Whether you’re looking to have some milk on the side for your babe, are exclusively pumping, or have low supply issues while breastfeeding—this post is for you. Let’s get straight to the point: what are the ways that you can help boost your breast milk supply naturally and quickly? We’ll look at foods, supplements, herbs, and pumping/expression techniques.
Contents
Boosting Breast Milk Supply: What You Need to Know
Getting Professional Help
First off, I’m not a lactation consultant. And even if I were, no blog post could replace the 1-on-1 advice you will get from a certified lactation consultant. No foods, supplements, or techniques can replace expert help.
This blog post is not meant to deter you from seeking such professional help. If you struggle with low supply, please see a lactation consultant first.
The tips mentioned in this post are something you can try in addition to getting professional breastfeeding help!
My personal experience
I exclusively breastfed my two singletons, and only had minor supply issues in the beginning with my first.
Then I got twins, one of which has cleft palate—a condition that makes her incapable of creating the suction needed for effective breastfeeding. My other twin is (the boy), luckily, a great breastfeeder. Thanks to him, I can use the Haakaa breast pump to (mostly) passively collect breast milk for her.
I also occasionally use a breast pump or manual hand expression to keep my supply up, since she’s not able to get most of the breast milk she needs through breastfeeding.
We’ve made it 3+ months as I’m writing this post and hope to keep going for many more. I even hope that my girl will be able to switch to exclusive breastfeeding once she has her palate repaired at around 10 months.
This post was born out of my curiosity for natural ways to support the unique breastfeeding journey we’re on.
It’s also meant to be a companion for you, no matter your breastfeeding path.
I love herbs and delicious food and have summed up the most research-backed and tradition-tested ones in this post. Let’s make boosting breast milk production fun and tasty. <3
Breastfeed frequently & on demand
The first and foremost rule of breastfeeding rests on supply and demand. Each time milk is removed—by your baby feeding or by expressing—your breasts produce more.
Breastfeeding as frequently as possible and responding to your baby’s cues sets the stage for your supply. It helps to establish and maintain a robust milk supply, especially during the early months. Here’s why:
- Stimulating Milk Production: Each time your baby nurses, it signals your body to produce more milk to meet their growing needs. Frequent breastfeeding sessions help stimulate milk production and maintain a steady milk supply over time.
- Establishing Milk Supply: In the early postpartum period, frequent and on-demand breastfeeding sessions help establish your milk supply. Your body adjusts to your baby’s demand, ensuring an adequate and consistent milk flow.
- Meeting Growth Spurts: Babies experience rapid growth spurts during the first few months of life, increasing their demand for milk. By breastfeeding on demand, you’re able to meet these growth spurts effectively and support your baby’s needs, and your supply goes up.
- Building a Strong Bond: Breastfeeding is not only about nourishment but also fosters a deep emotional bond between you and your baby. Responding to your baby’s cues for breastfeeding promotes feelings of security, comfort, and connection.
- Sustaining Milk Supply: As your baby grows and breastfeeding patterns evolve, maintaining frequent and on-demand nursing sessions helps sustain your milk supply. Trust in your body’s ability to adjust to your baby’s changing needs and prioritize breastfeeding in your day-to-day life.
By prioritizing frequent and on-demand breastfeeding sessions, you lay a foundation for a successful breastfeeding experience.
For the same reasons, giving bottles of formula can harm your milk supply. Each time you give formula, your body is skipping the cue to produce more breast milk since your breasts aren’t being emptied.
Of course, this is assuming that your baby has a good latch.
If your baby is not latching well, it’s best to see a lactation consultant or breastfeeding specialist.
If your baby doesn’t take enough milk during a feed, it’s critical to express breast milk to protect your milk supply—see the next section.
Takeaway
If possible, breastfeed on demand and fix any latch issues with a lactation specialist early on.
Boost breast milk supply by pumping/expressing
Pumping or hand expressing helps protect your breast milk supply if your baby is not breastfeeding and boost it if she is. Here are some practical tips and techniques to optimize your pumping sessions:
- Pump Between Sessions: Add pumping sessions between feedings to help stimulate milk production and increase overall milk supply. Consider adding a pumping session in the morning when milk production tends to be highest, or pump on one breast while your baby nurses on the other.
- Power Pump: Pump or hand express after each feeding session until nothing comes from your breast. This is one of the most effective ways to signal your body to produce more breast milk.
- Hands-on Pumping: Hand expression can be a useful tool to learn, both in the early postpartum days for stimulating colostrum production and well into breastfeeding a toddler. Use gentle massage and compression techniques to get the milk going. You can learn more about how to do this at La Leche League here.
- Breastfeed from Both Sides/Use a Double Breast Pump: Offer each of both breasts during nursing sessions. Once your baby stops nursing at the one side or loses interest, switch him to the other side. If your baby is not breastfeeding, consider a double breast pump.
- Create a Relaxing Environment: Find a quiet and comfortable space where you can relax and focus during pumping sessions. Dim the lights, play soothing music, and surround yourself with supportive resources.
- Establish Consistent Pumping Schedules: Consistency is key to stimulating milk production. Aim to pump at regular intervals, ideally mimicking your baby’s feeding patterns, to signal your body to produce more milk.
- Ensure Proper Flange Fit: Proper flange fit is crucial for efficient pumping and preventing discomfort or injury. Opt for flanges that fit your breast size comfortably, allowing for adequate milk extraction without friction or constriction.
- Breast Massage Techniques: Gentle breast massage and warm compresses before and during pumping can encourage milk letdown and improve milk flow. Use circular motions and gentle compression to stimulate milk ducts and promote optimal milk expression.
Takeaway
If you need to pump, create a schedule and be persistent to maintain or boost your supply. Pump or hand express additionally when your supply needs an extra boost.
Foods that boost breast milk supply
Many common foods are galactagogues (from Greek galacto—milk and gogue—leading). Adding them to your diet can naturally support lactation and nourish both you and your little one. Here are some nutrient-rich options to consider:
- Oats: Rich in fiber and iron, oats are a beloved staple known to increase milk supply.
- Flaxseeds: Packed with omega-3 fatty acids and phytoestrogens, flaxseeds promote hormonal balance and milk production.
- Protein-rich foods: Getting enough protein is key for breastfeeding moms. Make sure you’re getting enough protein from a varied diet (meat, fish, eggs, legumes).
- Healthy fats: Don’t forget healthy fats! They nourish your nervous system and pass into your breast milk. Some good options include extra virgin olive oil, coconut oil, butter, ghee, and avocados. Ditch the processed oils and fats.
- Dark Leafy Greens: Spinach, kale, and collard greens are bursting with vitamins and minerals essential for lactation, such as calcium and folate.
- Fennel: This aromatic herb not only adds flavor to dishes but also contains compounds that stimulate milk flow.
- Fenugreek: Widely used in traditional medicine, fenugreek seeds are traditionally believed to boost milk supply due to their galactagogue properties. Fenugreek can also be consumed in capsule or tea form and has been researched for supporting milk supply (Zapantis et al., 2012).
- Garlic: Anti-inflammatory and antiviral, garlic is also said to support breast milk production.
- Brewer’s yeast: High in B vitamins and other nutrients, brewer’s yeast is believed to boost supply and reduce fatigue.
- Fermented drinks: Kvass and boza—I’m pretty sure you haven’t heard about these unless you’re Eastern European (or maybe Middle Eastern)! Both are fermented drinks rich in B vitamins and probiotics. You can also try some kombucha.
- Blackstrap molasses
More than any single food, it’s key to make sure you’re getting enough calories, and nutrients, and that you are eating frequently enough.
Many new moms worry about weight gain and go on restrictive diets or simply forget to eat, and this can take a toll on your supply and overall health. Prioritize your health and nourishment to stay strong and healthy, and your supply will also follow.
With this in mind, you can experiment with incorporating these foods into your daily meals and snacks to optimize your supply.
Here’s a recipe for lactation cookies (simply—cookies you eat when lactating 🙂 ) that are high in protein. I modify the recipe by adding tahini (for extra iron) and oats. They’re delicious!
Takeaway
Oats, fennel, garlic, and dark leafy greens are some great lactation-supportive foods that you can add to a healthy diet. Don’t skip meals and calories—your body needs them!
Herbs and supplements to boost breast milk supply
The following herbs are traditionally used to boost breast milk supply across different cultures. Some have also been researched for their supply-promoting effects. More research on all the herbs listed would be beneficial.
- Milk Thistle: Primarily known as an anti-inflammatory liver herb, milk thistle is also a traditional galactagogue backed by research (Zapantis et al., 2012)
- Blessed Thistle: Recognized for its lactogenic effects, blessed thistle can be made into herbal teas or taken as a supplement.
- Goat’s Rue: An herb with a history of promoting lactation. It’s widely taken as a galactagogue, backed by some old studies and traditional use. Limited scientific data on its effects exist, but this herb is considered to be safe while breastfeeding. Goat’s rue may lower blood sugar levels, so caution is recommended in diabetics (LactMed)
- Alfalfa: Full of minerals and other nutrients, this superfood also supports breast milk production.
- Stinging nettle: Great for the postpartum overall and a powerhouse of minerals, stinging nettle is thought to have a beneficial effect on milk supply too.
- Moringa: Another superfood that’s even backed by quality clinical research for supporting breast milk production and weight gain in infants (Fungtammasan et al., 2021)
- Spirulina: Superfood and great for detox while breastfeeding.
- Caraway: Aromatic and digestion-stimulating, this herb is also supportive of lactation.
- Torbangun: Also known as Indian Borage, this herb native to Indonesia has been used as a galactagogue for thousands of years (Zapantis et al., 2012)
- Chamomile: Known for its calming properties, chamomile can be enjoyed as a tea. While not a traditional galactagogue, its relaxing effects can indirectly support milk production by reducing stress levels (LactMed)
- Ginger: Adding ginger to your diet can contribute to overall health and wellness. While not a primary galactagogue, ginger’s anti-inflammatory properties may positively impact lactation.
- Vitamins and Minerals: Although they don’t directly impact breast milk supply in most cases, making sure you’re getting plenty of vitamins and minerals is essential when breastfeeding. The best way to get them is through diet, but consider a farm-to-table supplement if you’re struggling with dietary intake.
- Other supplements: Many supplements marketed to breastfeeding moms will either contain vitamins and minerals or some of the herbs listed above. If you decide to purchase a supplement, make sure to go with a reputable brand. Avoid fillers, artificial sweaters, and other additives in supplements.
Takeaway
There are many herbs you can try to support breastmilk production like milk thistle, blessed thistle, stinging nettle, ginger, and chamomile. You can make them into a relaxing tea with honey or cream. Take only as much as feels good, there’s no need to overdo it.
Do You Have Low Breast Milk Supply?
Many moms worry about milk supply, but most make enough breast milk. You need to distinguish between perceived low supply and actual insufficient milk production. Understanding the signs that your baby is getting enough breast milk can alleviate concerns and foster confidence in your breastfeeding journey. Consider the following indicators:
- Frequent Nursing: Babies typically nurse frequently, especially during growth spurts or cluster feeding periods. Increased nursing frequency signals your baby’s demand for nourishment and does not necessarily indicate low milk supply.
- Satiated Baby: A content and satisfied baby after nursing sessions is a positive sign that they are receiving enough milk. Look for signs of relaxation, contentment, and weight gain as indicators of adequate milk intake.
- Healthy Weight Gain: Regular weight gain and growth milestones are reliable indicators of sufficient milk supply. Your pediatrician can track your baby’s growth trajectory and reassure you of their nutritional well-being. You can also occasionally track your baby’s growth yourself by getting a baby scale.
- Wet Diapers: Monitor your baby’s diaper output, aiming for at least six to eight wet diapers per day. Adequate urine output indicates proper hydration and milk intake.
- Audible Swallowing: Listen for audible swallowing sounds during nursing sessions, indicating effective milk transfer and satiation.
- Contentment Between Feedings: A well-fed baby exhibits periods of contentment and alertness between feedings, demonstrating satisfaction and comfort.
Also, don’t forget about stress. Managing stress levels is paramount for optimizing milk supply, as stress can inhibit lactation hormones. Engage in mindfulness practices, gentle movement, and nurturing self-care routines to promote relaxation.
Remember that each baby is unique, and breastfeeding patterns may vary. Trust your instincts and seek guidance from lactation consultants or healthcare providers if you have concerns about your milk supply or your baby’s feeding patterns. With patience, support, and education, you can navigate the nuances of breastfeeding and nurture a strong bond with your little one.
Takeaway
Before you jump to any breast milk supply-boosting trick, take a holistic look at your breastfeeding situation. Many moms think they’re not making enough breast milk when that’s not in doubt.
>>>>> If you’re interested in herbs that support breast milk production, be sure to read this monograph about the safety and benefits of moringa!
Did you use any of these herbs or foods to support your supply? What worked for you?
Let me know about your experience in the comments and share this article if you found it useful!
The founder of Herbal Doula.
Home-birthing mama, independent scientist, natural pharmacist, doula, birthkeeper, and holistic health and birthrights advocate. Endlessly passionate about creating and sharing empowering health information and birth support. Ana has written 150+ and edited 800+ articles, some of which reached over 1 million people
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