How to Increase Breast Milk Naturally: Best Foods and Home Remedies

Motherhood isn’t just about cute baby pics for the gram, late-night cuddles and adorable baby giggles. It’s also spit-up on your shirt, running on three hours of sleep, and searching “how to make my baby stop crying” at 2 AM. It’s tough, it’s beautiful, and let’s be honest, it’s a little chaotic. 

To add to the already chaotic task, new-age moms face challenges breastfeeding their babies. The decline in breast milk production can happen due to several reasons, including hormonal changes, a poor diet, stress and more (we’ll get into the deets in a bit). While breastfeeding is a natural and the healthiest way of ensuring your little human gets all the nutrition needed, there are times when you could do with a little extra help. 

If you’re wondering how to boost your milk supply, you have stumbled upon the perfect article to read. So, without further ado, let’s learn about some natural ways to increase breast milk.

What makes breast milk so special

Breast milk is a superfood for your baby, packed with all the essential nutrients and antibodies to defend against common childhood illnesses. Studies show that breastfed babies have stronger immunity and are less susceptible to diseases and infections, including pneumonia, respiratory syncytial virus (RSV), bacterial meningitis, childhood obesity, asthma, eczema, inflammatory bowel disease (IBD) and more. 

Given the importance of breastfeeding, it is recommended that babies be breastfed within the first hour of life and given only breast milk for the first six months. No other foods or beverages, including water, should be given to babies younger than six months.

What influences breast milk production?

Several factors determine the quality and quantity of breast milk production. Here’s a closer look at what influences it most.

1. Hormonal levels: Prolactin and oxytocin are the primary hormones that regulate milk production. Prolactin helps initiate milk production, while oxytocin aids in milk ejection. Hormonal changes in the mother due to health and other lifestyle factors can lead to changes in breast milk production. 

2. Stress and anxiety: High stress, lack of sleep, and postpartum anxiety can quickly lower milk supply. Prioritise rest, seek support, and reach out for help if needed.

3. Formula supplementation: Breastfeeding works on supply and demand. Less nursing means less milk production. If you’re using formula, pump at regular intervals to mimic feeding and keep your milk supply steady.

4. Low food and water intake: Breastfeeding burns about 500 calories daily, so eat enough and stay hydrated. A simple trick to make sure you’re well-hydrated is to drink a glass of water every time you nurse.

Signs you might need to boost your milk supply

When it comes to breastfeeding, some signs can indicate that your baby might not be getting enough milk, and that’s when it’s time to take action with remedies to increase breast milk naturally. Here are some of the cues your baby might give:

• Not gaining weight as expected

• Having fewer wet diapers than usual

• Signs of dehydration

• Latching onto the breast but not swallowing

Best foods to increase breast milk naturally

As a new mom, you may have reservations about supplements that might help increase breast milk. We get it! That’s why we’re bringing you some natural alternatives that you can add to your diet to support. Here are four easily available food items that can help boost milk production naturally. 

1. Fenugreek seeds: Fenugreek (Methi) is a well-known herb that has been used for centuries to naturally increase milk supply. Its natural compounds help stimulate milk production, making it a go-to remedy for breastfeeding moms. Simply boil 1-3 teaspoons of fenugreek seeds in an ounce of water and drink the lukewarm concoction. 

2. Leafy greens: Veggies like spinach, kale, and broccoli are packed with essential vitamins, calcium, and iron, and are perfect for both your and your baby’s health. Introduce them to your daily diet and watch the magic happen. 

3. Nuts and seeds: Almonds, cashews, flaxseeds, and sesame seeds are rich in healthy fats and protein. They support milk production and provide long-lasting energy, making them one of the best natural home remedies to increase breast milk. Munching on them as a snack will not only keep you healthy but also improve the overall milk production. 

4. Carrots: This versatile veggie is packed with beta-carotene, which can boost your overall health and milk production. A simple yet extremely beneficial addition to your diet. Having dry coconut, khus khus (poopy seeds), and halim seeds (aleev) also helps in boosting breast milk.

Effective home remedies to boost breast milk

If you're struggling to keep up with your little human’s demands, there are plenty of natural home remedies to increase breast milk supply. Listed below are a few of them. 

• Breastfeed often: Frequent feeding is one of the best home remedies to increase breast milk. It stimulates milk production through prolactin and oxytocin (milk-producing hormones). Aim for 8-12 feedings a day to boost breast milk supply.

• Breast massaging: Regular breast massage can help improve circulation, unblock milk ducts, and help increase breast milk naturally.

• Use both breasts: Breastfeeding from both breasts is one of the natural remedies to increase breast milk that can help boost milk production and supercharge your baby's nourishment. 

Lifestyle tips to naturally increase milk supply

• Get adequate sleep: Your beauty sleep isn’t just great for your skin, it’s also a key natural remedy to boost breast milk, as lack of sleep can disrupt milk-producing hormones. So, catch those ZZZs and keep that precious nourishment for your baby flowing!

• Stay hydrated: Your breast milk contains 87% water, 3.8% fat, 1% protein, and 7% lactose; the best nourishment an infant could have. To keep your milk supply flowing, staying hydrated is a must. 

• Consume a nutritious diet: Breastfeeding requires energy, so it's crucial to fuel up with balanced meals. A diet full of fruits, veggies, and whole grains is key to a healthy milk supply, and your secret to increasing breast milk naturally.

Frequently asked questions

1. What foods help boost breast milk supply naturally?

Foods like fenugreek, carrots, almonds, and leafy greens are known to support lactation. Apart from that, staying hydrated and consuming a balanced diet also helps.

2. Can drinking more water really increase breast milk production?

Yes! While water alone doesn’t directly boost milk supply, dehydration can reduce it. Aim for at least 8–10 glasses a day to stay well-hydrated.

3. Do lactation teas and herbs like fenugreek actually work?

Many moms find lactation teas with fenugreek, fennel, and blessed thistle helpful. However, results vary, so it’s best to try them and see what works for you. It is also advised to check with your doctor before trying anything new. 

4. How does skin-to-skin contact help with milk production?

Holding your baby skin-to-skin stimulates oxytocin, the hormone responsible for milk letdown, making breastfeeding easier and enhancing milk supply naturally.

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