Foods That Increase Breast Milk Supply
Breast milk is uniquely designed to meet all of infants' energy and nutrient requirements for the first six months of life. However, some mothers may experience challenges in maintaining an adequate milk supply. While breastfeeding is primarily a supply-and-demand process, certain foods can play a supportive role in enhancing lactation.
As a pediatric registered dietitian and mother of three girls, my hope with this article is to address some common reasons why women experience low milk supply as well as natural ways to help improve milk supply. We’ll explore some of the best foods and herbs traditionally believed to increase milk supply and help lactating mothers on their breastfeeding journies.
What does low milk supply mean?
Low milk supply is when a mother cannot meet her baby's nutritional needs with her breast milk alone. Low milk supply can occur for several reasons, but some of the most common include prolonged or difficult labor, delayed initiation of breastfeeding, separation due to prematurity or illness, formula substitution at feedings, cracked, painful nipples, or maternal illness.
The perception of insufficient milk supply, or PIMS, is the fear of not feeding a baby enough from exclusive breastfeeding. It is a common issue that arises because mothers can have difficulty knowing if their baby is full when they can't calculate the number of ounces given per feeding.
Even with an advanced degree in nutrition and hundreds of hours of nutrition counseling under my belt, I experienced various shades of PIMS as a first, second, and even third-time mom! As mothers, the drive to nourish our babies is deep, and postpartum hormones can heighten and distort feelings of inadequacy.
PIMS affects many women. In fact, approximately 35% of all women that stop breastfeeding report PIMS as the main reason for weaning. Although PIMS may significantly contribute to early weaning, actual low milk supply also plays a role in many cases.
What are the main causes of low breast milk supply?
The most common reason for a low milk supply is that a mother is not breastfeeding frequently enough. The amount of milk the body makes will increase or decrease depending on how often the baby feeds. Each time the baby feeds, the body knows to make more milk for the next feeding.
Most breastfed infants will feed about 8-12 times per day, and the amount can vary with each feeding. It is important that mothers follow their baby's hunger and fullness cues. If your baby receives supplemental formula or breast milk for a feeding, be sure to pump during this time.
Some babies have difficulties latching on to the nipple, which can reduce their efficiency at removing milk from the breast, reducing the amount of milk a mother will make over time. One of the main signs of a poor latch is persistent nipple pain beyond the first minute or two of feeding.
A lactation consultant, dietitian, or pediatrician can all help to ensure that your baby is positioned correctly and latched on. A few essential tips include making sure your baby is "tummy-to-tummy" with you while feeding, aiming the nipple to their nose, and making sure their lips are flanged out like a fish after they have latched.
A few medications can also reduce milk supply, including hormonal contraceptives and drugs containing pseudoephedrine (or Sudafed). Alcohol and tobacco products in excess can also decrease milk production.
Lastly, it is most important for a mother to take care of her own needs. Not getting enough sleep, as well as a poor diet and fluid intake can cause changes in hormone levels due to stress. Be sure to ask for help if you feel like you cannot care for yourself and your baby, and always reach out to your trusted healthcare professional if you have any anxiety or depression symptoms.
How do I know if my baby is getting enough breast milk?
The most important signs of a healthy breast milk supply are:
Steady and adequate weight gain of the infant
Consistent elimination (at least 6 wet diapers and 3-4 poopy diapers per day once the baby is older than 7 days)
Baby seems content and relaxed after feedings for 1-3 hours
Breasts feel full before feeding and soft afterward
Can foods and herbal supplements increase breast milk supply?
Any food or herb that may increase milk supply is known as a galactagogue (ga-lac-ti-gog). These have been used by mothers from various cultural and ethnic backgrounds for centuries. The effectiveness of galactagogues in increasing milk supply is inconclusive, yet, they are mostly recognized as safe by the Food and Drug Administration (FDA).
Herbal Galactogogues:
Fenugreek - the most widely promoted herb used to increase lactation; contains phytoestrogens that may help stimulate milk production by mimicking the effects of estrogen; can be consumed as seeds, capsules, or tea, and many lactation supplements include it as a key ingredient; potential side effects include diarrhea, nausea, and maple syrup-scented body odor
Blessed thistle - typically used in combination with fenugreek in supplemental form to help increase milk production, however not a lot of research exists on blessed thistle's sole effects on milk supply in lactating mothers; usually consumed in capsule form and generally recognized as safe by the FDA; potential side effects include stomach irritation and vomiting
Milk thistle - also commonly paired with fenugreek; its active ingredient, silymarin, is most widely studied in the context of milk production; potential side effects include stomach irritation and diarrhea
Best Foods and Drinks to Potentially Increase Breast Milk Production
Oats: rich in iron, fiber, and complex carbohydrates, providing sustained energy for nursing mothers; the presence of beta-glucan fiber may contribute to increasing prolactin, a hormone responsible for milk synthesis; try drinking more oat milk, and check out these delicious No-Bake Chocolate Chip Oat Cookies
Fennel: this flavorful herb also contains phytoestrogens, similar to Fenugreek, and may also help alleviate digestive issues in both mother and baby; fennel seeds can be added to meals or brewed as a herbal tea
Brewer's Yeast: this rich source of iron, B vitamins, protein, and minerals is commonly used to increase milk supply, most likely due to an improvement in nutrition; it can be incorporated into smoothies and baked goods or sprinkle it on various dishes
Leafy Green Vegetables: (such as spinach, kale, and Swiss chard) contain phytoestrogens, which might help promote lactation; try this tasty, nutrient-dense Spinach and Cheese Frittata with Dill
Nuts and Seeds: particularly almonds and sesame seeds are rich in healthy fats, protein, and minerals; these foods can provide an energy boost for breastfeeding mothers while also supporting their milk supply; try these easy Baked Sesame Tofu Bites
Garlic: while more research is needed to confirm its impact on milk supply, many cultures have traditionally used garlic as a galactagogue; the idea is that the garlic flavor will transfer to a mother’s milk and cause the infant to suck for longer, thus increasing mother’s milk supply in time
While the foods and herbs mentioned in this post are believed to boost breast milk production, it's crucial to remember that individual responses may vary. Eating a wide variety of foods as a part of a balanced diet, staying well-hydrated, and frequent breastfeeding or pumping sessions remain the primary pillars of successful lactation.
It is also important to acknowledge that experience with PIMS is very common in breastfeeding moms. While it is a perception that feels very real to many breastfeeding mothers, it's not always necessarily accurate. Contacting a pediatrician, dietitian, or lactation consultant is the best first step in assessing if low milk supply is perceived or a true clinical issue.
If you have specific questions or concerns about nutrition for breastfeeding or your baby's nutrition, growth trajectory, or appetite, please schedule a one-on-one virtual consult with me, and we'll get to the bottom of it together. Thanks for reading!