The Ultimate Guide to Understand & Increase Milk Supply: Part 2

Now that we’ve reviewed what’s considered “normal” for milk supply and common reasons for low production in Part 1, let’s explore evidence-based strategies to boost milk supply.

How to Increase Milk Supply

1. Increase Frequency of Milk Removal
The more frequently you empty your breasts, the stronger the signals are to produce more milk. Aim for at least eight sessions a day. Partnering with a lactation consultant can help you optimize flange size, settings, and replacement parts to keep pumping effective.

2. Use Hands-On Massage and Movement
Gentle breast massage and movement before feeding or pumping can stimulate milk flow and improve emptying. Applying breast compressions during the session can also increase outputs.

3. Optimize Latch and Positioning
Ensuring a good latch helps your baby draw milk effectively, which is key to preventing sore nipples. An IBCLC can work with you to find comfortable positions, and techniques like the “flipple” and “breast sandwich” that can improve milk transfer. Skin-to-skin contact with your baby also promotes milk production by increasing oxytocin levels.

4. Feed Your Mind & Body
Taking time for yourself and nourishing your body can positively impact milk supply. Nap when possible, stay active and go for walks, enjoy social support, and eat nutrient-dense foods like oatmeal, salmon, and leafy greens. Staying hydrated with water and other fluids like coconut water can also support milk production.

5. Try Power Pumping
Power pumping mimics cluster feeding and signals your body to increase production. Here’s a simple method:

• Pump for 20 minutes, rest for 10 minutes.

• Pump for 10 minutes, rest for another 10.

• Pump for another 10 minutes.

• From our experience, power pumping is most effective in the evenings, repeated at the same time for 3-7 days. You may notice an increase in supply in the days following the trial. Work with your lactation consultant to make this the most comfortable and effective.

6. Herbal Supplements
Herbs like moringa, shatavari, goat’s rue, and fenugreek are commonly used to boost supply. However, since herbs can have side effects based on individual health history, it’s wise to consult with a healthcare provider before starting any supplement.

Foods to Increase Milk Supply

Certain foods can support lactation when combined with a well-rounded diet. Try incorporating oatmeal, leafy greens, flaxseed, and fennel into your meals, and ensure you’re meeting your increased caloric needs for breastfeeding.

Foods to Avoid While Breastfeeding

Some foods, drinks, and common medications can impact milk supply or your baby’s reaction, so it’s wise to keep an eye on these:

• Caffeine: Small amounts are generally fine, but too much can affect baby’s sleep. Limit to 1-2 drinks per day if you were able to previously handle these amounts and monitor baby.

• Alcohol and Breastfeeding: It’s best to wait at least two hours after consuming an alcoholic beverage before feeding or pumping. There’s no need to pump and dump.

• Certain Herbs: Peppermint, sage, and parsley can reduce supply if consumed in larger quantities, and are often used in the weaning process.

• Common cold medications while breastfeeding that contain pseudoephedrine, such as Sudafed, should also be avoided as these decrease milk supply more significantly.

When to Seek Help from a Lactation Consultant

If milk supply remains low or you’re encountering challenges, working with a lactation consultant can make a difference. Here’s when it may be time to seek additional support:

• Persistent low supply despite frequent breastfeeding or pumping

• Latch or positioning difficulties, or pain during nursing

• Low infant weight gain or insufficient diaper output

• Concerns with breast discomfort, such as clogged ducts or engorgement

• Planning for specialized feeding support, especially with preterm babies

Frequently Asked Questions

How long does it take to see an increase in milk supply?
With consistent nursing or pumping, many moms see an increase within a week.

Are there any side effects to lactation supplements?
Some herbs may cause side effects depending on individual health factors. Always check with a healthcare provider before beginning any supplement.

What if pumping isn’t helping?
If you’re not seeing an increase from pumping, try adjusting your pump settings, flange fit, or routine, and consider reaching out to a lactation consultant.

The Wrap Up

Breastfeeding is a unique journey for every family, and navigating milk supply challenges doesn’t mean you’re in it alone. With some adjustments to your feeding practices, diet, and support from professionals, many mothers find ways to enjoy a fulfilling feeding experience—whether exclusively breastmilk, a combination of milk and formula, or whatever feels right for you and your baby. You’re doing an amazing job, and your dedication to nurturing your little one is inspiring!

*These recommendations are for educational purposes only, so always consult healthcare professionals for personalized advice.