12 Natural Ways to Increase Your Breast Milk Supply

Worried you’re not producing enough breast milk to feed your baby? Here are 12 natural remedies to help boost your breast milk supply at home.

Breastfeeding provides numerous benefits for both you and your baby, but it can be challenging. Many parents worry about whether they’re producing enough milk. Tracking milk production and your baby’s intake isn’t easy. However, if your baby is growing, sleeping, eating, and needing regular diaper changes, you’re likely producing enough milk. If you’re still concerned, especially if you want to pump extra milk or ensure your supply meets your baby’s growing needs, these natural methods can help.

Signs You’re Producing Enough Breast Milk:

Your baby swallows during feedings.
They seem full, tired, or content after feeding.
They have regular wet and dirty diapers.
Your baby is growing and gaining healthy weight.

Fussiness after feeding often isn’t related to hunger. Consider other causes like teething or gas. Your baby’s pediatrician will also monitor their growth. If you’re concerned about milk supply, discuss it with your healthcare provider.

How to Naturally Increase Breast Milk Supply:

Eat a Nutritious Diet

Follow a healthy diet, like the Mediterranean or anti-inflammatory diet. Include plenty of fruits, vegetables, whole grains, foods rich in omega-3s like salmon and flaxseeds, and vegetable proteins.
Aim for about 2,000 to 2,800 calories per day, depending on your specific needs.

2. Drink Plenty of Water

Hydration is crucial for milk production. Drink an extra eight cups of water a day in addition to the recommended eight glasses for adults.
Drink a glass of water with each meal and nursing session. Foods with high water content like watermelon and cucumbers can also help.

3. Get Enough Sleep

Prioritize restorative sleep and nap when your baby sleeps. Adequate rest aids recovery from childbirth and boosts milk production.

4. Reduce Stress

Chronic stress can affect milk production. Practice stress-reduction techniques like yoga, light exercise, talking with friends, and self-care. Be patient with yourself as you build your milk supply.

5. Delegate Tasks

Focus on caring for your baby and yourself. Let go of household chores and seek help from family, friends, or cleaning services. Simplifying meals with takeout can also save energy.

6. Breastfeed Frequently

Breastfeeding works on a supply-and-demand basis. Nurse every two to four hours, even waking your baby if necessary. Ensure to nurse from both breasts.

7. Consider Herbal Remedies

Herbs like fenugreek and ginger may help boost milk production. However, consult your healthcare provider before using any supplements.

8. Try Breast Compression

Gently compress your breast during feedings to keep milk flowing. You can also hand express milk after feedings to stimulate more production.

9. Limit Caffeine

Excess caffeine can dehydrate you and potentially affect your baby’s nursing behavior. Limiting caffeine may improve your milk supply.

10. Massage Your Breasts

Breast massage can increase milk production and relieve breast pain and swelling. Use warm washcloths and gentle circular motions for effective massage.

11. Use a Breast Pump

Pumping between nursing sessions can stimulate more milk production. Consult a lactation consultant to develop an effective pumping schedule.

12. Work with a Lactation Consultant

A lactation consultant can provide personalized guidance and techniques to improve breastfeeding. Early intervention can prevent and address breastfeeding challenges.

These natural methods can help you increase your breast milk supply, ensuring your baby is well-nourished and you have enough milk for storage. Always reach out for support and make small adjustments to build a healthy milk supply.