8 Safe and Natural Ways to Increase Breastmilk Supply
A few simple tips can help you increase your breastmilk supply naturally:1. Breastfeed or pump often and on demand: Your body generates breastmilk based ona demand-and-supply system. When your baby suckles, it stimulates the release of the hormones prolactin and oxytocin, which signal your mammary glands to produce and release more milk. Try to learn your child’s early hunger cues, such as lip-smacking or fist-sucking. Feed your baby whenever they are hungry or practise intermittent breast-pumping when away. Draining your breasts regularly will naturally trigger your body to accelerate milk production.
2. Ensure proper latch: If the baby only attaches to the tip of the nipple, they are unable to drain the milk ducts effectively. This slows down future milk production. If you experience persistent pain during feeds, consult a lactation expert or your paediatrician, who will help you and your child learn appropriate latching and breastfeeding positions.
3. Practise skin-to-skin: Holding your baby against your bare skin, especially in the early days after birth, helps trigger the hormones that drive milk production. It also encourages your baby to root and latch more readily. If your supply has dipped, try intermittent skin-to-skin contact with your baby daily, along with nursing on demand and with minimal distractions.
4. Switch breasts after adequate draining: Allow your child to suckle and drain one side of your breast effectively before switching breasts. This will help improve breastmilk production and also provide your baby with fatty acids that are dispensed in “hind-milk” and are essential for brain development. Remember to offer the other breast if your baby is still hungry.
5. Prioritise rest and hydration: Exhaustion and stress impact your milk supply. So, take a rest whenever your baby sleeps, and ask a family member for help with chores and baby care.
Further, nearly 87% of human breastmilk is water. Hence, hydration is necessary to maintain an abundant supply. Drink a tumbler-full, immediately before and after each feed or sip on a glass of fresh fruit juice or clear soup during every single nursing session.
6. Incorporate traditional whole grains and lentils: Eat a balanced diet with adequate protein, whole grains, fruits and vegetables. Incorporating whole grains like oats into your meal plan is highly beneficial, as they are naturally rich in iron and dietary fibre. Traditional Indian preparations – comprising lentils, green leafy vegetables, and finger millets (ragi) can also help meet the increased caloric and nutritional demands of lactation.
7. Use kitchen herbs carefully: Traditional Indian ingredients like fenugreek seeds (methi) and fennel seeds (saunf) have been used for generations as natural lactation helpers. These herbs contain plant-based compounds that are widely believed to support the hormones responsible for milk synthesis. However, herbs can exhibit potent physiological effects and interact with other medications. Thus, it is important to speak with your gynaecologist or paediatrician before you begin with any herbal remedy or supplement during breastfeeding.
8. Be cautious with medicines and birth control timing: Certain medicines and hormonal contraceptives can lower milk supply. If considering birth control, most doctors advise waiting at least 6 weeks after delivery. Smoking and excess caffeine can also interfere with breastmilk let-down. Always check with your obstetrician or paediatrician before starting any medication during the breastfeeding phase.
The breastfeeding journey warrants patience – as your baby learns how to latch well and your body adjusts to your child’s needs. If your infant is gaining weight steadily and wetting six or more nappies a day, your supply is likely right on track.
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FAQs on How to Increase Breast Milk Naturally? 8 Safe Tips
- How long after incorporating these methods should I notice increased milk supply?
Most mothers see some improvement within a few days to two weeks of consistent and frequent feeding or pumping, and an improved diet and hydration. However, this can vary from person to person. - Do lactation foods and herbal supplements really work?
Evidence for specific lactation foods or herbal galactagogues is limited. Herbs like methi and saunf are used in regular cooking in Indian households. Speak to your doctor before introducing anything new to your diet or traditional herbs in quantities that you aren’t used to. - Is taking cow milk beneficial during breastfeeding?
Yes, milk contains calcium – which is required in higher quantities during breastfeeding. Speak to your obstetrician or dietician regarding how much milk you should consume as part of your customised meal plan during this phase.