Are you having trouble producing enough milk to feed your little one? Maybe you’re struggling with supply because of a new baby, breastfeeding demands or any other reason. You might be worried that you won’t be able to continue breastfeeding or that it will stress you out too much. Rest assured, though, because there are simple ways to increase milk supply with various foods, drinks and techniques so that you can breastfeed for longer and feel more confident about continuing this important bonding time with your baby.
Whether you’ve just given birth or are thinking about going back to work soon, it’s important to know how to increase milk supply so that you can continue feeding your little one from your own body as long as possible. Sometimes, a low supply is simply caused by not enough stimulation of the nipples. There are many great tricks and techniques to help boost production and make sure that both of you get all the wonderful benefits of nursing.
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5 Simple Ways to Increase Milk Supply:
1. Try a Lactation Diet
If you’re not getting enough nutrients and calories, you’re not going to be able to produce enough milk. A lactation diet might be just what you need to get the supply going and help you feel better in general. The best thing about this kind of eating plan is that it’s not all that different from a healthy diet in the first place. Foods like yogurt, eggs, beans, and soy are great choices to help you get as many nutrients as possible while also helping your baby grow.
Be sure to stay away from foods that can decrease your milk supply, such as caffeine and alcohol. Do note to avoid foods that are high in iron, such as spinach, if you’re taking a medication that can’t be taken with iron.
Increase milk supply with these foods and drinks:
- Non-fat or low-fat dairy including milk, yogurt, and cheese
- Soy foods, especially fermented soy foods
- Oats
- Tomatoes
- Berries
- Carrots
- Seeds, especially fennel, anise and caraway
- Iron-rich foods like spinach, pumpkin seeds and iron-fortified cereals
- Foods rich in calcium like dairy products, broccoli, spinach, kale and other green, leafy vegetables
- Foods that boost prolactin like almonds, pecans, sunflower seeds, cherries, figs, spinach and other nuts
- Foods high in protein such as beans, eggs and seafood such as salmon and tuna
- Foods rich in folic acids such as green leafy vegetables, beans, asparagus and other veggies
- Herbal teas such as green tea, chamomile, fennel, fenugreek, anise and oat straw
Foods that decrease milk supply:
- Caffeine
- Alcohol
- A diet high in sugar
2. Stay Well-Hydrated
You’ve probably heard this advice before, but it’s important to stay hydrated while breastfeeding. When you’re not drinking enough water, the amount of milk that you produce can drop. This can be frustrating, especially if you’re already having supply issues. Drinking enough water can help you get more milk while breastfeeding, and it can also help to keep you healthy in general. It’s best to drink water throughout the day, instead of only drinking a giant glass at one time. Invest in a large water bottle or tumbler and set reminders on your phone. That way, you can stay hydrated throughout the day and be sure that you’re still getting enough water.
3. Stimulate Your Breasts Through Massage
If you’re not getting enough stimulation from your breastfeeding baby, it can cause a drop in production. If you’ve had this happen to you, you can try a simple massage that can help you get more milk. You can massage each breast for about five minutes each. You can do this whenever you have a free hand, like during a feeding session or even in the middle of the night. It’s a simple trick that can help get your milk flowing again. You might even want to do it every day until your production goes back to normal. Be sure not to massage too hard, though, or you could hurt yourself.
4. Use Breastfeeding Techniques
Some breastfeeding techniques can actually help boost your production. They can also help to make breastfeeding more comfortable for you and your baby. What breastfeeding position is best for boosting production? Experts say that the football hold is best, followed by the cradle position. If you’re low on breast milk, it can help to burp your baby a bit before putting them on the breast. This can help them to empty your breast more quickly, which can help you to get more milk in the next feeding session.
5. Try Pumping
Pumping can be a great way to boost your production. It can also be a great option if you’re breastfeeding and having trouble with low supply. Pumping can help you to keep your supply up, even if you’re going back to work early. You can also store the milk for later for your little one to drink. You can pump up to eight times a day to keep your production up. Make sure that you’re using a hands-free pump if you’re doing this for a long time, though — you don’t want to hurt your hands!
Conclusion
Breastfeeding is a great way to bond with your baby, but it can be frustrating if your milk supply is low. Try some of these simple tips to increase your milk supply and make sure that both you and your little one get all the benefits of breastfeeding. If you’re having trouble, don’t worry — take it one step at a time each day to increase milk supply, and you can keep breastfeeding as long as you want to.
For more breastfeeding tips, check out these 8 Breastfeeding Tips for Newborn.
