What is a galactagogue?
A galactagogue is any food, herb, or medication believed to help increase breastmilk supply. They can be pharmaceutical, herbal, or dietary. But how effective are they, really?​

The truth? We’re still finding out.
There’s limited quality research on galactagogues. Most studies are small and not well-designed. This doesn’t mean they don’t work; it just means the science isn’t solid enough yet to give a clear answer.​

Start With the Basics: Milk Removal Is Key

Before reaching for supplements or herbal teas, it’s important to understand how milk is made:
Remove milk → Signal body to make more → Repeat.

If milk isn’t being removed frequently or effectively, supply may drop. And no galactagogue—no matter how popular—can override that basic rule.​

A 2016 review in the Journal of Human Lactation looked at available studies on both herbal and pharmaceutical galactagogues. It emphasised that most showed little to no significant benefit unless milk removal was also happening regularly and effectively. The review also pointed out that studies that did show some effect often lacked rigorous methods, making it hard to draw strong conclusions.

In line with this, the Academy of Breastfeeding Medicine (ABM) recommends in their clinical protocol on galactagogues (Protocol #9) that these should only be considered after optimising breastfeeding or pumping. That means checking latch, improving milk transfer, and making sure feeds or pumps are happening often enough. 

Hydration and Nutrition: Everyday Options

“Drink more water!” “Try isotonic drinks!” “Bubble tea works for me!”

Staying hydrated is important, especially in our humid climate. While some mums turn to sports drinks like 100PLUS, many local mothers say a cup of bubble tea helps them feel better and boosts their milk flow.

Now, bubble tea isn’t officially recognised as a galactagogue—but it’s a popular go-to treat for some breastfeeding mums. It offers a quick calorie boost, keeps you sipping fluids, and let’s be honest, it can be a much-needed mood lifter on a tough day of cluster feeds. Just keep an eye on the sugar content and enjoy it in moderation.

Other hydrating, nutrient-rich options include:

• Coconut water

• Red date tea

• Avocados

• Bananas

• Sweet potatoes

• Leafy greens like Spinach and Kangkong

Fibre and Roughage: Filling and Functional

Early lactation research borrowed ideas from the dairy industry—like increasing fibre (roughage) for milk production. Fibre helps regulate blood sugar, support digestion, and nourish the body during postpartum recovery.​

High-fibre galactagogues include:

• Oats

• Barley water

• Flaxseed

• Moringa (drumstick leaves, used in soups or dal)

• Brown rice and multigrain breads

Herbal and Medical Galactagogues

Pharmaceutical Options:

• Domperidone – Often prescribed to increase prolactin levels. Regularly used in many countries, including Singapore, under medical supervision.

• Metformin – Used primarily for PCOS or insulin resistance. Anecdotally reported to help some mothers increase supply.

Herbs Commonly Used:

• Fenugreek (methi) – Can lower blood sugar; may not suit everyone.

• Fennel (saunf) – A natural digestive and mild lactogenic herb.

• Blessed thistle, Goat’s rue, Milk thistle – Available as teas or supplements.

• Brewer’s yeast – Commonly found in lactation cookies.

• Moringa – Gaining popularity for its rich nutrient content and traditional use in postpartum soups.

Always check with a healthcare provider or IBCLC before using herbs or medications, especially if you’re on other treatments or have underlying conditions.

Cultural Comforts and Local Wisdom

Many mums find reassurance in traditional foods from confinement practices, soups, teas, and herbal remedies passed down through generations. These aren’t always backed by science, but they often provide emotional comfort and nutritional value.​

We say: if it nourishes your body and brings you joy, enjoy it.

What Should You Eat?

At the end of the day, food is also about comfort. As Tipper Gallagher, IBCLC, wisely put it:

• Eat foods you enjoy.

• Eat things you can manage with one hand.

• Eat meals someone else has kindly made for you.

And avoid:

• Foods you don’t like.

• Anything that causes you stress or discomfort.

There’s no “perfect” lactation diet, and most breastfeeding mothers don’t need to cut out entire food groups unless there’s a medical reason to. The key is to nourish your body in a way that’s both practical and enjoyable during your breastfeeding journey.

In Summary

Galactagogues may help, but only if milk removal is frequent and effective. They’re not a quick fix. Think of them as part of a broader support plan that includes:

• Frequent breastfeeding or pumping (8–12 times a day)

• Skin-to-skin contact

• Rest and support

• A balanced, hydrating diet

And yes, if Bubble Tea makes you feel good and helps you get those calories in, drink up!

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