How to Increase Breast Milk Supply Naturally
When it comes to milk production, many mothers find themselves questioning if their baby is getting enough. It can be very difficult to tell because we can’t measure it as we nurse. It also takes time for us to learn what our newborns are communicating to us. What might appear to be hunger might just be a desire to nurse for comfort. Cluster-feeding often makes women feel they aren’t producing enough as well. And those cluster-feeding days certainly are long! Fortunately for us, the best ways to improve milk supply at home are free.
Number 1: Nurse on Demand!
If you find yourself needing to increase your supply quickly, the absolute best thing you can do is nurse the baby as often as possible. Keep baby with you, be their pacifier (as nature intended!). The action of their chin pressing into your breast while they nurse actually stimulates your milk glands to produce. Their saliva also is absorbed by specialized pores on the surface of the nipple that will trigger production of milk that is specific to their needs at that moment.
To boost your milk supply further, maximize skin-to-skin time with baby lying on your chest. The pressure of their weight on your breasts will encourage them to produce milk, and skin-to-skin encourages production of oxytocin, which aids in milk production as well.
Number 2: Hydrate Properly!
Make sure you are drinking enough water! It is easy when you have an infant to forget to drink water enough throughout the day. Many people in the US are frequently dehydrated. The rule of thumb is, if you feel thirsty or your lips are dry, you are already dehydrated! Avoid sugary drinks, and opt for natural sugars like cold-pressed juice, if any. Traditional concentrated juices don’t contain the fruit fiber to accompany the sugar. Coconut water is also very hydrating and you might want to keep some on hand. My favorite is the pink Harmless Harvest you can usually find in the refrigerated produce section.
That does not mean you should overhydrate – in fact, overhydration can actually harm your supply. To calculate the correct amount for you, you will need to know your approximate body weight. A normal person should drink 1 oz of water to every 2 lbs of body weight. Breastfeeding mothers need a bit extra, but keep in mind that the water requirement does include water that is contained in your food as well.
Your Body Weight / 2 = # of ounces
I recommend using a water bottle that holds 20 ounces or more and remember to refill it as many times as you need to. You can use apps on your phone or even a bullet journal or health journal to track how many glasses or bottles of water you drink per day.
Number 3: Eat Whole Foods
This might seem like an easy answer, but the truth is that your body is using extra nutrients to create milk to fuel an entire human being! You actually need about 500 extra calories per day while breastfeeding, as opposed to the 300 extra you need during pregnancy. You don’t have to count calories, but you should try and follow a few cardinal rules when it comes to eating that will make it much easier for you to get those nutrients in. If you are able to, practice intuitive eating - eat when you are hungry, stop when you are full.
If in your post-partum fog you find yourself forgetting to eat, set a timer on your phone or smart watch to remind you to eat. You might benefit from an app like MyPlate if you would like to track all of your meals.
Choose whole grains such as quinoa, multigrain bread. If you are using packaged items like bread or cereal, look for the yellow whole grain square that will show the number of grams of whole grains. Ideally, it should contain 20+ grams of whole grains per serving and at least 3 grams of dietary fiber.
Oatmeal is one of the best foods you can eat while breastfeeding, as it is hydrating and has lactogenic properties (which means it increases lactation!)
Examples of what the whole grain symbols look like on US packaging.
Eat dark, leafy greens such as kale, spinach, arugula, and chard. They are high in many essential vitamins and are good for digestion as well.
Get enough protein. If you are a vegetarian, you might have to put in extra effort to get adequate protein, but contrary to popular belief, plants can be an excellent source of protein. Chickpeas, lentils, edamame, oats, quinoa, broccoli, green peas, hemp seeds, almonds, and walnuts are all great high-protein choices with other nutritional benefits as well. You can also add powdered pea protein to smoothies if you struggle with getting enough solids. An easy rule of thumb to follow is eat 1 g of protein for every 2 lbs you weigh.
Eat good fats such as avocado, nuts, and coconut oil. Breastmilk contains a high amount of fat!
Get your omega fatty acids. Foods such as salmon, flax seeds, chia seeds, and walnuts are high in omega-3’s which are especially helpful for breastfeeding. Walnuts and sunflower seeds are great sources of omega-6’s.
Unless you are having medical issues preventing milk production, you should be able to produce enough milk for your baby by taking care of yourself and following the steps above. If you suspect you are underproducing, make sure that is accurate before you panic. It can be difficult to discern how much milk baby is getting when they nurse (the amount you pump is likely not the same, as babies are much more efficient than pumps).
First, watch your baby as they nurse. Can you see or hear them swallowing actively? If yes, then your milk is flowing. Are they gaining weight appropriately? If so, they are likely getting enough milk. Are they having multiple wet and/or dirty diapers each day? If yes, then they are getting enough milk to produce waste.
Keep in mind that exclusively-breastfed infants can go 1-3 weeks without having a bowel movement and it is OKAY as long as they are urinating often.
If you are still uncertain, the next option is to do weighted feedings . You can purchase your own at-home scale, or you can seek out the advice of an IBCLC (international board-certified lactation consultant). They will be able to assist with weighted feedings and give you advice based on your specific situation.
If you try the at-home method, all you have to do is weigh baby before and after a feeding, then subtract the difference to see how much they ingested.