A Holistic Approach to Boosting Milk Supply Naturally

Congratulations on welcoming your little one! Breastfeeding is a beautiful and natural way to nourish your baby, but it can also come with challenges—especially when it comes to milk supply. Many new mothers experience concerns about producing enough milk, but it’s important to remember: you’re not alone and that there are effective ways to support your lactation journey.

Inspired by our recent conversation with Anhoni Patel, founder of Mrs. Patel’s, this guide offers expert-backed strategies to help you optimize milk production using natural and holistic approaches.

How to Tell If Your Milk Supply Is Low

Pump output is not a reliable measure of milk supply. Instead, look for these key indicators:

• Diaper Output: A sufficient number of wet and soiled diapers each day suggests your baby is getting enough milk. Check with your pediatrician for age-specific guidelines.
• Weight Gain: Consistent weight gain is a strong sign of adequate milk intake. Regular pediatric check-ups can confirm your baby's growth pattern.
• Latch and Nursing Behavior: A baby who latches well and seems satisfied after feeding is likely getting enough milk.

If you are concerned about your supply, consulting a lactation consultant (IBCLC) can provide clarity and personalized support.

Natural Ways to Increase Milk Supply

1. Prioritize Frequent Milk Removal

Milk production is based on demand. The more frequently milk is removed, the more your body is signaled to produce. Aim for 8–12 breastfeeding or pumping sessions per day for newborns in the initial weeks after birth. This frequency helps establish and maintain an adequate milk supply during this critical period.

As infants grow, the frequency of feedings typically decreases. By 1 to 3 months of age, babies may feed 7–9 times per 24 hours. At around 3 months, feedings often occur 6–8 times daily, and by 6 months, this may reduce to approximately 6 times per day.

2. Use the Power Pumping Technique

Power pumping mimics cluster feeding to stimulate supply:

• Pump for 20 minutes, rest for 10 minutes
• Pump for 10 minutes, rest for 10 minutes
• Pump for another 10 minutes

This can be done once or twice daily for a milk supply boost.

3. Try Breast Massage and Compression

Massaging your breasts before and during feeding or pumping can encourage better milk flow and ensure more efficient milk removal.

4. Apply Warm Compresses

Applying warmth before nursing or pumping can help with let-down and improve milk flow. Warm beverages may also be beneficial in promoting relaxation.

The Role of Nutrition in Milk Production

A well-balanced diet supports overall health and milk supply. Key lactation-friendly foods include:

• Oats – A source of fiber and iron
• Whole grains – Provide sustained energy
• Brewer’s yeast – Rich in B vitamins
• Fruits and vegetables – Essential for micronutrient intake
• Hydration – Drinking plenty of water is essential, as dehydration can negatively impact milk supply

Should You Try Galactagogues?

Galactagogues are foods or supplements believed to increase milk supply. While some mothers find them helpful, they should be used with caution:

• Consult your healthcare provider before taking any new supplements, especially if you have underlying health conditions.
• Fenugreek, one of the most common galactagogues, may reduce milk supply for some individuals.
• Galactagogues are most effective when combined with frequent milk removal.

Managing Stress to Support Lactation

Stress can reduce milk supply, so it’s important to incorporate relaxation techniques into your daily routine:

• Rest whenever possible, even if it means napping when your baby sleeps.
• Practice relaxation techniques such as deep breathing, meditation, or gentle movement.
• Seek support from your partner, family, or a lactation support group to lighten your mental and physical load.

Patience and Professional Support

Building and maintaining a strong milk supply takes time and consistency. If you’re struggling, a lactation consultant or healthcare provider can help identify potential challenges and offer personalized guidance.

Even with a low milk supply, breastfeeding can still provide valuable benefits. If necessary, supplementing with formula while continuing to nurse allows your baby to receive the unique benefits of breast milk. Every drop matters.

At The Natural Nipple, we are committed to supporting parents with trusted resources and innovative feeding solutions that make the breastfeeding and bottle-feeding journey easier.

For more expert-backed guidance, explore our resources and follow us on social media for ongoing support.