct links to the products I ordered from Amazon.