“Am I producing enough milk?”
“How do I increase my breastmilk supply?”
These are probably questions you’ve asked at one point or another during the breastfeeding stage, and you’re worried your child is not getting enough milk that he or she needs for proper growth and development.
Don’t fret mamas, there are actually a few ways to boost your milk production naturally. Here are 9 natural ways to increase your breastmilk supply:
1. Maintain a Healthy and Balanced Diet
Breastfeeding mamas need an extra 500 calories per day. Give yourself that boost of energy and nutrition by adding protein-rich foods to your diet such as oatmeal, adding brewer’s yeast or flaxseed meal to yogurt or smoothies, as well as eggs and veggies. Some moms also say that these foods help boost their milk supplies!
2. Nurse Often And Follow Your Baby’s Lead
Nursing babies set their own feeding schedule and will refuse to follow yours. Try to go with their lead and follow your boss baby’s cues. Experts recommend that you feed them on demand; however this may be difficult for working moms who need to be away for most of the day.
3. Stay Hydrated
The exact fluid intake may vary from person to person, but you should make it a goal to drink at least eight 8 oz. glasses of water per day.
4. Let Baby Feed Fully On Each Side
Lactation is a demand-supply system so the more often your baby nurses, the more milk you produce. When you fully empty your breast, this sends a message to your brain to produce more.
5. Take Vitamin Supplements
The AAP recommends breastfeeding moms to take Vitamin D, Calcium, Folic Acid, and Iron supplements as breastmilk content also changes depending on your diet and nutrition.
6. Brew Lactation Teas
Lactation teas are still yet to be studied in depth whether they do boost breastmilk supply, but these teas are generally safe and enjoyable so you might want to give them a try.
7. Bake Lactation Cookies
Lactation cookies, even if they don’t work for you, are delicious, so win-win! Bake some at home with this recipe from How Sweet Eats.
8. Take Galactogogues Supplements
What are galactogogues?
Galactogogues are foods that help a breastfeeding mother increase her breastmilk supply. Galactogogues such as Blessed Thistle, Fenugreek, and Brewer’s Yeast may be taken by itself or in a combo.
Some moms recommend a combination of Fenugreek and Blessed Thistle as in Upspring’s Milkflow.
Try out the various options available to see what works for you and your body – with your doctor’s advice of course.
9. Use A Breast Pump
Breast pumps are useful if your baby is only feeding on one side, or if you want to start a milk stash for home or work.
Some women don’t have enough glandular tissue that aids in milk production, plus, chronic issues like PCOS, milk production issues, or other factors make breastfeeding extremely difficult, or even not possible.
Moms, however you breastfeed, be assured that you are doing the best you can to keep your baby healthy and strong. And that’s what matters.