Breastmilk Supply Low? Here’s What Actually Helps

Are you a new mother and constantly feeling like your baby isn’t getting enough milk? It’s a common worry, and you’re certainly not alone. Thankfully, you don’t need anything fancy to boost your breastmilk supply; just a few natural tweaks can make a big difference. With a few lifestyle and dietary changes, like eating the right foods, staying hydrated, and trying some gentle herbal concoctions, you can help encourage your body to improve milk supply the natural way. 

In this article, we’ll explore what really works when it comes to increasing breastmilk supply naturally, so you can feel more confident and supported on your breastfeeding journey. 

Top foods for a healthy breastmilk supply

When it comes to boosting your breastmilk supply, what you eat plays a key role. So, if you're looking to naturally increase breastmilk supply, the following foods may help.

Fenugreek

Fenugreek is widely recognised as one of the best foods that promote milk production. Often recommended by health experts, this herb is rich in phytoestrogens, which help balance hormones and naturally enhance breast milk supply.

Shatavari

Shatavari is a well-known Ayurvedic herb used to improve milk supply and support lactation. It works by increasing levels of prolactin and other steroid hormones essential for milk production. In addition to aiding milk supply, Shatavari supports digestive health and helps ease stomach discomfort, making it especially beneficial for new mothers dealing with digestive issues.

Fennel

Fennel is another excellent choice for boosting breast milk supply. Thanks to its high phytoestrogen content, it helps regulate hormonal balance and encourages natural lactation. Fennel also supports digestion, eases bloating, and promotes a sense of calm, which can be especially helpful during the postnatal period.

Carrots

Carrots are a fantastic source of beta-carotene, which the body converts into vitamin A, a nutrient vital for both mother and baby. It supports vision, skin health, and immune function while also aiding in the healthy development of breast tissue and promoting lactation. 

Lifestyle changes to boost breastmilk flow

If you're wondering how to increase breast milk supply, focus on your lifestyle as it plays a bigger role than you think! Here are a few natural tips to help boost your milk supply.

• Stay hydrated: Dehydration can impact your milk production, so be sure to drink plenty of water throughout the day.

• Eat a balanced diet: A well-rounded diet rich in fruits, vegetables, protein, and healthy fats is essential for good lactation and improving milk supply. Make sure you’re getting the nutrients your body needs to support milk production.

• Get enough rest: Exhaustion can interfere with milk supply. Try to rest when you can, especially in the early weeks after childbirth.

• Manage stress: High-stress levels can negatively impact milk production. Practise relaxation techniques like deep breathing, yoga, or meditation to manage stress.

• Massage your breasts: Gently massaging your breasts while breastfeeding or pumping can help stimulate milk flow and increase breast milk supply.

Debunking breastfeeding food myths

From miracle foods to milk-blocking villains, there’s no end to the myths surrounding foods that promote milk production. Some are harmless, others downright confusing. Let's set the record straight and bust a few of the most common misconceptions.

Myth 1: Eating milk-boosting foods will immediately increase milk supply.

Fact: Certain foods like oats, garlic, and fenugreek may help improve milk supply, but they won’t work overnight. A balanced diet combined with frequent breastfeeding or pumping is key to maintaining a healthy milk supply.

Myth 2: Spicy foods reduce milk supply.

Fact: Many mothers worry that eating spicy food will decrease milk production or upset their baby. In reality, moderate spice in your diet is usually fine and won’t affect your milk supply. However, it’s best to discuss this with your healthcare provider and dietitian.

When to ask for help? 

If you’ve tried various methods and still feel your milk supply isn’t keeping up, it’s a good idea to reach out for support. A lactation consultant can help identify any issues with technique and offer guidance on how to increase breast milk supply based on your individual needs.

If there might be an underlying cause, like a hormonal imbalance, consulting your doctor is important. In some cases, medical treatments or prescribed options may be suggested, but always seek professional advice before making any dietary or lifestyle changes. 

Here’s to more breastmilk and less stress

Boosting your breastmilk supply doesn’t have to be a guessing game. With the right mix of nourishing foods to increase milk supply, and a few tried and tested methods (think rest and hydration), you’re well on your way. Remember, every mum’s journey is different; what works wonders for one might not for another, and that’s perfectly fine. Trust your body, be kind to yourself, and don’t hesitate to ask for help if things feel off. 

Frequently Asked Questions

1. How can I tell if my milk supply is low?

Signs of low milk supply include your baby feeding for longer than usual or not gaining weight well. If you're concerned, seek advice from a lactation consultant.

2. Are there any lifestyle changes I can make to improve my milk supply?

A balanced diet, regular rest, reduced stress, and frequent breastfeeding or pumping are key lifestyle changes that can improve milk supply. Also, skin-to-skin contact helps encourage lactation.

3. Can stress affect my milk supply?

Stress can lower milk production by releasing cortisol, a hormone that may interfere with lactation. Relaxation techniques like deep breathing can help keep stress at bay.

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