Tips to Increase Your Breast Milk Supply

Tips to Increase Your Breast Milk Supply

Breastfeeding is a natural process, but for many moms, producing enough breast milk can feel like a challenge. If you’re struggling with milk supply, you’re not alone. Understanding how your body produces milk and using a few techniques can help increase your supply and make breastfeeding a smoother experience. Here are some practical, research-backed tips to boost your breast milk production:

1. Breastfeed on Demand

In the early weeks, your baby will likely want to eat 8–12 times every 24 hours. Instead of following a strict feeding schedule, let your baby’s hunger cues guide you. Frequent nursing helps increase your milk supply because milk production works on a supply-and-demand basis So, the more your baby nurses, the more milk your body will produce. Do it in style and comfort with our Luna Rhea Breastfeeding tee; the breastfeeding shirt that fits your whole life.

2. Ensure a Proper Latch

A good latch is essential for effective nursing. If your baby isn’t latching correctly, they may not be able to empty the breast properly, which can signal your body to make less milk. Signs of a good latch include:

•  Your baby’s mouth covers most of the areola (not just the nipple).
•  You hear steady swallowing sounds.
•  It’s comfortable — you shouldn’t feel pain while nursing.

If you’re unsure about your baby’s latch, a lactation consultant can offer helpful guidance. Here are additional tips with photos.

3. Offer Both Breasts at Each Feeding

Start with one breast and let your baby finish feeding before switching to the other side. Letting your baby fully drain each breast ensures they get both the foremilk (watery and thirst-quenching) and the hindmilk (rich in fat and nutrients). This also stimulates both breasts to keep producing milk.

4. Empty Your Breasts Completely

Emptying your breasts at each feeding sends a signal to your body to produce more milk. If your baby doesn’t fully drain your breasts, try hand expressing or using a breast pump afterward to remove any remaining milk. This helps keep your milk supply up and prevents clogged ducts. 

5. Avoid Bottles and Pacifiers in the Early Weeks

In the first few weeks, try to avoid giving your baby bottles and pacifiers. Direct breastfeeding helps your baby learn to latch correctly and ensures they stimulate your body to produce more milk. Introducing bottles too early can lead to nipple confusion and reduced nursing efficiency.

6. Pump or Express Milk Regularly

If you need to be away from your baby or want to build up your supply, pumping between nursing sessions can help. Pumping stimulates milk production and ensures your body gets the signal to keep making milk. Consistency is key — try pumping at the same time each day. Emptying your milk supply sometimes comes at inconvenient times but Luna Rhea’s Breastfeeding shirt makes it a smooth transition in its low key style. It’s great for at home or on the go pumping. It is recommended to use an electric pump in early stages of breastfeeding because it helps to stimulate more milk supply. Electric pumps are known to have a stronger suction, which helps promote milk supply. Insert blog Electric pump vs wearable pumps pros and cons

7. Relax and Massage Your Breasts

Stress can interfere with the release of oxytocin, the hormone responsible for the "let-down reflex" that helps milk flow. Try to relax before and during feedings. Holding your baby skin-to-skin, taking deep breaths, and gently massaging your breasts can help your milk flow more easily.

8. Take Care of Yourself

Your body needs fuel to make milk. Make sure you're eating a nutrient-rich diet, drinking plenty of water, and getting as much rest as possible (easier said than done, but every bit counts!). If someone offers you help (chores, dinner, etc.) take them up on their offer. Every little bit helps! 

9. Incorporate Milk-Boosting Foods (Galactagogues)

Certain foods, known as galactagogues, have been traditionally believed to support milk production. While research is limited, many moms swear by these foods to help increase supply:

 Fennel and Fenugreek – Fennel and fenugreek have long been used as natural remedies to promote lactation. Some moms notice an increase in milk production within a few days of adding them to their diet in tea or supplement form.

Brewer’s Yeast and Papaya – Brewer’s yeast, often used in lactation cookies, is rich in B vitamins and iron, which may support milk production. Papaya is also known for its enzymes and nutrients that aid in milk flow.

 Leafy Greens and Sweet Potatoes – Spinach, kale, and sweet potatoes are packed with vitamins, minerals, and antioxidants that nourish your body and support healthy lactation. A spinach and sweet potato bowl might be just what you need to boost your supply!

Whole Grains – Oats, brown rice, and whole wheat provide complex carbohydrates and fiber that help maintain energy levels and support milk production. Many moms find that eating oatmeal regularly improves their supply.

Nuts and Seeds – Almonds, cashews, and flaxseeds are rich in healthy fats and protein, both of which are essential for milk production. A handful of almonds or a flaxseed smoothie could give your supply a helpful boost.

Dairy Products – Milk, cheese, and yogurt are high in calcium and protein, which support your body’s overall health and milk production. Greek yogurt with fruit and honey makes for a satisfying and milk-friendly snack.

Herbs and Spices – Garlic, ginger, and cumin have been used in various cultures to encourage milk production. Try adding fresh ginger to a warm tea or incorporating garlic and cumin into your cooking.

While these foods may help, it’s important to consume them as part of a balanced and nutritious diet. Overloading on any single food won’t necessarily increase milk supply and could lead to digestive discomfort for you or your baby.

10. Trust the Process

It’s normal to feel uncertain about your milk supply, but remember that breastfeeding is a learning process for both you and your baby. Your body is designed to adapt to your baby’s needs. With time, patience, and consistency, you’ll likely see an improvement in your milk production.

Breastfeeding is a journey, and every mom's experience is different. If you continue to have concerns about your milk supply or your baby’s feeding patterns, reach out to a lactation consultant or healthcare provider for personalized support. Remember — you’ve got this, mama!