10 Proven Ways to Boost Your Breast Milk Supply

Hi, Mama! If you’re worried about your breast milk supply, you’re definitely not alone. Breastfeeding is a natural and beautiful way to bond with your baby. However, many new mothers worry about whether they are producing enough milk. If you’re wondering how to increase breast milk naturally, this article outlines ten proven methods to help increase your breast milk supply.

Water plays a big role in milk production ( 1 ). If you’re wondering how to increase breast milk, start by drinking enough water. Aim for at least 8-10 glasses of water daily.

Your body needs a lot of nutrients to produce milk, so eating a well-balanced diet is essential. Foods like fennel seeds, ghee, almonds, oats, spinach, methi, and moringa are known to support lactation.

Fennel seeds are known to help with digestion and may also enhance milk production. You can chew on them after meals or make fennel tea by boiling the seeds in water. 

Ghee is a source of healthy fats and can be included in your diet in moderation. Use it to cook vegetables, add it to dal, or drizzle it over rice. 

Almonds are packed with healthy fats and protein. Snack on raw or soaked almonds, or enjoy some badam halwa. 

Oats are a fantastic source of iron, fiber, and beta-glucan, which can help boost milk production. You can enjoy oats in the form of porridge or use them to make oats upma. They are not only nutritious but also help keep you full and energized. 

Spinach, methi, and moringa leaves are loaded with iron and calcium. Toss them into dals or make yummy palak paneer. 

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Frequent feeding is one of the simplest answers to "how to increase breast milk naturally." The more you feed, the more your body understands that it needs to produce milk. Try to nurse your baby whenever they show signs of hunger, typically about 8-12 times in 24 hours.

When your baby is close to your skin, it helps release a hormone responsible for milk production. Spend time hugging and staying close to your baby, especially during the first few weeks.

Stress can negatively affect your milk supply. It’s crucial to find ways to relax, such as deep breathing, meditation, yoga, or a warm bath. Reducing stress can help maintain a steady milk supply.

Pumping between feedings signals your body to produce more milk. After each feeding session, try pumping for about 10-15 minutes to encourage increased milk production.

Breast massage can improve milk flow and increase your breast milk supply. Gently massage your breasts in a circular motion from the outer areas toward the nipple to help empty the breasts more effectively and stimulate the milk ducts.

Galactagogues are substances that help boost milk supply. Natural options include fenugreek (methi), blessed thistle, oats, cumin seeds, fennel seeds, and ajwain. Another excellent option is Nutrizoe’s Lactobites bars, which contain a blend of 5+ galactagogues, including these ingredients. These bars are clinically tested and can help increase breast milk production by up to 12 times with regular use. Always consult your healthcare provider before trying new supplements.

Your body needs rest to effectively produce milk. Try to catch a nap when your baby sleeps and ask for help with nighttime feedings if possible. A well-rested mom is better at managing milk production and handling the demands of a newborn.

If you’ve tried all these tips and still face challenges with your milk supply, don’t hesitate to seek help. A lactation consultant can provide personalized advice and support. Nutrizoe offers a free lactation helpline on WhatsApp (+91 98209 32450) to connect you with experts who can help you improve your breastfeeding experience.

Related Reading: 

• Breastfeeding Challenges and How To Overcome It! 

• Breastfeeding Benefits: Liquid Gold for Your Little One!