Top 20 Nutritious Foods for Postpartum Moms to Boost Milk Supply

Beef is considered a golden food for pregnant and postpartum women. It provides essential nutrients like vitamin B12 and protein, which are both valuable for health. Additionally, beef is rich in iron, supports protein intake, and contains a significant amount of vitamin B6. Eating beef helps mothers build strong immunity, prevents infections, and boosts milk production after childbirth.

Here’s how to prepare Beef Shank Braised with Potatoes, a dish known to increase milk supply and provide abundant nutrition for both mother and baby.

Ingredients:

• Beef Shank: 300g
• Potatoes: 3
• Tomatoes: 2
• Red Daikon: 1/2
• Onion: 1
• Ginger, coriander, seasonings

Instructions:

• Step 1: Clean the beef, cut into square pieces, and marinate with seasonings for 20 minutes to absorb the flavors.
• Step 2: Peel and wash the potatoes and red daikon, then cut them into thick slices. Peel and mince the ginger, and slice the onion.
• Step 3: Heat a pan with some oil and sauté garlic until fragrant. Add the beef and stir-fry until browned, then pour in water and add the tomatoes to cover the meat. Season the broth, reduce the heat, and simmer until the beef softens. After 30 minutes, add the red daikon and potatoes, bringing the soup to a boil again, adjusting the seasoning, and continuing to simmer until the beef is tender.
• Step 4: When the beef, red daikon, and potatoes are tender, add the onion and ginger, let the broth come to a boil, then turn off the heat. If you like the spicy flavor of ginger, you can add it along with the tomatoes.

Beef is excellent for postpartum women, so include it in the daily menu to replenish energy, restore health, and increase milk supply for breastfeeding.

Lotus seeds are rich in nutrients, known for their ability to nourish the heart, strengthen the kidneys, and improve digestion, making them especially beneficial for those dealing with stress and fatigue. Additionally, lotus seeds are highly beneficial for postpartum women. Pork stomach is known for its ability to heal the skin and support good digestion. Braised Pork Stomach with Lotus Seeds is a comforting, nutritious stew made from pork stomach, lotus seeds, and other spices, offering a nourishing dish for new mothers.

Ingredients:

• Pork Stomach: 1 piece
• Lotus Seeds: 100g
• Ginger: 1/2 root
• Rice Wine: 2 teaspoons
• Salt, MSG

Instructions:

• Step 1: Clean the pork stomach, blanch it in boiling water for about 5 minutes, then immediately soak it in ice water. This method helps make the stomach tender and white. Boil some water with a pinch of salt, and cook the pork stomach until soft. Remove it from the pot, let it drain, and cut it into small pieces. Marinate with MSG, shredded ginger, and 3 teaspoons of salt for about 20 minutes.
• Step 2: Wash the lotus seeds, place them in a pot, and add enough water to cover the seeds. Bring it to a boil, then reduce the heat to simmer. Add more cold water as needed, continuing until the total amount of water is about 400ml. This helps the seeds cook evenly without becoming mushy.
• Step 3: Once the lotus seeds are tender, turn up the heat to bring the water to a boil again, then add the marinated pork stomach mixture, along with the rice wine. Let it cook for 3 minutes, then turn off the heat. Adjust the seasoning to taste and serve hot.

Braised Pork Stomach with Lotus Seeds is a delicious, nutritious dish that is easy to prepare and beneficial for postpartum women's health.

One of the dishes you should consider preparing for new mothers is turmeric braised pork served with white rice. This dish is not only nourishing and soothing but also helps with inflammation and fights bacteria, making it perfect for postpartum recovery. The tender, fatty pork is infused with the fragrant flavors of galangal and turmeric, giving the dish a beautiful golden color. Here's how to make turmeric braised pork:

Ingredients:

• Pork belly or pork shoulder: 300g
• Turmeric: 1 root
• Galangal: 1 root
• Shallots
• Seasoning: Stock powder, salt, and pepper

Instructions:

• Step 1: Clean the pork and cut it into bite-sized pieces. Mince the garlic, and optionally add chili for extra heat. Peel and wash the galangal and turmeric, then crush them using a mortar and pestle, or slice them thinly or blend them in a food processor.

• Step 2: Place the pork in a bowl and marinate it with sugar, shallots, and seasoning for about 30 minutes. Then, heat some oil in a pot, and when hot, add the marinated pork. Be careful not to turn the heat too high.
• Step 3: Stir the pork until it is browned, then add the turmeric and galangal. Continue stirring, lower the heat, cover the pot, and simmer for 10-15 minutes. Season to taste and cook until the pork is slightly crispy on the edges. Turn off the heat when ready.

Serve the turmeric braised pork hot with steamed rice for the perfect meal.

Turmeric powder has anti-inflammatory properties, boosts immunity, and helps prevent and combat cancer. Additionally, it is great for postpartum women, helping to improve blood circulation and prevent postnatal complications. Honey is a natural health booster, enhancing immunity and overall vitality.

Turmeric powder mixed with honey is known for its ability to prevent breast cancer, aid in uterine contractions, cleanse the blood after childbirth, relieve abdominal pain, and provide anti-inflammatory and antifungal benefits.

How to use: For best results, drink this mixture twice a day. It can also be used as a face mask, which helps achieve smooth, radiant skin. Turmeric and honey have long been celebrated for their miraculous beauty benefits, helping to reduce wrinkles, prevent acne, and brighten the skin, giving it a youthful glow.

Black sesame is known for its amazing benefits, particularly for aiding a smooth delivery and increasing milk production, while also promoting healthy skin and preventing constipation. There are many types of sesame available on the market, but for the best quality, new mothers should choose Vietnamese black sesame. These seeds are small, with a rich, nutty fragrance, and a slightly darker shade, often mixed with a few red or golden seeds.

Here’s a special recipe for making black sesame porridge for new mothers:

Ingredients:

• Black sesame: 100g
• Glutinous rice flour: 50g
• Arrowroot powder: 1 teaspoon
• Fresh milk: 10ml
• Sugar: 100g

Instructions:

• Step 1: Sort the black sesame seeds to remove any impurities, then toast them in a pan until they begin to pop. Let them cool before grinding into a fine powder using a blender. Do the same with the glutinous rice flour, toasting it on low heat until it becomes golden and fragrant, then set it aside to cool and grind. If you have excess, you can store the flour in a plastic bag for later use. Dissolve the arrowroot powder in a bowl with a little water until fully dissolved.
• Step 2: When cooking, add 1 tablespoon of rice flour, 1 teaspoon of arrowroot powder, 2 tablespoons of sesame powder, 2 tablespoons of sugar, and a bowl of water. Be careful not to add too much, as this mixture expands quite a bit during cooking, and any leftovers may go to waste.
• Step 3: Bring the mixture to a simmer over low heat, stirring continuously to prevent it from sticking to the pan. Continue cooking until the liquid turns completely black and the sesame porridge reaches the desired consistency. You can adjust the amount of sugar to suit your sweetness preference.

Lotus seeds are widely known for their numerous health benefits, particularly for women during pregnancy and postpartum. Not only are they rich in nutrients and versatile in cooking, but lotus seeds also serve as a powerful natural remedy for various conditions such as boosting the body’s vitality and calming the mind. Additionally, they are known to help with insomnia, promote brain development in babies, enhance skin health, slow down aging, and improve breast health post-pregnancy. Here’s how to prepare a nutritious Chicken and Lotus Seed Porridge:

Ingredients:

• Chicken: 200g
• Lotus seeds: 100g
• Fragrant rice: 100g
• Glutinous rice: 30g
• Green beans: 30g
• Carrot: 1 small
• Green onions, perilla leaves, pepper, fish sauce, seasoning powder, cooking oil, shallots

Instructions:

• Step 1: Soak the lotus seeds and peeled green beans for 2 hours to soften. Rinse the fragrant rice and glutinous rice together, then soak them for about 20 minutes. If you’re preparing the porridge for a baby, you can lightly crush the rice. Adding glutinous rice to the chicken and lotus seed porridge enhances its fragrance. Boil the chicken, let it cool, and shred it, saving the chicken broth.
• Step 2: Add the rice, green beans, and lotus seeds to the chicken broth. Once the porridge starts boiling, lower the heat and add the seasonings, then cook for about 40 minutes until the porridge becomes soft and smooth.
• Step 3: Fry the shallots until golden and fragrant, then add them to the pot of porridge. Taste and adjust the seasoning before turning off the heat.
• Step 4: Serve the porridge in bowls, top with shredded chicken, green onions, and pepper, and enjoy!

This is a highly nutritious dish that every new mother should include in her postpartum diet. Don’t forget to try it!

Dill is one of the top herbs known for its ability to boost breast milk production, making it richer and more fragrant, which in turn helps the baby grow stronger and healthier. Therefore, this herb should definitely be included in the postpartum diet. Here’s how you can prepare this nourishing soup:

Ingredients:

• Dill: 2 bunches (trimmed to half of the stems)
• Ground lean pork: 300g

Instructions:

• Step 1: Heat some cooking oil in a pot, then add the ground pork. Stir it well, season to taste, and cook until the meat is fully browned. Then, pour in a large bowl of water.
• Step 2: Bring to a simmer, and once the water is boiling, add the dill. Let it cook until the soup boils again, then adjust the seasoning as needed.

In just two simple steps, you’ll have a light and refreshing dill and ground pork soup, perfect for postpartum recovery.

Prenatal milk provides nearly all of the essential nutrients required during pregnancy, so it’s recommended that expectant mothers drink it throughout their entire pregnancy. After giving birth, if any milk remains, mothers can continue to consume it to support milk production for breastfeeding.

Yogurt is a great source of protein, vitamins, calcium, and minerals that are crucial for both the mother and baby post-birth. The probiotics in yogurt also help improve digestion and prevent constipation effectively.

Water is essential for all vital functions, especially during pregnancy. It’s important for mothers to drink at least 3 liters of water daily. As pregnancy progresses, the need for water increases, and dehydration can lead to premature labor.

Chicken is rich in protein, vitamin B6, vitamin A, phosphorus, and minerals that are beneficial for teeth, bones, and the cardiovascular system. The amino acid tryptophan in chicken also helps reduce stress, preventing depression during pregnancy. On the other hand, asparagus is packed with folic acid, which supports blood production and promotes milk production.

Ingredients:

• 10 asparagus stalks, 300g chicken breast, 1 small ginger root.
• Seasonings: seasoning powder, salt, broth powder, soy sauce, pepper, butter.
  

Instructions:

• Step 1: Cut the chicken breast into bite-sized pieces, wash thoroughly with salted water, then drain. Marinate the chicken with minced ginger, seasoning powder, salt, pepper, and soy sauce.
• Step 2: Remove the tough ends of the asparagus, wash, and cut in half. Blanch the asparagus in salted water, then immediately transfer to ice water to preserve its crunchiness.
• Step 3: Melt butter in a pan, add the marinated chicken breast, and stir-fry until golden and cooked. Set aside.
• Step 4: Add more butter to the pan, stir-fry the asparagus briefly to absorb the flavors (since it's been blanched). Once the asparagus is just tender, mix in the chicken and stir well. Taste and adjust seasoning as needed.

Beef bones are rich in calcium, while red beans are packed with fiber, which aids digestion, and also provide iron, vitamin B1, and B6 to support the nervous system and reduce stress. Red beans, like other types of beans, contain compounds similar to estrogen, which help prepare the mammary glands for milk production. Therefore, beef bone soup with red beans is one of the best lactation-boosting dishes for expectant mothers.

Ingredients:

• 500g beef bones, 100g red beans.
• White wine or cooking wine, salt, seasoning powder, pepper, ginger, seasoning cubes.

Cooking Instructions:

• Step 1: Rinse the red beans and soak them in water for about 4 hours to soften them when cooked.
• Step 2: Blanch the beef bones in salted water, then wash and drain them.
• Step 3: Place the beef bones in a pot of water and simmer on low heat. Add seasoning powder, seasoning cubes, a pinch of pepper, a few slices of ginger, and 2 teaspoons of white wine or cooking wine (to eliminate the beef bone odor). Be sure to skim off the scum to keep the broth clear.
• Step 4: After simmering the beef bones for 20 minutes, add the soaked red beans and continue to cook until the beans are tender. Adjust the seasoning to taste.

Fig is one of the most beneficial foods for lactation, making it an excellent choice for pregnant and postpartum women. Research on figs shows that they are rich in calcium, phosphorus, glucose, sucrose, vitamin C, and various other minerals. Surprisingly, although figs have a bitter taste, they are also very effective for relieving constipation, which is particularly helpful for pregnant women.

Ingredients:

• 50g regular rice, 50g sticky rice, 30g fresh figs.
• Sweetener: rock sugar, honey.

Instructions:

• Step 1: Mix the regular rice with the sticky rice, rinse well, and let them drain.
• Step 2: Wash the figs, slice them, or cut them into small pieces.
• Step 3: Cook the figs and rice together until soft. Add rock sugar or honey to taste.

Lean pork is rich in protein, providing essential nutrients for postpartum women. Meanwhile, mung beans have similar benefits to red beans, helping to stimulate breast tissue development and promote lactation after childbirth.

Ingredients:

• 50g regular rice, 50g sticky rice, 50g mung beans, 200g lean pork
• Seasonings: Salt, seasoning powder, seasoning cubes, dried onion, cooking oil, green onions, dill.

Instructions:

• Step 1: Rinse the mung beans with their skins, clean them, and soak them in water for about 4 hours to soften.
• Step 2: Rinse the regular and sticky rice to remove dirt, then combine with the mung beans and cook on low heat until soft.
• Step 3: Rinse the lean pork in salted water, chop finely. Marinate the pork with seasoning cubes, seasoning powder, and dried onion for 15 minutes to absorb the flavors.
• Step 4: Heat a little oil in a pan, sauté the chopped dried onion until fragrant, then add the marinated pork and stir-fry until cooked.
• Step 5: Once the porridge is cooked, add the cooked pork to the pot and simmer for another 3 minutes while stirring. Sprinkle finely chopped green onions and dill on top, adjust the seasoning to taste.

Melon leaves are rich in iron, which is beneficial for the mother's blood. Throughout history, melon leaves have always been a part of the list of lactation-boosting foods for postpartum women. However, it is important to note that melon leaves can cause a miscarriage, so pregnant women should avoid consuming this dish.

Ingredients:

• 1 bunch of melon leaves, 200g sliced beef.
• Salt, pepper, ginger, garlic, seasoning powder, seasoning cubes, cooking oil.

Instructions:

• Step 1: Rinse the beef with salted water, marinate with a little pepper, ginger, and garlic.
• Step 2: Pick the melon leaves, rinse with salted water, and gently bruise. Stir-fry the leaves with a little oil, seasoning powder, and seasoning cubes, then add a moderate amount of water and simmer on medium heat.
• Step 3: Heat oil in a pan, then stir-fry the beef with a little seasoning until it is partially cooked.
• Step 4: Once the melon leaves have been simmering for about 5 minutes, add the beef to the pot and cook until it boils again. Taste and adjust the seasoning as needed.

Black sesame is excellent for digestion and has impressive lactation-boosting properties. It is rich in proteins, oils, calcium, and omega-3 and omega-6 fatty acids, all of which are beneficial to health.

Ingredients:

• 100g black sesame, 50g arrowroot powder.
• Seasonings: Ginger, rock sugar.

Instructions:

• Step 1: Rinse the sesame to remove any debris or damaged seeds, then dry them. Toast the sesame seeds in a thick-bottomed pan to enhance their fragrance. Afterward, grind the sesame seeds into a fine paste using a blender.
• Step 2: Mix the arrowroot powder with water and rock sugar until fully dissolved, then add the mixture to a pot. Cook over low heat, stirring continuously.
• Step 3: As the mixture begins to turn from cloudy to clear, quickly add the ground sesame seeds and stir until the mixture thickens and cooks through.
• Step 4: Crush a piece of ginger and add it to the porridge to infuse the dish with a fragrant aroma.

Papaya is packed with vitamins that are great for health. While it is advised to avoid papaya during pregnancy, after childbirth, papaya becomes an incredibly effective lactation-boosting food for new mothers.

Ingredients:

• 1 green papaya (about 500g), 300g spare ribs.
• Seasonings: Salt, seasoning powder, seasoning cubes, cooking oil, onions, spring onions, cooking oil.

Instructions:

• Step 1: Cut the papaya into small pieces and soak it in salt water for 10 minutes, then drain it.
• Step 2: Cut the spare ribs into bite-sized pieces, rinse them, and briefly blanch them in salted water. Then stir-fry the ribs with oil, onions, seasoning powder, and seasoning cubes to taste.
• Step 3: Add water to the pot and simmer the ribs on low heat until they become tender, skimming off any foam to keep the broth clear.
• Step 4: Once the ribs are tender, add the prepared papaya and continue cooking until the papaya is tender as well. Sprinkle some chopped spring onions on top and adjust the seasoning to taste.

Goat meat is a great source of protein, with less fat than beef and fewer calories than chicken. It is also an excellent source of easily absorbed iron, making it especially beneficial for people with anemia, particularly postpartum women.

Ingredients: 100 grams of angelica sinensis, 200 grams of cleaned and sliced goat meat, 5 slices of fresh ginger, 3 spring onions.

Instructions: Place all ingredients into a pot, add enough water to cover, and simmer on low heat until the goat meat is tender. Then, season to taste.

For optimal benefits, mothers should consume this dish 4-5 times a day, along with the broth, to help with recovery from blood loss, fatigue, poor appetite, and low milk supply. However, mothers with constipation should avoid this dish.

Seaweed is a well-known superfood in Korea, prized not only for its nutritional benefits but also for its many other advantages such as antioxidant properties, boosting the immune system, relieving constipation, and promoting healthy skin and heart.

Seaweed is rich in protein, minerals, trace elements, and vitamins, particularly iodine, calcium (higher than in milk), vitamin A (10 times higher than in butter), vitamin B2 (7 times higher than in eggs), and vitamins C and E (significantly higher than in most fruits and vegetables).

For new mothers, regularly consuming seaweed soup is a great way to boost milk production, reduce fatigue, and speed up recovery.

Here are some delicious seaweed dishes that can help new mothers with lactation and recovery:

• Seaweed soup with beef
• Seaweed soup with pork ribs
• Seaweed soup with lean meat
• Seaweed soup with tofu
• Seaweed rice rolls…

Stewed pig's trotter with papaya is not only a delicious and nutritious dish but also helps promote milk production for new mothers. Papaya is packed with essential nutrients, minerals, antioxidants, and fiber. It has various health benefits, particularly boosting milk production for breastfeeding mothers, improving digestion, supporting heart health, and strengthening the immune system. Here’s a simple recipe for making stewed pig's trotter with papaya:

• 1 pig's trotter (600-800g)
• Green papaya (choose papayas that are just beginning to ripen, with a slight yellow at the stem)
• Seasonings: sugar, fish sauce, seasoning powder, salt
• Fresh herbs: spring onions, cilantro, purple onion, fresh herbs, and tomatoes

Instructions:

• Step 1: Peel the green papaya and cut it into bite-sized pieces. Soak the papaya in a 10% saltwater solution for 10 minutes, then drain.
• Step 2: Clean the pig's trotter, chop it into large pieces, and blanch it in hot water to remove any odor. Place the pieces in a pressure cooker and simmer until tender. Add 1 spoonful of seasoning powder, ½ spoon of sugar, and ½ spoon of fish sauce before cooking.
• Step 3: Once the trotter is cooked, add the papaya and simmer until it reaches the desired tenderness. Be careful not to overcook the papaya, as it may become mushy and lose its flavor.
• Step 4: When the papaya is ready, add sliced tomatoes, spring onions, cilantro, and adjust the seasoning to taste before serving hot.

Your stewed pig's trotter with papaya is now ready to enjoy—a flavorful, lactation-boosting dish that's easy to make. Don’t forget to include this in your regular menu!

Sticky Rice Porridge with Red Dates and Wood Ear Mushrooms is a highly recommended dish for women, especially new mothers, due to the amazing health benefits of red dates and wood ear mushrooms. These ingredients are known to enrich the blood, treat hair loss, dizziness, and fatigue. They also help brighten the skin, promote the health of internal organs, and fade dark spots on the face. Below is a guide on how to prepare this nutritious porridge.

Ingredients:

• Sticky rice: 100g
• Red dates: 15 pieces
• Wood ear mushrooms: 15g
• Various seasonings

Preparation:

• Step 1: Prep the ingredients: Wash the sticky rice and soak it in water for about 30 minutes to soften. Soak the wood ear mushrooms in hot water until they expand, then rinse, slice, and cut them into small pieces. Clean the red dates and set them aside.
• Step 2: Prepare a pot with enough water to cook the porridge. Add the sticky rice and cook. When the water boils, add the red dates and wood ear mushrooms. Continue cooking until the porridge becomes soft, then add a spoonful of brown sugar and adjust the seasoning to taste. Let it cook for a few more minutes before removing from heat.

New mothers should eat 2 bowls of this porridge per day, once a week, to help improve the nutrition in their breast milk. Additionally, you can add lotus seeds for extra flavor if you like.

Black-bone Chicken Soup with Chinese Herbs is a nutritious dish typically served to those recovering from illness, individuals with fatigue, pregnant women, and new mothers. It helps replenish nutrients, improve blood circulation, and promote quicker physical recovery. This dish is also beneficial for new mothers to increase milk supply after childbirth. Let's explore how to prepare this healthy and flavorful meal.

Ingredients:

• Black-bone chicken: 1 whole
• Chinese herbal medicine pack (goji berries, dang shen, yi yi ren, red dates, lotus seeds)
• Artemisia, ginger
• Seasonings

Preparation:

• Step 1: Wash the herbs from the Chinese herbal pack thoroughly. Clean the chicken and briefly roast it over an open flame. This step helps the chicken skin stay intact while cooking and adds fragrance to the dish.
• Step 2: Place the chicken in a ceramic pot or any pot suitable for slow-cooking, along with the cleaned herbs. Sprinkle some seasonings over the chicken and top it with artemisia.
• Step 3: Set the chicken pot into a larger pot of boiling water and steam it for about 1 to 1.5 hours, depending on the thickness of the cooking vessel. If using a pressure cooker, cook for about 30 minutes.

With this simple preparation, you'll have a nutritious chicken soup that is both delicious and restorative.