Many moms worry about their milk supply and if it’s adequate enough to meet their baby’s needs. A good general rule is to track your baby’s wet and dirty diapers to see if he or she is getting enough milk. It’s a myth that moms must feel engorged or leak in order to have a healthy milk supply. Also, many moms don’t respond well to the pump, which deceives them into thinking they’re not making enough for their babies. Remember that low milk supply is not common, and most moms make more than enough for their baby.
When it comes to increasing your supply, many moms want to know what works, as well as if these methods are safe and effective. The answer is one that many moms won’t want to hear – most supplements are not guaranteed to boost your supply. There are certain foods, called galactagogues, that are thought to help increase your supply, but they aren’t guaranteed to do so. There isn’t solid evidence supporting them, but these foods can do no harm, so many moms opt to try them. Remember, too, that an oversupply is just as problematic for many moms as an inadequate milk supply, so you don’t want to trade one for the other.
First, let’s explore methods that are proven to work:
- Put the baby to breast. Breastfeeding is supply and demand, so increase the frequency of your nursing and/or pumping sessions in order to signal to your body that your baby needs more milk. This is also safe, as there are no controversial supplements you’re taking that are in any way a risk to your baby.
- Have a nurse in. Spend a long weekend snuggled up with your baby and nurse, nurse, nurse in combination with skin-to-skin. Make sure to stay hydrated and breastfeed as often as possible around the clock. When your baby isn’t feeding, lie him or her on your chest.
Here are some tactics and foods that while not proven to work directly to increase milk supply, can do no harm to mom and baby to try:
Increase your fluid intake
Hydrate, hydrate, hydrate! Did you know that 75% of Americans are chronically dehydrated? Increase your water intake to a minimum of 64 ounces a day. Coconut water is also a great and healthy alternative to Gatorade to boost hydration, as it is a natural source of electrolytes.
Oatmeal
Many moms swear by starting their mornings off with a healthy serving of steel cut oats. Mix with fruit or brown sugar for some extra flavor. Be sure to use the authentic steel cut oats (you know, the ones that take forever to cook) for maximum effect.
Brewer’s Yeast
Many moms swear by Brewer’s Yeast for effectively increasing supply. These can be taken as a supplement or used as a powder, sprinkled into a lactation cookie recipe. Be careful, though – the taste is extremely unpleasant. Along those lines, many people swear by a dark stout beer. Remember, too, that it’s ok to drink one serving of alcohol while breastfeeding. If you’re ok to drive, you’re ok to nurse!
Fennel
Whether you toss it into a salad or sauté with dinner, fennel is believed to be a great way to increase milk supply. Some moms will also purchase fennel essential oil and rub a few drops on their nipples once or twice daily for a hopeful boost. As a bonus, it’s great for helping upset stomachs and is full of healthy phytoestrogens.
Fenugreek Seed
Though many moms are told that fenugreek helps to increase milk supply, this is somewhat controversial. Studies do show mixed results about this herb boosting your milk, but there can be some unwanted side effects such as increased gas and reflux in babies. It is considered safe for nursing moms when used in moderation, and it can sometimes cause loose stools. Be careful if you are diabetic, too, as fenugreek is known to reduce blood glucose levels in mom.
There are also a couple supplements you can purchase, but be aware that before beginning any supplement, you’ll want to discuss the safety with your healthcare provider. These products have not been evaluated by the FDA or studied in lactating moms, so weigh the risks versus benefits.
- Motherlove More Milk. This classic supplement is one that many nursing mothers chat about. It is a proprietary blend of fenugreek, fennel, nettle, blessed thistle, and more. This supplement is generally considered safe in moderation, but unlike most vitamins and supplements on the market, the FDA has not evaluated it.
- Earth Mama Angel Baby Milkmaid Tea. This herbal tea also contains a blend of fenugreek, fennel, raspberry leaf, and other ingredients. Moms are encouraged to have the tea once or twice daily to increase their milk production. There are also other brands of lactation tea, such as one by Traditional Medicinals.
Before beginning any supplements, we always recommend trying to increase feeding sessions to increase your supply. The general methods, foods, and supplements you choose will largely depend on your discussion with your healthcare provider, as well as your budget. Supplements can be expensive, especially when taken regularly. Keep nursing on, mamas!
Did you ever take any supplements or foods to help your milk supply, did you find that they worked? Was there any foods that you added to your diet that you found made a difference in the amount of your milk supply? Sometimes just making a few adjustments to your diet can be healthy and beneficial to your milk supply.
