How to Increase Breast Milk Supply Naturally: Proven Tips and Techniques

Table of Contents

Becoming a new mother can be an exciting and overwhelming experience, especially when it comes to breastfeeding. Many mothers worry about their breast milk supply and wonder how they can increase it naturally.

Luckily, there are several ways to encourage the production of breast milk and ensure that both mother and baby are happy and healthy.

Breast milk is the best source of nutrition for a growing baby, providing all the necessary vitamins, minerals, and antibodies for optimal growth and development. Understanding how your body produces breast milk and the factors that influence milk supply can help you take the right steps and adopt the right habits to enhance your breastfeeding experience.

Let’s explore some effective and natural methods to boost your breast milk supply, along with some key factors to keep in mind as you navigate through your breastfeeding journey.

Key Takeaways

  • Addressing factors influencing milk supply is crucial for successful breastfeeding
  • Proper nutrition and staying well-hydrated can help increase breast milk production
  • Consulting professionals and utilizing natural remedies can further support a healthy milk supply

How to Increase Breast Milk Supply Naturally

How Breastfeeding Works

As a breastfeeding mother, it’s essential to understand how breastfeeding works and the factors that can impact milk production. Breastfeeding begins with the production of colostrum, a thick, yellowish liquid that is highly nutritious and helps protect the newborn against infections.

After a few days, breast milk production increases, and the milk becomes thinner and more abundant.

During breastfeeding, the baby’s sucking action stimulates the release of two hormones: prolactin and oxytocin. Prolactin is responsible for milk production, while oxytocin causes the let-down reflex, which allows breast milk to flow through the milk ducts and into the baby’s mouth.

A strong let-down reflex is critical for efficient breastfeeding and ensuring the baby gets enough milk.

The Impact of Supply and Demand

The key concept to grasp when trying to increase breast milk supply naturally is the relationship between supply and demand. Simply put, the more frequently a baby nurses or milk is expressed, the more milk the breasts will produce.

It’s essential to establish a regular feeding schedule and allow the baby to nurse on demand, which helps maintain a steady milk supply.

If there are concerns about low milk supply, consider using a supplemental nursing system. This device allows a baby to receive supplemental milk while nursing at the breast, helping them get the nutrients they require and stimulating the mother’s milk production.

Remember that consistency and patience are vital when trying to improve breast milk production. As long as I stay committed and follow the steps mentioned above, increasing my milk supply should become much more manageable.

Factors Affecting Milk Supply

The Role of Stress

I have noticed that stress plays a significant role in my milk supply. When I am stressed, my body produces less milk, making it harder for my baby to get the nutrients they need. It is essential for me to manage stress by practicing relaxation techniques, such as deep breathing exercises, in order to maintain a healthy milk supply.

Impact of Latch

An incorrect latch can negatively affect my milk supply, as my baby may not be getting enough milk during feedings. Ensuring that my baby has a proper latch is vital for adequate milk production. To achieve a good latch, I make sure my baby’s mouth is wide open and covers my entire areola, not just the nipple.

Medication Intervention

Certain medications can interfere with my milk supply. Before taking any medication, I discuss it with my healthcare provider to ensure that it will not negatively impact my milk supply. If a medication is necessary, I ask for alternatives that may be more compatible with breastfeeding.

Dealing with Fatigue

Fatigue is a common factor that can affect my milk supply. When I am tired, my body may not produce as much milk as my baby needs. To counteract this, I prioritize rest and sleep whenever possible. Napping while my baby naps and asking for help from friends and family can help me get the rest I need.

Effect of Hormonal Imbalance

Hormonal imbalance is another factor in my milk supply. Hormones like prolactin and oxytocin are responsible for milk production, but imbalances can lead to reduced production. If I suspect that a hormonal imbalance may be affecting my milk supply, I consult with my healthcare provider about potential treatments or lifestyle changes.

Nutrition for Breastfeeding

Importance of Calories

As a breastfeeding mother, I know how important it is to consume enough calories to support both my baby’s growth and my own health. On average, nursing mothers need about 500 extra calories per day compared to their pre-pregnancy diet. To meet this need, I focus on incorporating nutrient-dense foods into my meals, which give me the energy I need to produce sufficient breast milk.

Getting Enough Water

Staying hydrated is crucial for overall health, and it’s especially important during breastfeeding. Drinking enough water helps me produce a sufficient amount of breast milk and prevents dehydration. I aim to drink around 8 to 10 glasses of water a day, and I listen to my body’s cues to ensure I’m staying properly hydrated.

Protein-Rich Foods

I’ve found that incorporating protein-rich foods into my diet supports the production of breast milk. Good sources of protein that I include in my meals are:

  • Lean meats like chicken and turkey
  • Fish like salmon and tuna
  • Beans, lentils, and chickpeas
  • Eggs
  • Dairy products such as yogurt and cheese

Eating these protein-rich foods not only helps me produce enough milk but also helps my baby grow and develop.

Consuming Whole Grains and Vegetables

Including whole grains and vegetables in my diet is essential to maintaining a healthy diet while breastfeeding. Whole grains like whole wheat bread, brown rice, quinoa, and oats provide essential nutrients and fiber. Vegetables such as leafy greens, broccoli, and sweet potatoes are a great source of vitamins and minerals.

These nutrient-rich foods also provide lactogenic properties that support breast milk production.

Fruits for Hydration and Nutrition

Lastly, I find that eating a variety of fruits not only helps with hydration but also provides important vitamins and minerals.

Some fruits are particularly beneficial for nursing mothers, like:

  • Berries: rich in antioxidants
  • Oranges: high in vitamin C
  • Avocados: good source of healthy fats and vitamin E

By focusing on a diet that includes a balance of calories, protein, whole grains, vegetables, and fruits, I can ensure that my breast milk supply remains strong and that both my baby and I benefit from a nutritious diet.

How Often and How Much to Breastfeed

Understanding Your Newborn’s Schedule

At the beginning of my breastfeeding journey, it’s essential for me to understand my newborn’s schedule. Newborns typically nurse at least 8 to 12 times in a 24-hour period, as every baby has its own unique pattern.

I will pay close attention to my baby’s hunger cues, which include rooting, sucking motions, and fussiness, to determine when they are ready to nurse.

Breastfeeding More Often

I should aim to breastfeed more often, especially in the early stages, to encourage milk production. The more often I nurse my baby, the more milk my body will produce. This is because the breast milk supply is based on a demand-and-supply basis.

If my baby is having trouble latching or is not nursing efficiently, it might be beneficial to schedule a lactation consultation to address any issues and improve breastfeeding success.

Understanding The Let-Down Reflex

The let-down reflex plays a significant role in my breastfeeding success. When my baby suckles, it triggers the let-down reflex, which enables the release of milk from the breasts. This reflex can vary from mother to mother— some might experience a strong let-down, while others may feel a tingling sensation or nothing at all.

Becoming aware of my let-down reflex can help me time my breastfeeding sessions and ensure my baby is getting an adequate amount of milk.

Pumping to Increase Milk Supply

Effective Breast Pump Use

In order to increase my breast milk supply naturally, I will need to make sure that I am using a breast pump correctly and efficiently. First, I will ensure that I have chosen the right breast pump for my needs – an electric double breast pump is typically considered the most effective for increasing milk supply.

I will also make sure that I have the correct size flanges to ensure optimal suction and comfort.

Understanding Pumping Sessions

Next, I will focus on the frequency and duration of my pumping sessions. One helpful technique is to pump more often rather than a few long sessions. Additionally, I will make sure to pump around the same time each day to create a regular schedule for my body.

I will also try to pump in the morning when my body naturally has a higher level of prolactin that helps stimulate milk production.

Pumping Tips
Pump more often
Create a regular schedule
Pump in the morning

The Role of Breast Massage

Incorporating breast massage into my pumping routine can also help increase my milk supply. I will gently massage my breasts before and during pumping sessions, focusing on areas that feel fuller. Uneven breasts after a session may indicate the need for a more thorough massage.

Besides, hand expression can also help in releasing more milk and improving circulation.


  • Massage breasts before and during pumping
  • Focus on areas that feel fuller
  • Try hand expression

One technique I can try is power pumping, which mimics the cluster-feeding patterns of a baby. This involves multiple pumping sessions within a short period of time, typically 10 minutes of pumping followed by a 10-minute break. This process is repeated for about an hour, signaling to the body to produce more milk.

By following these steps and being consistent with my pumping routine, I can increase my breast milk supply naturally and provide my baby with nourishment.

Teas, Herbs, and Supplements for Milk Production

Benefits of Fenugreek

Fenugreek is a popular herb used to increase breast milk supply. I have found that it contains phytoestrogens, which may help stimulate milk production. Some breastfeeding mothers consume fenugreek tea or capsules to notice an improvement in their milk supply within just a few days.

Nevertheless, it is essential to consult with a healthcare professional before using fenugreek or any other supplements.

Using Fennel and Blessed Thistle

Fennel and blessed thistle are other herbal remedies believed to support milk production. Fennel seeds contain compounds that act as natural galactagogues, promoting lactation. I can brew fennel tea, add fennel seeds to my meals, or even consume fennel supplements.

Similarly, blessed thistle is often found in the form of tea or supplements. Combining fennel and blessed thistle may provide better results.

Impact of Garlic

Garlic is known for its numerous health benefits, and some research suggests that it may help increase breast milk supply. While it does not directly impact milk production, adding garlic to my diet can create a more flavorful milk that encourages my baby to suckle more, thus stimulating milk production.

Regardless, it’s important to note that some babies may be sensitive to strong flavors, so moderation is key.

Alfalfa, Barley, and Brewer’s Yeast

Alfalfa, barley, and brewer’s yeast are all considered galactagogues that might help to increase breast milk production. Alfalfa can be consumed as a supplement, in salads, or as a tea, while barley can be incorporated in soups, stews, or even as a beverage.

Brewer’s yeast, on the other hand, can be added to smoothies and baked goods or consumed as a supplement.

  • Alfalfa: Rich in vitamins and minerals, helps with milk supply
  • Barley: Increases prolactin levels, supports milk production
  • Brewer’s Yeast: Source of B vitamins, chromium, and iron

Understanding Galactagogues

Galactagogues are substances, either naturally occurring or synthetic, that promote lactation. Some examples include fenugreek, fennel, blessed thistle, and milk thistle. It is important to approach these remedies with caution, as individual reactions may vary, and not everyone will experience the same benefits.

In addition to herbal remedies, certain foods and supplements are known as galactagogues. Examples include lactation cookies, which are made with ingredients like oats, brewer’s yeast, and flaxseed.

Nonetheless, I must keep in mind that every person is different, and what may work for someone else may not work for me.

Foods Known to Boost Milk Supply

Role of Almonds and Flaxseed

I believe that almonds and flaxseeds can be an excellent addition to a nursing mother’s diet. Both of these foods are rich in essential nutrients, which help increase milk supply. Almonds are packed with calcium, protein, and healthy fats, which can support lactation.

Incorporating flaxseeds into your diet can also benefit milk production, as they are a great source of omega-3 fatty acids. These healthy fats can help improve the quality and quantity of breast milk, as they are essential for the baby’s brain development.

Here are some ways to include almonds and flaxseed in your diet:

  • Snack on a handful of almonds or add them to your oatmeal or yogurt.
  • Mix ground flaxseed with smoothies or sprinkle on salads and cereals.

Milk-Boosting Properties of Sesame Seeds

Sesame seeds are another food I would recommend to nursing mothers to include in their diet. They are known to increase milk supply as they contain large amounts of calcium, protein, and healthy fats.

Here are some ways to incorporate sesame seeds into your meals:

  • Add a tablespoon of tahini, which is made from sesame seeds to your salad dressing or spread it on toast.
  • Sprinkle sesame seeds on your stir-fry dishes or use them in homemade granola bars.

Benefits of Broccoli

Broccoli is a nutrient-dense vegetable that can contribute to a healthy milk supply. It is rich in calcium, iron, vitamin C, and antioxidants. All of these nutrients are essential for both mom and baby, ensuring optimal health and growth.

Including broccoli in your meals can not only support lactation but also provide essential nutrients to the baby through breast milk. Here are some ideas for incorporating broccoli into your diet:

  • Add steamed or sautéed broccoli to your pasta dishes or rice casseroles.
  • Enjoy a broccoli salad with lemon-tahini dressing for added benefits from sesame seeds as well.

By incorporating these foods into your diet, you can potentially increase your breast milk production naturally. Remember to consult your healthcare provider or lactation consultant for personalized recommendations and guidance for your specific needs.

The Impact of Lifestyle Factors

The Role of Smoking and Alcohol

As a nursing mother, I am aware that smoking and alcohol consumption can negatively affect my breast milk supply. Smoking can reduce milk production and cause harmful substances to pass into the breast milk. In addition, alcohol can disrupt the natural balance of hormones responsible for lactation.

I ensure to avoid both of these activities to maintain a healthy breast milk supply.

Getting Enough Sleep and Rest

Getting enough sleep and rest is crucial for my overall well-being and breast milk production. Lack of sleep can lead to stress and hormonal imbalances, which may result in decreased milk supply. I try to establish a consistent sleep schedule and take power naps during the day when my baby is asleep.

This helps me stay refreshed and maintain a healthy milk supply.

Importance of Skin-to-Skin Contact

I make sure to have frequent skin-to-skin contact with my baby. This closeness promotes bonding and stimulates the release of hormones that boost milk production. Skin-to-skin contact also helps regulate my baby’s body temperature and heart rate, providing additional benefits.

Understanding Weight Gain

Being mindful of my weight is another important aspect of increasing breast milk supply. Rapid weight loss after giving birth can affect milk production. To ensure a steady milk supply, I focus on losing weight gradually through a balanced diet and moderate exercise rather than aiming for rapid weight loss.

Incorporating these lifestyle changes helps me naturally increase my breast milk supply. By avoiding harmful substances and focusing on health-promoting activities, I can provide the best nutrition for my growing baby.

Getting Help from Professionals

When to See a Lactation Consultant

As a new mother, I’ve found it crucial to seek help from a lactation consultant when I have concerns about breastfeeding success. A lactation consultant will not only provide me with valuable information but also help me better understand how to increase my breast milk supply naturally.

For instance, I have learned about different breastfeeding positions and latching techniques that can alleviate issues and improve my baby’s ability to get enough milk.

It’s also important for me to know when to seek professional help. According to the American Academy of Pediatrics and the Centers for Disease Control and Prevention, some signs that I may need to consult a lactation consultant include:

  • My baby isn’t gaining weight adequately.
  • I’m experiencing extreme pain during or after breastfeeding.
  • My baby consistently shows signs of hunger after feeding.

Breastfeeding Support and Resources

In addition to lactation consultants, a variety of breastfeeding support resources have played a significant role in my journey as a breastfeeding mother. Here are a few options that have provided guidance and encouragement when I needed it:

  • Local support groups: I discovered that many communities have support groups for breastfeeding mothers, which have been a great way to connect with others facing similar challenges and share experiences.
  • Online forums: I participate in online forums where I can ask questions, share my breastfeeding journey, and learn from other mothers’ experiences to help improve my breast milk supply.
  • Pediatrician referrals: My pediatrician has been a reliable source for trusted lactation consultants and other breastfeeding support resources.

These resources have not only helped me increase my breast milk supply but also allowed me to establish a support system consisting of skilled professionals and fellow breastfeeding mothers.

Frequently Asked Questions

What are effective foods to boost breast milk quickly?

Some effective foods to increase breast milk supply include oatmeal, barley, fenugreek seeds, and spinach. These foods are rich in nutrients like iron, calcium, and phytoestrogens, which can help stimulate milk production. Including them in your diet can have a positive effect on breast milk supply.

How can I enhance my milk supply while pumping?

To enhance milk supply while pumping, ensure that you’re using a quality breast pump with the correct flange size, and maintain a consistent pumping schedule. Massaging and applying warm compresses to your breasts before and during pumping sessions can also help increase milk supply.

What fruits can help with lactation?

Fruits like apricots, oranges, avocados, and papayas are known to help with lactation. They contain essential nutrients, such as potassium, vitamin C, and healthy fats, which can contribute to increased milk supply. Including these fruits in your diet can be beneficial for both you and your baby.

Are there any snacks that increase breast milk production?

Snacks like lactation cookies, hummus with whole grain crackers, and yogurt with almonds can help increase breast milk production. These snacks are rich in nutrients like protein, fiber, and essential vitamins that support milk production.

What techniques can stimulate milk production after delivery?

Techniques like skin-to-skin contact, frequent nursing, proper latch, and breast massage can help stimulate milk production after delivery. These practices encourage the release of hormones, such as prolactin and oxytocin, that are responsible for regulating milk production.

Does pumping frequently help boost the milk supply?

Yes, pumping frequently can help boost the milk supply. When you empty your breasts more frequently, it signals your body to produce more milk. Maintaining a consistent pumping schedule, ensuring a proper latch, and utilizing breast compression can all contribute to increased milk production.

More Of The Same Category​

Jennifer Rock

Jennifer Rock

When I gave birth to my first boy, I was breast feeding so I didn't know about bottle warmers but with my 2nd birth I couldn't so I learned all there is to know about bottle warmers (and this gave my partner the chance to pitch in too).