Hey there, mumma! Are you worried you won’t or don’t have enough milk for your baby? So many mums are worried about this, pregnant mums, and new mums alike. And like so many mums, you’re probably getting bombarded with all the suggestions of foods to increase milk supply. Navigating the world of breastfeeding and making more milk sometimes feels like diving into an ocean of information, with waves of advice crashing down on you from every direction. Well, don’t worry, because I’ve been there, done that, and I’m here to share some pearls of wisdom with you. So, let’s dive right in! In this post, I’ll uncover the truth about which foods and drinks actually help boost milk supply, as well as some tips and tricks to help boost your milk production naturally.

Foods To Increase Milk Supply: Dispelling the Myth

Let’s address the elephant in the room right away: despite the huge number of old wives’ tales and well-meaning advice from friends and family, there’s actually no scientific evidence to suggest that any specific foods or drinks boost milk supply. So, if you’re guzzling down litres of fenugreek tea or devouring plates of lactation cookies in the hopes of magically increasing your milk production, chance are, it’s not going to do the job. While these foods might offer some nutritional benefits (and in the case of cookies, tonnes of sugar!), they’re not the miracle workers you’re hoping for when it comes to boosting your milk supply.

So many mums are getting caught in this trap of trying all the cookies and teas, and not addressing the actual underlying problem. This makes supply problems worse, and I don’t want that for you! Instead of focussing on foods to increase your milk supply, there are other researched-backed techniques that can boost your milk supply that you need to know.

What really boosts milk supply?

Now that we’ve cleared that up, you’re probably wondering what you CAN do to get yourself a good milk supply for your little one. Well, here’s the good news: the key lies in emptying your breasts effectively and often. That means breastfeeding frequently, emptying your breasts well, getting a good latch, and letting baby decide when to feed and finish. Using these breastfeeding techniques and responsive breastfeeding practices, can help build a robust milk supply to meet your little one’s needs. So, let’s get a little deeper into each of these techniques.

Frequent Emptying of the Breasts

You might have heard the saying, “supply equals demand,” and when it comes to breastfeeding, it couldn’t be more accurate. The more you empty your breasts, the more messages your body receives to increase milk production. So, embrace those cluster feeding sessions and let your little one breastfeed as often as they want to (on demand). Remember, it’s not just about how much milk is in your breasts at any given moment but rather the consistent emptying, signalling to your body that your baby needs nourishment.

Effective Emptying of the Breasts

It’s not just about how often you breastfeed but also how effectively your breasts are being emptied during each feeding session. Making sure that your baby is latching correctly and effectively draining your breasts stimulates your body to produce more milk. So, make sure baby is emptying our breasts well, so they feel softer after a feed. This might mean getting support from an International Board Certified Lactation Consultant (IBCLC) to troubleshoot any latch issues.

Good Latch

A good latch isn’t just important for preventing sore nipples and pain; it’s also crucial for maximising how much milk baby can empty from your breasts (and remember, this is what stimulates milk production!). When your baby latches properly, they’re able to remove milk effectively and easily from your breasts. This sends signals to your breasts to speed up production and make more milk. Look for signs of a good latch, like lots of the tissue surrounding the nipple in baby’s mouth, not just the nipple; and lots of swallowing (you should hear a gentle “kah” or gulping sound). Find out how to help your baby get a good latch in this free guide.

Don’t hesitate to get help if you’re struggling with latch issues, because a proper latch is essential for a good milk supply and successful breastfeeding.

Letting Baby Decide When to Feed and Finish (Don’t Time Feeds)

In the world of breastfeeding, scheduled and timed feeds cause problems, despite what the baby and parenting books tell you. Instead of watching the clock and worrying about how long each feed lasts, let your baby breastfeed until they’re satisfied. Babies are experts at regulating their own intake, and they know exactly how much milk they need. By allowing your baby to breastfeed until they’re finished, you’re making sure that they’re getting the nourishment they need while also signalling to your body to produce more milk. So, turn off the timer and trust your baby’s instincts when it comes to feeding.

While there’s no magic drink or foods to increase milk supply, there are plenty of practical steps you can take to build a good milk supply for your baby. Focussing on emptying your breasts frequently, getting a good latch, and letting your baby dictate feeding times can help optimise your milk supply. So, trust in your body’s ability to nourish your little one, and don’t hesitate to reach out for support if you are worried about anything breastfeeding.

If you’re hungry for more tips on getting a good latch, building a good milk supply and avoiding those dreaded sore nipples, click here to get on the waitlist for my online breastfeeding course, Breastfeeding Basics: From Prep To Pro. The doors are opening soon! Together, we’ll empower you to embrace your breastfeeding journey, get through challenges and nourish your baby with ease and confidence.