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Ways to increase milk supply

  • The main way to increase milk supply in the early days and weeks is to breastfeed or chestfeed early and frequently.​
  • Let baby feed as often and for as long as needed​.
  • Feed at least 8-12 times in 24 hours.
  • Offer both breasts at each feeding​.
  • Massage and compression can help baby empty breasts completely​ during or after pumping.
  • When baby is finished, you can use hand expression, or “hands-on pumping” (using hand expression while pumping) to maximize the amount of milk you express and make sure your breasts are empty. ​
  • If you are struggling with milk supply, reach out to a lactation professional.

​Keep yourself healthy​

Try to get as much rest as possible. Stay hydrated–try to drink at least eight glasses of water a day. Maintain a simple, well-balanced diet. Things like smoking and antihistamines may decrease supply. 
 

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Breastfeeding or chestfeeding is hard work for your body. It’s estimated you burn an extra 500 calories a day just producing milk. Replenish those calories and nutrients with whole foods like:

Fruits: 2 cups (such as oranges, avocado, berries, banana)   

Vegetables: 2 1/2 to 3 cups (such as lettuce, kale, spinach, asparagus, carrots)

Whole grains: 6 to 8 ounces (such as oatmeal, barley, brown rice or whole wheat bread or pasta) 

Meat and Poultry: 5 1/2 to 6 1/2 ounces (such as lean beef, chicken, turkey, lamb, pork)

Dairy: 3 cups (low-fat or fat free yogurt, milk and cheese)

Seafood: 8 to 12 ounces per week (such as salmon, shellfish, shrimp)
Limit freshwater fish to 6 ounces weekly and avoid high mercury seafood (including shark, swordfish, mackerel) altogether.

Topics:
Breastfeeding | Family Health | Infant Health | Maternal Health | Pregnancy
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