When embarking on your breastfeeding journey, be aware that you may find yourself, at some point, needing to increase your supply. This will especially be the case if you are a working mom who has to work away from the home and your baby (You are in good company if you are…I’m right there with you).
We’d all like to think that nature will work perfectly and we’ll have a perfectly smooth breastfeeding journey where our babies will always be satisfied with as much milk as they need. This isn’t always the case and it is one of the major reasons moms supplement with formula–which, by the way, is totally fine! But if you want to reduce the amount of formula you have to give or not give any formula at all, you probably will have to increase your supply at some point.
So how can you increase your supply? Here are some of the things I’ve done that have helped!
1. Feed on demand in the early days: It’s really important for establishing your milk supply that you feed on demand those first couple months. Hopefully, by 3 months your babe will be able to go 3-4 hours without eating, but that first month or two you might find yourself feeding every 2 hours. At times, you will experience “cluster feeding” where your kid is literally eating round the clock. This is probably because they are going through a growth spurt, but it’s also a natural process that helps moms to up their milk supply as your kid will gradually need more milk at each feed until he’s about 3 months old (that’s when things start to level out a bit).
2. Mother’s Milk Tea: I love tea so naturally when I heard there was a tea that promotes lactation, my interest was piqued. However, this tea isn’t exactly my favorite. It tastes a lot like licorice, and while I don’t dislike licorice, it’s not exactly my favorite flavor of tea. That being said it does help with supply, so I try to drink one cup a day. If I notice my supply going down, I’ll up it to 2-3 cups per day. I get the brand below from Whole Foods for about $5-6 a box.
3. Fenugreek: Fenugreek is a supplement you can take that promotes lactation. I buy it from Whole Foods for about $11 a bottle. I get Nature’s Made brand. You can take 2 capsules with food 1-3x per day. I started taking this with my first son when I went back to work.
4. Oatmeal: Oatmeal, especially steel cut oats, is a great food for increasing supply! I have a great oatmeal recipe (below) for those of you who may not love oatmeal. I’m not s a huge oatmeal fan, but this stuff is bomb! (Yes, I said bomb).
Oatmeal Recipe: Put all of the ingredients below in a crock pot and turn to “low” for 5-6 hours. Add a little milk every couple hours to keep it moist and from sticking to the sides of the crockpot dish. This will make quite a few servings so you can put it in some tupperware and have it for breakfast for several days. I like to add fruit to it (berries are the best!). You can also add nuts, dried fruit, etc…
Ingredients:
1 1/3 cup water
1 1/2 cups milk
2 apples cored and sliced into small pieces
2 tablespoons brown sugar
1/4 tsp. cinnamon
1 cup steel cut oats
pinch of salt
flaxseed (add a little to pack an extra punch for lactation!)
5) Water! One of the simplest things you can do to up your supply is to drink more water. After all, breastmilk requires lots of water to be produced so the more your body has the more you can make. This one, though simple, is hard for me simply because I don’t enjoy drinking tons of water.
6) Gatorade: Similar to water, Gatorade helps you stay hydrated and it has electrolytes which will help you produce more!
7) Pump: Pump after as many feeds as you can. This tells your body that your baby needs more milk than he or she is getting. In turn, you will make more milk!
Other things I haven’t tried but have heard good things about: Blessed thistle, lactation cookies/desserts (you can find recipes for these all over the internet!).
And finally, things to avoid while breastfeeding because they will DECREASE your supply:
- Parsley
- Peppermint
- Sage tea
- Excessive alcohol (which also isn’t good for baby anyways). I only drink one drink while breastfeeding. 2 if it’s a special occasion, but I pump for baby ahead of time.