Concerned About Your Milk Supply?


Are you breastfeeding your baby and wondering if your milk supply is meeting your  baby’s needs? Usually it is and sometimes a mom may even have an overabundance of milk. If you are concerned about not having enough milk, definitely speak to your doctor or a lactation consultant. In the meantime here are some common reasons why your supply may be low:

  • Your baby isn’t latching properly.

  • You’re not breastfeeding often enough. Newborns need to eat every 2 to 3 hours

  • Your baby may not be eating long enough at each feeding.

  • Your baby may be experiencing a growth spurt and require more milk.

If you don’t think any of these are the issue then try the following:

  • Make sure your baby has a good latch.

  • Pump after a feeding.

  • Eating well and drinking plenty of water.

The last one is really important. What you eat and the amount of water you drink can definitely influence your milk supply.

First of all. It takes calories to produce breast milk. So this isn’t the time to diet. Of course it’s not just the amount you eat that’s important, it’s also the quality of the food you eat. In order produce enough breast milk your calories need to be nutrient dense.  That means that the food you eat has to have minerals, vitamins and nutrients. Empty calories don’t count. Also be aware that if you continue to breastfeed as your baby grows you will have to increase your caloric intake. The amount of milk a newborn requires is different that what a 9 month old requires. Makes sense, right?

If you know that you have a good diet and your supply is still low, you may think about adding certain foods which are known to boost milk supply. These foods are known as galactagogues. That’s a mouthful and you don’t need to remember it. Just know which foods fall into this category. There are also some herbs that increase milk production. Try infusing them with hot water and drinking them as teas.

  • Oatmeal

  • Barley

  • Ginger

  • Brewer’s Yeast (not to be confused with baking yeast

  • Almond

  • Fennel (in moderation)

  • Herb: fenugreek

  • Herb: blessed thistle

  • Herb: oatstraw

  • Herb: stinging nettle

Have oatmeal for breakfast. You can also eat oatmeal lactation cookies. They are delicious whether you are breastfeeding or not. BTW- if you eat these and are not breastfeeding, they will not cause you to start lactating. They only boost your supply if you are breastfeeding. Check out my blog from June 24th for the recipe. If you are vegan I also have a recipe for oatmeal lactation cookies with no eggs or butter. A note about the brewer’s yeast: Do not use baking yeast. It is not the same thing. You could use nutritional yeast but it has a cheesy flavor. Maybe not what you want your oatmeal cookies to taste like😊

You can grate fresh ginger into almost anything. I grate a tablespoon into hot water and add a little lemon and drink it like tea.

Barley Soup is always an option but you can substitute barley for rice in many of your recipes.

And fennel is great cut up raw in salads.

So there you have it. If you have any comments or question please post them below. I’d love to hear from you.