Not sure if you're making enough milk to feed your baby? Try these tips to maximize your breast milk production naturally.Updated on January 10, 2022 Show
Breastfeeding provides plenty of benefits for you and your baby. Breast milk meets all of your baby's nutritional needs, provides antibodies to help defend against infection, and protects against allergies, asthma, and obesity. The act protects your baby from childhood cancer—and reduces your risk of breast and ovarian cancer—and breastfeeding can help you shed pregnancy weight more rapidly. It can also reduce stress and boost your mood. But breastfeeding doesn't always come easy—and creating enough breast milk can be a problem. The most common causes of low supply are inadequate food and fluid intake, fatigue, high stress levels, and feeding the baby too infrequently or for only short periods of time.
Here are 7 tips to boost your breast milk supply. 1. Eat a Healthy Anti-Inflammatory DietThis healthy diet plan is heavy on fruits and vegetables, whole grains like brown rice, foods rich in omega-3s like salmon and flaxseeds, and vegetable proteins. Aim for about 2,500 calories per day. 2. Drink Plenty of WaterYour body can't make milk if you're dehydrated. And you need more water than you probably think—in addition to the doctor-recommended eight glasses per day, you should add another four glasses in. 3. Sleep Whenever PossibleGet restorative nightly sleep as often as you can and nap during the day when the baby is sleeping. (That saying about sleeping when the baby sleeps is not an old wives tale!) 4. Find Ways to Stress LessRegularly practice healthy stress-reduction techniques, such as breathing work. 5. Delegate What You CanAsk family and friends for help with household duties so you can focus on feeding your baby and getting some rest. Kaspars Grinvald/Shutterstock6. Breastfeed OftenThe more often and the longer your baby latches on to suck, the more milk you'll produce. A lactation consultant can teach you the best techniques and positions to help you and your baby get the most out of breastfeeding. 7. Check Out Some Natural Breastfeeding HelpersA bowl of oatmeal a day is a traditional milk booster that's also good for you. Some natural health practitioners also swear by herbal remedies such as fenugreek and wild asparagus to boost milk production. While there is a rich history of use for these agents, there have been only a few human studies on their safety and effectiveness. That said, it's important to note that the decision to breastfeed (or not breastfeed) is a personal one. There is no right or wrong answer—or approach. If you want to try and/or continue to breastfeed, utilizing these tips and tricks can be helpful. If, however, you are struggling (mentally or physically)—or simply want to stop—know there is no shame in it. You are not bad, a failure, or wrong. Fed is happy. Fed is best. You can increase breast milk supply naturally, so put your worries of not making enough for your child to rest. In This Article
Causes Of Low Breast Milk SupplyIf you are wondering why you don’t have enough breast milk supply to satisfy your little one, here are some possible reasons:
But, why is breastfeeding so important? These facts will tell you why. Facts About Breastfeeding – Why Is It Important?
Breastfeeding is of great significance in the early years for your baby. If you feel that your breast milk supply is not up to par, all you need to do is start consuming more of the following foods. Best Foods To Increase Breast Milk Supply
How To Increase Your Breast Milk Supply Naturally1. Fenugreek Seeds Shutterstock You Will Need
What You Have To Do
Why This WorksFenugreek seeds are one of the best ingredients that can increase breast milk supply. They are good sources of phytoestrogen and also exhibit galactagogue properties in nursing mothers (1). (Galactagogue is just a fancy word for foods or drugs that increase the production of breast milk.) 2. Torbangun
Shutterstock You Will NeedTorbangun leaves What You Have To DoDrink torbangun tea or soup. You can also add it to other foods and consume daily. Why This WorksTorbangun is widely used in Bataknese traditional cuisine, and it’s gradually becoming known in the West. This is another herb that has proven to increase the production of breast milk (2). 3. Drumsticks Shutterstock You Will Need1/2 cup of freshly extracted drumstick juice What You Have To DoConsume half a cup of freshly extracted drumstick juice once daily. Why This WorksDrumsticks are a rich source of many nutrients that help in stimulating the mammary glands to produce more milk. Consuming drumstick juice also improves blood circulation, which, in turn, increases your breast milk supply (3). 4. Fennel Seeds
Shutterstock You Will Need
What You Have To Do
Why This WorksFennel is another herb that is used as a galactagogue for nursing mothers. The seeds are phytoestrogens, i.e., they mimic estrogen, a hormone that is known to increase the production of breast milk (4). 5. Milk Thistle
Shutterstock You Will NeedMilk thistle supplements What You Have To DoTake 2 to 3 milk thistle capsules daily. Why This WorksMilk thistle is a flowering plant that was used in the ancient times to increase the production of breast milk. As a phytoestrogen, it displays estrogenic activity, which helps in increasing the breast milk supply (5). 6. Goat’s Rue Shutterstock You Will NeedGoat’s rue supplements What You Have To DoTake goat’s rue supplements daily to increase your breast milk supply. Why This WorksGoat’s rue is a popular galactagogue in France and other European countries. It not only stimulates the development of mammary duct tissue but also has lactogenic properties, i.e., it promotes breast milk production (6). CautionGoat’s rue might cause hypoglycemia (low blood sugar). Hence, consult your doctor before using these supplements and don’t skip meals if you decide to take it. 7. Garlic Shutterstock You Will NeedPeeled garlic cloves What You Have To Do
Why This WorksGarlic has lactogenic properties that help increase breast milk supply in mothers. It’s an antifungal and it is reported to strengthen the bond between the mother and infant (7), (8). 8. Herbal Tea Shutterstock You Will NeedHerbal teas like anise tea or caraway tea What You Have To DoDrink 2 to 3 cups of anise or caraway tea daily. Why This WorksHerbs like anise and caraway are phytoestrogens that exhibit estrogenic properties. They act as galactagogues and also clear clogged milk ducts, thus increasing breast milk supply (9). 9. Salmon Shutterstock You Will NeedWild-caught cooked salmon What You Have To DoConsume a portion of cooked salmon 2 to 3 times every week. Why This WorksSalmon is a rich source of omega-3s and many essential fatty acids, which make it a great option to increase your breast milk production naturally. It is also rich in DHA, one of the most important components of breast milk, which aids brain development of your child (10). CautionEat wild-caught salmon, which is lower in mercury and other toxins than commercially raised salmon. 10. Oats Shutterstock You Will NeedA bowl of cooked oats What You Have To DoConsume a bowl of cooked oats daily. Why This WorksOats are rich in fiber and iron, which reduce cholesterol and increase breast milk production. They also induce relaxation, which, in turn, helps increase lactation. These properties make oats one of the best options to increase the supply of breast milk (11). 11. Whole Grains
Shutterstock You Will NeedWhole grains like corn, quinoa, and wheat What You Have To DoIncrease your intake of whole grains like wheat, quinoa, and corn. Why This WorksThe intake of whole grains not just helps increase the production of breast milk but also ensures that your infant is getting all the necessary nutrients for its growth and development (12). Note: Many people are avoiding gluten grains these days, so you may want to limit your intake of wheat. 12. Almond Milk Shutterstock You Will NeedAlmond milk (unsweetened) What You Have To DoConsume a cup of almond milk 1 to 2 times daily. Why This WorksAlmond milk is a rich source of omega-3 fatty acids that help increase breast milk production. Hence, nursing mothers consume almond milk regularly to improve both the quantity and quality of their milk (13). 13. Carom (Caraway) Seeds Shutterstock You Will Need
What You Have To Do
Why This WorksCarom seeds are another excellent traditional remedy that can help in naturally increasing the supply of breast milk (14). Now that you have an idea about what to eat for increasing breast milk supply, let’s look at the foods that you need to avoid as they may decrease breast milk production. What Foods Can Decrease Milk Supply?For centuries, midwives have given women advice on what to consume when they are ready to stop breastfeeding and allow their breast milk to dry up. But don’t use these foods in any quantity if you are still breastfeeding. The following foods can decrease breast milk supply:
In addition to avoiding these foods, follow the tips mentioned below. Preventive Tips
In some cases, breast milk supply may be lower than expected. Some possible causes include pregnancy-induced high blood pressure, premature delivery, delayed latching, history of breast surgery, inadequate hydration, etc. However, it is not a cause for concern as you can increase breast milk in most cases by following certain simple home remedies. For instance, you can incorporate foods like drumsticks, fennel, oats, whole grains, fenugreek seeds, garlic, torbangun, and milk thistle to boost milk production. Avoid consuming certain foods like alcohol, parsley, oregano, thyme, and mint, as these may reduce milk production. Frequently Asked QuestionsHow will I know if I am producing enough breast milk? You will learn to recognize the sigh of contentment when your baby has taken enough milk. Feeding should be at least 6 to 8 times daily with no signs of pain or discomfort after the first few swallows. At the beginning of feeding, your breast will feel tense and engorged, even leaking. After a good session, they will be soft and feel like your baby has emptied them properly. If they don’t feel completely empty, try pumping them with a breast pump and hold that milk for a future feeding. Can breast massage help with milk production? Yes, massaging your breasts can improve milk production. A breast massage clears the milk ducts and causes the milk to flow more freely. And this triggers your milk glands to produce more milk. Some women are advised to begin pumping their breasts even before delivery to stimulate milk production. Was this article helpful? The following two tabs change content below.
Shaheen holds a postgraduate degree in Human Genetics and Molecular Biology. She is a Geneticist with proficiency in Biotechnology, Immunology,... more
Jennifer Mercier has been in the practice of women's health since 1999. Her practice started with Massage Therapy and Midwifery... more How can I increase my breast milk naturally fast?How to increase breast milk production. Breastfeed more often. Breastfeed often and let your baby decide when to stop feeding. ... . Pump between feedings. Pumping between feedings can also help you increase milk production. ... . Breastfeed from both sides. ... . Lactation cookies. ... . Other foods, herbs, and supplements.. Which foods increase breast milk?Just eat a balanced diet that includes a variety of vegetables, fruits, grains, protein, and a little bit of fat. Some research shows that garlic, onions, and mint make breast milk taste different, so your baby may suckle more, and in turn, you make more milk.
What is the fastest way to increase milk supply?You can increase your milk supply by:. Nursing your baby often. ... . Nurse your baby at least 15 minutes at each breast. ... . Gently massage breast before and during feedings.. Use relaxation techniques to reduce stress and promote the flow of breast milk.. Provide skin to skin time with your baby for about 20 minutes after feeds.. What Indian foods help produce breast milk?Pulses, especially red lentils or masoor dal are not only believed to improve milk supply but are also a source of protein, and are high in iron and fibre. Almonds (badaam) and cashews (kaju) are believed to boost breastmilk production. They are high in calories, vitamins and minerals, providing energy and nutrients.
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