Lilladu Exchange

Tips and Foods to Increase Breast Milk Supply

Tips and Foods to Increase Breast Milk Supply

As someone who has PCOS (Poly-Cystic Ovarian Syndrome), I struggled with getting my milk in and then with producing enough for both of my children. However, the experience was far more successful with my second as I learned from my mistakes, did a ton of research and went in with a solid plan to build my supply fast. Whether you’re just starting your nursing/pumping adventure or you’ve been at it for months here are a few tips to try to help build your supply.

  1. Water, Water, Water - It may seem simple but hydration is key in helping your supply.  The average person needs at least 8 glasses of water a day just to stay healthy, and for nursing mamas, you need even more than that.  Try to drink water as soon as you wake up, a glass after every feeding & pumping, and also keep a Nalgene of water at your bedside so you can hydrate after late night feeding/pumping sessions too. 
  2. Power Pumping – This may be difficult if you do not have someone available to take care of your little one while you pump since you’ll need a full hour for this. Once a day, pump for 20 minutes, rest for 10 minutes, pump for another 10 minutes, rest for 10 minutes, and finish with 10 more minutes of pumping. It’s best to do this at the same time every day and it’s recommended to do up to seven days in a row.
  3. Pump for Five Minutes After Your Last Pumped Drop – Completely draining your supply will call for more milk to be made and should increase our supply over time.
  4. Pump After Baby Finishes Feeding – A few times a day, pump for an additional 10 to 20 minutes after your baby nurses (if you are breastfeeding) to ensure you completely drain your ducts.
  5. Fenugreek & Mother’s Milk Tea – Fenugreek supplements are known to boost supply and you can take them three times a day. Mother’s Milk Tea is also known to help with your supply and we recommend having a hot cup while nursing or pumping a few times a day.
  6. Eat Milk Producing Foods – Oats, spinach, almonds, barley and brewer’s yeast are all known to help with milk production. These “Booby Bites” are a delicious snack that will give you both an energy boost and milk supply boost!
  7. Allow Baby to Pacify and Avoid Bottles & Pacifiers – For those that are exclusively nursing, limit bottles and pacifiers and allow baby to pacify on your breast. This will help to stimulate milk production.

Relax – Easier said than done, I know but try to ease up on the pressure you put on yourself. Stress can take a real toll on your milk supply and your health. Low supply or a lack of supply can be extremely stressful and deflating. Take ten minutes to yourself a few times a day to decompress, ask for help when you can and accept it when it’s offered, let the dishes and laundry go, call a friend to talk, and remember just because you love your newborn unconditionally does not mean each and every second will be easy



Coupled with her in-depth knowledge of both corporate and small business, Kyla Magnusson has always enjoyed entertaining her entrepreneurial side as well.  She is excited to be a cofounder and a major role in Lilladu as she sees an amazing opportunity to merge her two passions; a successful business venture with one that benefits parents like herself. Kyla resides in the beautiful state of Maine with her husband Luke and their children, Ella age 2 & Caden age 3 months.

1 comment

Feb 18, 2018 • Posted by Shelby @Fitasamamabear

I think at some point I’ve used every one of these suggestions… great tips!

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