Lovemere asks A Dietitian

Question 1: What are the Top 4 Nutrients every Breastfeeding Mother needs?

You are eating, but are you eating for breastfeeding?

There's a difference. And most mums don't realise it until they are running on empty.

Aileen, Dietitian at Mount Alvernia Hospital, shares the 4 most important nutrients for breastfeeding mums, and why each one matters for you and your baby.

Thank you Ms Aileen Ling, Dietitian from Nutrition and Dietetics, Mount Alvernia Hospital, Singapore.

Find out more about the Mount Alvernia Nutrition team: https://mtalvernia.sg/?nutrition

Question 2: What are the easiest foods can actually support breastfeeding mom's milk supply?

Question 3: Can I lose weight safely while breastfeeding, and what should I watch out for?

For Dietitician:

Common FAQ

The answer below was compiled by our research team, not by our featured dietitian. It is a general overview drawn from published lactation research and reputable health sources, offered to help you feel informed. It is not medical advice. Please speak with a lactation consultant or your dietitian for guidance suited to you and your baby.

What foods increase breast milk supply?

This is one of the questions mums ask us most.

The honest answer, and the one supported by current research, is that no single food will boost your supply on its own.

Milk production works on demand. The more regularly milk is removed through nursing or pumping, the more your body makes. Food supports that process. It does not replace it.

Foods and herbs traditionally believed to help are called galactagogues, from the Greek word for milk. Mums across many cultures have used them for centuries. Modern evidence is mixed, and major bodies like the Academy of Breastfeeding Medicine do not endorse any single one. Still, many mums say certain foods helped them, and most of the foods on the list are simply nourishing choices worth having in your day.

Foods mums commonly turn to

Oats and barley. Rich in complex carbohydrates, fibre, and a fibre called beta-glucan that some believe supports the milk-making hormone prolactin. An easy, comforting staple.

Dark leafy greens. Spinach, kale, and similar greens supply iron, calcium, and plant compounds linked to lactation, alongside broad everyday nutrition.

Fennel, fenugreek, and other seeds. Long-standing traditional galactagogues. Fenugreek in particular needs care: mums who are diabetic, have asthma, or are allergic to peanuts or chickpeas should check with a professional first, as it can cause side effects.

Sesame and flaxseed. A source of calcium, protein, and healthy fats that help replenish the reserves motherhood draws down.

Red and orange vegetables. Carrots, yams, and beets add beta carotene, iron, and minerals to your plate.

What matters more than any single food

Three things do the heavy lifting for supply:

Frequent, effective milk removal through nursing or pumping.

Staying well hydrated. Breast milk is close to 90 percent water, so keep a bottle within reach.

Eating enough, regularly. Motherhood is demanding, and running on empty helps no one.

If you are worried your supply is low, the first and best step is to speak with a lactation consultant. They can check whether your baby's needs are truly being missed and give you a plan made for your situation.