Am I producing enough breastmilk for my baby?
If you breastfeed, this may be one of your biggest concerns. I know it was one of mine both with my first and second babies.
I want to show you first how to figure out if you need to increase your breastmilk supply, then show you what you can do to start producing more breastmilk today!
I worried when my baby began cluster feeding and when she woke early and was starving! After spending hours glued to my phone, I realized she was going through a growth spurt, and as soon as I started nursing her on demand, my supply went back up and we were both back to normal.
However, breastfeeding moms with an established milk supply can experience true low milk production because:
- Aunt Flo is back;
- starting birth control;
- dieting and exercising to lose weight;
- taking certain allergy medications, such as Benadryl;
- supplementing breastmilk with formula;
- skipping too many nursing sessions.
The good news is that you can increase your breastmilk supply today by doing one of five different things:
- Increasing milk removal
- Doing breast compressions
- Power pumping
- Using galactagogues
- Eating healthy
And always consult your doctor if you have any concerns about yours or your baby’s health.
For those of you looking for a list of lactation cookies and drinks, tap here to jump to the list.
Do I need to increase my supply?
You may be worried if your supply dips. But before you go crazy with the lactation cookies, figure out whether you truly are producing less milk.
Babies can’t tell us how much they’re drinking; we just figure they are getting enough if they’re getting fat and making mounds of wet and dirty diapers.
Pumping mamas have a better idea of their output, and producing less milk after a pumping session is frustrating!
Some moms may need to increase their breastmilk production because they are exclusively pumping, pumping for a preemie or sick infant, or have experienced some kind of unplanned interference with their regular nursing sessions.
If you’re exclusively pumping and not extracting as much as you used to, it could be time to replace worn out pump parts, such as membranes. So first, check out all your breast pump parts and connectors, and make sure that the motor is running at full capacity.
Figuring out the root of your low breastmilk supply will not only help you fix your supply issues right away, but will keep you from worrying needlessly if it’s something as simple as replacing a pump part.
This article from Kelly Mom can help you identify what is causing your low milk supply.
MOms with Newborns: Read this first
Your milk supply won’t be “established” until 6-12 weeks postpartum. How do you know your supply is established?
- Your breasts feel softer and less full.
- You’ve finally stopped leaking.
- You’re experience engorgement less frequently.
- You make less milk overall.
This is all normal! In the first few weeks of your baby’s life, your body is still calibrating itself to your baby’s needs.
That means your boobs are a 24/7 milk factory working overtime with no breaks.
And that is how it should be! You and your baby are still figuring out this breastfeeding thing, so let your body do its work.
How to Increase Your Breastmilk Supply
1. Increase milk removal
Remember that breastfeeding is runs on the law of supply and demand. The more milk that is removed, the more your body will make to replace it.
Increase milk removal by pumping for a longer amount of time if you exclusively pump, or pumping until dry (as in no more milk is flowing).
When baby goes through a growth spurt, he would naturally be spending more time feeding at the breast. Mimic baby’s growth spurt by pumping more.
If you don’t pump, try adding a short pumping session of 5-7 minutes after feeding baby.
However if baby does not seem to be draining a breast at every session, do make sure to keep him on one breast long enough.
When milk sits in your breast, that tells your body that it doesn’t need to make more. If you’re trying to increase your supply, make sure you’ve emptied your breasts sufficiently so that your body gets the hint and makes more milk.
2. Do breast compressions
- Hold your breast like a sandwich (thumbs on top, fingers below) close to the chest wall.
- Feel for small lumps (the milk ducts) and try to get your fingers behind them.
- Squeeze gently to create pressure as baby nurses or as you pump.
Breast compressions also help when baby seems to want a faster flow or starts falling asleep mid-feeding. Just wait for baby to pause sucking, then start your compressions and continue throughout the feeding.
3. Power pump
Power pumping for one hour for a few days is one way to increase your breastmilk supply using a pump.
To do this, pick an hour during your day when you can pump without interruption. Then pump using this pattern:
- Pump for 20 minutes, rest for 10.
- Pump another 10 minutes, rest for 10.
- Pump again for 10 more minutes.
Repeat every day at the same time for three days, or until your milk supply has increased sufficiently. Feed baby or pump normally the other times.
Disclosure: We use sponsored, or affiliate, links, which means that we could earn a small commission that helps fund our blog (at no extra cost to you!). All opinions are our own and we only recommend products we love. Thank you for your support and happy shopping!
Do you need more info on pumping? Check out this online pumping class taught by Stacey at Milkology.
Additional tip: If you combine power pumping with breast compressions, your pumping output will go through the roof!
4. Use galactagogues
No, galactagogues are not some alien race from Star Trek. Galactagogues are a food, herb, or drug that can increase milk production.
Golden flax seed 
Spinach 
Almond
Before adding a bunch of weird herbs like chaste tree and goat’s rue (what?!) to your diet, check with your doctor to make sure it’s safe for you.
Also consume all foods and herbs in moderation. Too much of a good thing can be a bad thing. Just leave me alone with a family pack of Oreos and you’ll see why.
Here’s a short list of foods that breastfeeding women all over the world use to increase their supply:
- oatmeal
- fenugreek
- flaxseed
- brewer’s yeast
- barley
- fresh ginger
- dark green, leafy vegetables (like spinach, kale, romaine, bok choy)
- raw almonds
- chickpeas (a.k.a. garbanzo beans)
- fresh fennel
- brown rice
- fresh garlic
- green papaya (cook it first)
- special herbal teas for increasing milk supply
OK, so that last one is not really a “food.” But it deserves to be on this list!
My personal favorite tea for increasing supply is Earth Mama Organics’ Milkmaid tea. It has a mild, sweet flavor that tastes great with a little honey and poured over ice. Earth Mama has a recipe for French vanilla chai using their Milkmaid tea below!
Earth Mama Organics also has a free guide to herbs and breastfeeding that is full of great info on using herbs for increasing breastmilk supply, which herbs can hurt your supply, and other tips on breastfeeding. Download the ebook here.
I’ve also rounded up a list of lactation cookies and teas to try, just tap here to see the shopping links.
5. Eat Healthy
Did you notice that the foods to increase milk supply are all “healthy foods”? As in, no Oreos or coffee!
Dieting to lose weight can hurt your supply, but having a healthy diet full of fresh fruits, vegetables, whole grains, lean proteins, and good fats will INCREASE YOUR SUPPLY!
(Don’t you just hate it when the answer to everything is eating healthy? Why can’t it be “put more creamer in your coffee” for once?)
Also, drink water. Breastmilk is 88% water. Where does that water come from? From YOU and the amount of water YOU drink!
Most of us need about eight 8 oz glasses of water a day. Count your glasses and make sure you’re getting close to that. If you’re still thirsty, then drink more.
I Tried this, and it didn’t work
If this is you, talk to your doctor or an IBCLC. She can help you determine the true cause of your low supply and advise you on any herbal supplements or medications for increasing breastmilk supply.
As always, remember Mama, you’re the best, and you got this!
Comment below what you’ve tried to increase your breastmilk supply, and if it worked for you!
Yummy, Lactation Cookies, Mixes, and Teas to Try
1.Double Chocolate Chip Lactation Cookie Mix: Contains fenugreek and blessed thistle to support breastmilk production; each bag makes 24 cookies (OR, get the pre-made cookie version here.)
2.Pre-made Oatmeal Raisin Cookies: Full of healthy, non-GMO ingredients like flax, nutritional yeast, and oats, these cookies will satisfy your sweet tooth and help you increase your supply.
3. Chocolate Chip Lactation Cookies: Classic chocolate chip cookies with an extra boost of lactation promoting ingredients such as flax and oats.
4. Vanilla Lactation Tea: Organic and caffeine-free tea with a subtle vanilla flavor.
5. Milkmaid Lactation Tea: Also organic with a sweet, low-key, maple-esque flavor.
6. Lactation Instant Coffee: Maybe you’re more of a coffee drinker. This one the one you want. It’s decaf and dairy-free!
7. Peanut Butter Chip Lactation Cookies: Are you a fan of peanut butter? These lactation cookies are soft-baked and contain all natural, GMO-free ingredients for boosting milk production, such as oats, flaxseed, and brewer’s yeast.
8. Mint Lactation Tea: I love me some mint tea. This reminds me of summertime, and keeps my breath minty fresh. AAaahhhh….
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