In Traditional Chinese Medicine (TCM), the postpartum period is known as “zuò yuè zi” or “sitting the month”—a sacred window of rest, recovery, and deep nourishment. Breastfeeding is seen not just as nutrition for the baby, but as a direct extension of a mother’s Qi (vital energy) and xue (blood). So when milk supply is low or inconsistent, the body is often calling for restoration, warmth, and replenishment.
Here are time-honored TCM foods, herbs, and rituals to support healthy lactation in the weeks and months after birth.
1. Prioritize Warm, Cooked Foods
From a TCM perspective, cold or raw foods can weaken digestion and impair Qi, which may hinder milk flow. Postpartum meals should focus on easy-to-digest, warm foods that nourish blood and restore energy.
Try:
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Congee with soft-cooked grains and bone broth
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Stir-fried sweet potatoes and snow peas
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Sesame oil chicken with ginger
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Root vegetables, stewed lentils, and rice
These meals gently support digestion while warming the body and enhancing recovery.
2. Incorporate Lactation-Supportive Herbs and Tonics
Certain herbs are traditionally used to support milk production by nourishing blood, boosting circulation, and calming the nervous system.
Common TCM herbs for lactation:
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Dang Gui (Angelica sinensis): Builds blood and circulation
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Fennel seed: Warms digestion and encourages flow
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Goji berries: Nourish yin and improve quality of fluids
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Red dates: Strengthen spleen and blood
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Shatavari: Though technically Ayurvedic, it blends well with Chinese postpartum care
💧 Recipe: Herbal Lactation Support Tea
A gentle sweet “soup” to sip throughout the day
Ingredients:
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4 cups water
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6–8 dried red dates
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1 tbsp dried goji berries
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1 slice dried Dang Gui (optional)
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½ tsp fennel seeds
Instructions:
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Combine ingredients in a small pot.
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Simmer for 20–30 minutes.
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Strain and drink warm throughout the day.
This tea supports warmth, circulation, and fluid production in a gentle, nourishing way.
3. Emphasize Blood-Building Proteins
Milk is made from the same fundamental substances that support your blood and energy. TCM emphasizes iron-rich, nutrient-dense foods postpartum to build xue and stabilize hormones.
Include:
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Grass-fed beef or liver
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Eggs
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Chicken or pork cooked with ginger
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Clams or small amounts of warming seafood
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Bone broth soups
4. Support the Emotional Heart
In Chinese medicine, the Heart governs milk through its connection to the breast and the Shen (spirit). Emotional strain—like anxiety, overwhelm, or grief—can interfere with milk flow.
Gentle practices to support the Heart:
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Rest and warm baths
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Talking with a postpartum doula or trusted support person
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Daily quiet moments for tea, journaling, or breathwork
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Acupuncture to calm the Shen and support lactation meridians. Your acupuncturist can also write you a custom herbal formula that is safe while nursing.
5. Recipe: Sweet Potato & Snow Pea Stir-Fry with Ginger
A warming, Qi-tonifying meal that’s easy to prepare
Ingredients:
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1 medium sweet potato, peeled and cubed
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1 cup snow peas, trimmed
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1 inch ginger, thinly sliced
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1 tbsp sesame oil or avocado oil
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Pinch of sea salt
- Chicken or other meat is always an option
Instructions:
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Steam sweet potatoes until tender (8–10 min).
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In a skillet, heat sesame oil. Add ginger and sauté until fragrant.
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Add snow peas and sweet potatoes. Stir-fry 2–3 minutes.
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Season with salt. Serve warm.
Final Thoughts: Slow Is Powerful
The postpartum phase is not a time for rushing. In both TCM and real life, milk supply improves when the mother feels nourished, rested, and held. I know from personal experience that even with the best laid plans this time can feel stressful. All we can do is the best we can.
If you’re experiencing low milk supply, consider starting with warming foods, herbal teas, and daily rituals that ground you. And remember, you don’t have to do it all alone.
Want a broader perspective on natural lactation support? Read my holistic guide to boosting milk supply →
