Breastfeeding is a crucial process for a mother and her baby. It builds a bond of love between the mother and her baby while also providing the essential nutrients needed for the growth and development of the baby. The baby only needs breast milk for nutrient requirements for the first six months. For these reasons. mothers often look for safe and natural ways to increase breast milk.
During breastfeeding, a hormone known as oxytocin gets released in the mother’s body which helps in regaining the original shape of the uterus. Oxytocin is responsible for the normal stimulation and production of milk. It also helps create a bond between an infant and the mother. Mothers often struggle with a lack of milk production owing to various reasons. Due to less secretion of milk mothers start feeding their baby supplementary food early and more frequently. Here are some tips to increase breast milk naturally.
10 Natural Ways to Increase Breast Milk
What a mother eats and doesn’t eat and what a mother does or doesn’t do can influence breast milk production in many cases. If you feel that you are not producing enough milk for your baby, you can try out some of the natural ways to increase breast milk listed below.
1. Frequent Nursing or Pumping
Frequent pumping or nursing can help mothers improve their breast milk supply (1). A nursing mother should pump at least eight times or more per day.
Lactating mothers can hand express or use a breast pump to pump and express breastmilk if the doctor or lactation specialist advises or prescribes to improve the milk supply (2).
You should pump for two minutes when your milk stops flowing, which will help build a good supply of milk from your breasts. You can choose between a manual or an electric breast pump to express milk (3).
Here are some tips to pump the milk in the right manner.
- Wash your hands before pumping.
- Massage your breasts before pumping.
- Timely switch breasts while pumping.
- Once the milk is pumped properly, store the milk in the bottle.
- Wash the pump for next use.
[Read: Top 8 Tips To Pump Breastmilk]
2. Ensure Complete Emptying of Breasts
Make sure when your baby is completely emptying both breasts when sucking milk. Always offer both breasts to the infant at each feeding.
Massage both breasts properly. This will help stimulate the breasts, facilitate better breast milk production and resolve issues such as breast engorgement (4).
3. Eat Healthy
The mother needs to eat a healthy and nutritious diet. The mother’s energy requirements increase during breast milk production, making calorie intake mandatory during lactation (5).
A mother’s diet will affect the quantity and quality of milk which will ultimately influence the baby’s health (6). This makes a balanced diet a pertinent part of a new mom’s routine.
4. Stay Hydrated
Hydration is the key to the good production of milk. Drinking ample amounts of water is essential for mothers during the lactation period. Intake of fluids directly affects the milk production.
You can increase your fluid intake by adding coconut water, and more fruits and vegetables into your diet.
5. Use Herbal Galactagogues
Galactagogues are the food or ingredients that help in the production or stimulation of milk in the nursing mother. They should be added to the diet during pregnancy as well while nursing the baby.
| S No. | Galactagogue | Description | Benefits |
|---|---|---|---|
| 1 | Moringa | Leaves with bioactive compounds Rich in vitamins and minerals |
Helps boost breastmilk supply Increases prolactin levels |
| 2 | Fenugreek seeds | Golden brown coloured seeds used as spice Rich in iron, manganese and fibre |
Helps in improving supply of milk Helps in digestion |
| 3 | Gond ka laddoo | Sweet balls made of edible gum, nuts, wheat flour Rich in fibre |
Increases milk production Boosts immunity |
| 4 | Shatavari | Roots of a plant with anti-inflammatory properties | Boosts milk production Helps in reducing the stress Maintain overall female reproductive health. |
| 5 | Fennel seeds | Seeds of herb with sweet and powerful flavour | Good for improving the milk supply |
| 6 | Quinoa | Gluten-free whole grain packed with nutrients | Good for digestion Does not spike glucose level |
| 7 | Oats | Grain rich in fibre and iron | Good for digestion Provides nutrients to the body Improves milk production |
| 8 | Garlic | Culinary spice | Improves nursing and milk production |
[Read: Oatmeal For Breastfeeding Mothers]
6. Use Breast Massage And Compression Techniques
It is very important to massage your breast regularly and use compression techniques. This helps completely emptying milk from the breasts.
It also helps in improving breastmilk production and reducing breast pain while feeding (7). Breast massages can also help relieve breast engorgement
Here are some techniques for self-breast massage
- Cup both breasts with your hands and massage from the base to the areola of the breast.
- Repeat the step multiple times.
- Compress your breast with your thumb and fingers by lifting it up.
- Draw it forward to express a few drops.
- Repeat the step at several points around the areola.
7. Ensure Adequate Rest And Relaxation.
It is true that making time for yourself becomes difficult when you start breastfeeding your baby for the first time.
Take good naps. Rest a bit here and there. Following relaxation techniques and ensuring adequate rest can improve your breastmilk production (8).
New mothers understandably suffer from sleep deprivation which ultimately leads to stress. So for your health and the baby, it is always advisable to take care of your sleep as well.
8. Reduce Stress
Managing your stress becomes very important while nursing your baby. Chronic stress can interfere with the milk production. (9).
Hormonal change and sleep deprivation may lead to stress. It can affect the quantity and quality of breast milk.
So, here are some tips to reduce stress.
- Get outside and go for a walk
- Do your favorite activity, watch your favorite movie or show
- Take a relaxing warm bath
- Try some deep breathing exercise yoga, meditation
9. Avoid Factors That Hamper Supply
Avoid indulging in smoking, alcohol, and drugs. All of these negatively influence breast milk and the baby’s health.
Do not take medications unless prescribed by your doctor. Certain medications can harm the baby or interfere with milk production.
10. Consult a Lactation Specialist
If you feel discomfort feeding your baby or your breast, consult a lactation specialist. A mother should always take care of herself. Do not neglect any discomforting signs as your health will ultimately affect your baby’s health.
A lactation specialist will also guide you on the right ways and means to feed your baby, the right time to feed it, and different ways to improve your breastmilk production.
Most mothers panic thinking they are not producing enough milk for their little one, which is largely not the case. Stress can deplete the milk supply more than anything else, so panicking and stressing out too much will only alleviate the problem. Natural ways to increase breast milk such as relaxing, trying to stay stress-free, hydrating and having a healthy diet can all contribute to better milk production.
[Read: How Much Water To Drink When Breastfeeding?]
FAQ’s
1. How Can I Increase My Breast Milk Naturally Fast?
A mother should take care of her diet. Add more galactagogues to your diet. Feed your baby regularly. Offer both breasts at each feeding.
2. What is The Fastest Way to Increase Breast Milk?
The fastest way to increase your breastmilk is following a balanced diet. You need to add ample amounts of water to your daily routine. Other factors may including feeding your baby regularly will surely help increase your breast milk.
References
- Breast Milk Supply, How to Increase; Center For Breastfeeding Medicine; Cincinnati Children’s – https://www.cincinnatichildrens.org/health/b/breast-milk-increase-supply
- Meier PP, Patel AL, Hoban R, Engstrom JL. Which breast pump for which mother: an evidence-based approach to individualizing breast pump technology. J Perinatol. 2016 Jul;36(7):493-9 – Whttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4920726/
- Expressing with a pump; National Health Services; Better Health, Start For Life – https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/expressing-your-breast-milk/expressing-breast-milk-with-a-pump/
- Divya, A & Viswanath, Lekha & Philip.T, Anju. (2016). Effectiveness of Breast Massage on Expression of Breast Milk among Mothers of Neonates admitted in Neonatal Intensive Care Unit. Journal of SAFOG. 8. 21-24. 10.5005/jp-journals-10006-1379 – https://www.researchgate.net/publication/301568859_Effectiveness_of_Breast_Massage_on_Expression_of_Breast_Milk_among_Mothers_of_Neonates_admitted_in_Neonatal_Intensive_Care_Unit
- Energy Requirements of Lactation, Human Energy Requirements – https://www.fao.org/4/y5686e/y5686e0b.htm
- Nancy F Butte, Alison Stuebe, Patient education: Health and nutrition during breastfeeding (Beyond the Basics) – https://www.uptodate.com/contents/health-and-nutrition-during-breastfeeding-beyond-the-basics/print
- Divya, A & Viswanath, Lekha & Philip.T, Anju. (2016). Effectiveness of Breast Massage on Expression of Breast Milk among Mothers of Neonates admitted in Neonatal Intensive Care Unit. Journal of SAFOG. 8. 21-24. 10.5005/jp-journals-10006-1379 – https://www.researchgate.net/publication/301568859_Effectiveness_of_Breast_Massage_on_Expression_of_Breast_Milk_among_Mothers_of_Neonates_admitted_in_Neonatal_Intensive_Care_Unit
- Levene I, Mohd Shukri NH, O’Brien F, Quigley MA, Fewtrell M. Relaxation Therapy and Human Milk Feeding Outcomes: A Systematic Review and Meta-Analysis. JAMA Pediatr. 2024;178(6):567–576. – https://jamanetwork.com/journals/jamapediatrics/fullarticle/2818395
- Nagel EM, Howland MA, Pando C, Stang J, Mason SM, Fields DA, Demerath EW. Maternal Psychological Distress and Lactation and Breastfeeding Outcomes: a Narrative Review. Clin Ther. 2022 Feb;44(2):215-227. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8960332/
Read: 7 Signs Your Baby Is Getting Enough Breast Milk
