Soups
Green Papaya, Snow Ear Fungus, Fig and Red Snapper Fish Soup
traditionally used to support breast milk production in new mothers
Why people make this soup
Many new mothers are eager to start boosting their milk supply from day one, but Bro Niu gently points out that this enthusiasm can sometimes backfire. In the first two to three days after birth, a baby’s feeding is still light, and the milk ducts have not yet fully opened. Starting heavily nourishing or milk-stimulating soups too early can cause the milk to accumulate faster than it flows, leading to painful breast engorgement and blocked ducts. The advice from traditional Cantonese postpartum care is clear: start with lighter, clearer soups for the first couple of days, and then introduce soups like this one once things are flowing more comfortably.
When the time is right, green papaya is one of the most celebrated ingredients for supporting lactation in Chinese culinary tradition. It contains papain (an enzyme that has long been associated with milk production support) and also has a natural warming effect on the uterus that helps recovery from childbirth. Paired with protein-rich small sea fish, gelatinous snow ear fungus, and nourishing dried figs, this makes a clear, pleasant-tasting soup that is also helpful for those recovering from surgery or illness.
Who it suits / who should be cautious
- Suited for breastfeeding mothers from about 2–3 days postpartum onward, once initial milk flow has been established.
- Also helpful for those with gastric ulcers, constipation, or who need light, easily digestible nourishment during recovery.
- Note: green papaya (unripe) is recommended; ripe papaya contains latex-like compounds in the seeds and skin that may not be suitable in large amounts during early postpartum.
- If red snapper (hong zhan yu) is unavailable, any small, non-oily sea fish makes a good substitute.
Why these ingredients (the food-therapy logic)
- Green (unripe) papaya: Contains papain and chymopapain enzymes; traditionally associated in Chinese dietary wisdom with supporting the digestive system, promoting lactation, and supporting uterine recovery after birth. The unripe green form is preferred.
- Snow ear fungus (xue er / Tremella fuciformis): A mild, gelatinous white fungus associated with moistening and nourishing; adds a pleasing texture and helps round out the nutritional profile of the soup.
- Dried figs (wu hua guo): Naturally sweet; associated with supporting the lungs, digestion, and providing a source of gentle energy. Help sweeten and flavour the soup.
- Small sea fish (hong zhan yu): Rich in protein, calcium, and easy-to-absorb nutrients. In Chinese food therapy, small sea fish are considered particularly supportive after surgery, illness, or childbirth. Pan-frying briefly before adding to the pot removes the raw fish smell and enriches the broth.
- Fresh ginger: Warming; helps temper any cooling effects of other ingredients and aids digestion.
Ingredients (3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Green (unripe) papaya | 1 medium fruit | Peel, remove seeds, cut into chunks |
| Snow ear fungus (xue er) | 11 g (3 qian) | Soak until soft, remove tough yellow base, tear into pieces |
| Dried figs | 4 pieces | Slice or halve |
| Fresh ginger | 2 slices | |
| Small sea fish (hong zhan yu or similar) | ~600 g (1 jin) | Remove head and gut; wash; pan-fry in a little oil until golden |
| Oil | Small amount | For pan-frying the fish |
| Water | 7 bowls (~1.4 L) |
Method
- Soak the snow ear fungus in cold water for 20–30 minutes until fully expanded. Remove the tough yellow base and tear into smaller pieces.
- Peel the green papaya, remove seeds, and cut into large chunks.
- Prepare the fish: remove the head and gut, wash thoroughly, and pat dry. Pan-fry in a little oil over medium-high heat until both sides are golden — this step removes the raw smell and enriches the broth.
- Slice the dried figs and prepare the ginger.
- Add all ingredients to a pot with 7 bowls of water.
- Bring to a boil, then reduce to a medium-low simmer.
- Cook for 1 hour. Serve and drink; eating some of the fish and vegetables is encouraged.
Bro Niu’s tips
Red snapper (hong zhan yu) is especially good in this soup because it is both nourishing and easy to digest, and is considered particularly beneficial for postpartum recovery, post-surgery recovery, and general weakness. If you cannot find it, other small sea fish — like pomfret or small snapper — work well. Pan-frying the fish first is worth the small extra effort: it makes the broth richer and more fragrant. This soup is also beneficial for anyone with a stomach ulcer or constipation, not just new mothers.
Community questions answered (selected)
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Q (Phoebe): My four-month-old has been unwell and refusing to feed, and my milk supply has dropped. What can I cook to boost it? Bro Niu: With less feeding stimulation and your own illness, some drop in supply is inevitable. Try astragalus (bei qi, 5 qian), wang bu liu xing seeds (3 qian), tong cao (2 qian), and 4 dried figs, simmered with pork shin in 6 bowls of water to make 3 bowls — drink in 3 servings over one day, for 3 consecutive days.
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Q (匿名): After a caesarean section (already 20-plus days out), not breastfeeding — will drinking fish soups suddenly trigger milk production? Bro Niu: If you have not been breastfeeding at all, fish soups will not suddenly cause milk to flow. You can comfortably drink this soup. A small amount of cooking wine to reduce the fish smell is fine and will not affect the wound.
Published November 24, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
