Breast milk is the best nutrition for a newborn, but some mothers worry about low milk supply. While many factors influence milk production, there are natural ways to increase supply effectively.
1 – Understanding Milk Production
Breast milk production works on a supply-and-demand basis. The more frequently and effectively a baby nurses, the more milk the body produces. However, stress, dehydration, and poor nutrition can negatively impact supply.
2 – Signs of Low Milk Supply
Before trying to increase milk supply, it’s important to determine if there is an actual problem. Signs include:
- Baby is not gaining enough weight.
- Fewer than six wet diapers a day after the first week.
- Baby seems hungry after most feedings.
- Low milk output when pumping (although this isn’t always a perfect indicator).
If you notice these signs, try the following natural methods to boost your supply.
2.1 Breastfeed More Frequently
Nursing at least every 2–3 hours helps stimulate milk production. If your baby sleeps for long stretches, consider offering the breast more often or pumping between feeds.
2.2 Ensure a Good Latch
An improper latch can lead to inefficient milk removal, which signals the body to produce less milk. Make sure your baby’s mouth covers a large part of the areola, not just the nipple.
2.3 Stay Hydrated
Water is essential for milk production. Aim to drink at least 8–10 glasses of water a day. Herbal teas like fennel or fenugreek tea may also help.
2.4 Eat Lactation-Boosting Foods
Certain foods are known to support milk supply. These include:
✔️ Oatmeal – A well-known milk booster.
✔️ Almonds and walnuts – Packed with healthy fats.
✔️ Dark leafy greens – Full of vitamins and minerals.
✔️ Flaxseeds and chia seeds – Rich in omega-3s.
✔️ Brewer’s yeast – Often used in lactation cookies.
2.5. Try Skin-to-Skin Contact
Holding your baby close, especially with skin-to-skin contact, can increase oxytocin levels, which promote milk flow.
2.6 Pump Between Feedings
Pumping after or between nursing sessions can help signal the body to produce more milk. Double pumping (using both breasts at once) can be particularly effective.
2.7 Get Enough Rest
Fatigue and stress can lower milk supply. While caring for a newborn is exhausting, try to rest whenever possible. Accept help from family or friends.
2.8 Avoid Formula and Pacifiers Too Early
Supplementing with formula or using a pacifier frequently in the early weeks can reduce the baby’s time at the breast, decreasing milk stimulation.
2.9 Massage the Breasts
Massaging the breasts before and during nursing can help improve milk flow and ensure the breasts are emptied properly.
2.10 Seek Professional Help
If you’re struggling with low milk supply despite trying these methods, consult a lactation consultant. They can assess feeding issues and suggest personalized solutions.
Final Thoughts
Increasing breast milk supply naturally is possible with the right techniques and a little patience. Every mother’s journey is different, so don’t be discouraged if results take time. With consistency, hydration, and frequent nursing, you can successfully boost your milk production.
