What To Drink To Increase Breast Milk: Natural & Safe Options

Breastfeeding can be such an enjoyable bonding experience for you and your baby, and it’s the best source of nutrition for their growing body. 

However, sometimes breastfeeding can be a source of anxiety if there are problems with latching or you aren’t sure you’re producing enough milk for your baby. 

Read on to learn about lactation and discover several drinks that may increase milk supply and other tips to improve milk production.

Also, learn when it might be necessary to seek professional guidance from a lactation consultant. 

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Understanding Lactation And Breast Milk Supply 

Lactation is an intricate combination of several processes, including hormonal changes in your body triggered by childbirth, as well as supply and demand.

Oxytocin and prolactin are the main hormones associated with milk production and the let-down reflex (your body’s response to allowing milk to flow).

The first stage of milk production typically begins before you give birth as your body prepares to nourish your newborn. 

Right after delivering your baby, your breasts contain colostrum, a thick yellow milk that is high in protein and other nutrients. 

Typically, after 30-40 hours, your breast milk changes into cream-colored milk that is higher in lactose (a type of sugar).

Visualizing the size of your baby’s stomach can help you better understand how much milk your baby needs. 

When your baby is just born, its stomach is about the size of a playing marble and can hold about one to two teaspoons of milk per feeding. 

By day ten, it’s about the size of a ping-pong ball and can hold about one to two ounces of milk per feeding. 

Causes Of Low Milk Supply

Several factors can contribute to a low breast milk supply.

Some common causes include:

• Giving your baby formula instead of breast milk.
• Limiting your breastfeeding sessions (the more you nurse, the more milk you make).
• Taking certain medications or birth control.
• Not getting enough sleep.
• Having a history of breast surgery.
• Introducing your baby to solid foods before four to six months old.
• Smoking or drinking alcohol.
• Having diabetes, hepatitis B or C.

Signs Of Low Milk Supply

It’s important to recognize the signs of low milk supply in a timely manner so you can take action.

Signs your baby may not be getting enough milk include:

• You can’t see or hear your baby swallowing while breastfeeding.
• Your baby has trouble staying latched or you hear clicking sounds during feedings.
• Your baby seems fussy after nursing.
• Your baby is not starting to gain weight after day five.
• Your baby is peeing less than six times a day by five days old.
• Your baby poops less than three times per day by five days old.
• Your baby’s skin looks yellow.

During those first weeks, jotting down daily feeding times and the number of wet and poopy diapers in a notebook can help you monitor that your baby is getting enough to eat. It’s also a good record to show their pediatrician.

Top Drinks To Increase Breast Milk Supply 

After having a baby, your body needs quality nutrition and hydration to help it heal and produce nourishing breast milk for your baby. 

The types of beverages you drink have an impact on the quality of your breast milk. 

Galactagogues are compounds in certain foods and herbs that are thought to increase breast milk production.

While some ideas behind galactagogues are anecdotal, several scientific studies suggest some benefits.

Water

Staying well-hydrated is fundamental to supporting breast milk production. According to research, 87–88% of breast milk is water. 

Keeping yourself hydrated throughout the day helps ensure your body has enough fluids to produce milk.

Have a refillable water bottle handy, especially when nursing, as you may get thirsty.

Each person’s water needs may vary depending on your body size, medical history and activity level, but generally, eight to ten glasses a day is a good goal.

It’s important to listen to your body and drink when thirsty.

Herbal Teas 

Several herbal teas have long been cherished by lactating mothers around the world as a natural method to potentially improve their breast milk production. 

While studies have mixed results, several herbs containing galactagogues have gained attention as having possible benefits. 

It’s important to consult with your dietitian or healthcare provider before drinking herbal teas, as some can interact with medications.

Also, some herbal teas may have beneficial effects on your milk supply, while others may have the opposite effect. 

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Fenugreek Seed

Fenugreek seed is widely used and commercially available.

While some studies reported an increase in milk production among mothers who drank fenugreek tea, others found no significant difference.

In a survey, 43% of lactating believed fenugreek helped improve their milk supply.

Fennel Tea 

Fennel is an herb from the carrot family. Limited studies suggest that fennel tea may help increase milk volume and fat content. 

Milk-Boosting Smoothies 

Smoothies are a delicious and convenient way to get a nutritious boost for enhancing your breast milk supply. 

Ingredients to Try 

Consider making your smoothies with a variety of ingredients that are believed to support lactation. 

Oats

Oats are a whole-grain staple in many lactation-friendly recipes and are often considered a galactagogue.

In a survey, 43% of lactating women felt that oats helped increase their milk production.

They are rich in fiber, complex carbohydrates, vitamins, and iron, making them a great addition to smoothies.

Flaxseed

Flaxseed is a great source of omega-3 fatty acids, which are important for overall health.

Flaxseed is also considered a galactagogue. However, study results are mixed. 

Consider adding some flaxseeds to your smoothies for an added boost of nutrition. 

Brewer's Yeast

Brewer’s yeast is a common galactagogue ingredient in lactation cookies, and you can add it to your smoothies.

In a survey of lactating women in the U.S. 46% of women reported they believed brewer’s yeast helped improve their milk supply. 

Brewer’s yeast is high in B vitamins, protein, and minerals, which may help boost your energy. 

Spinach

Spinach is packed with vitamins, minerals, and antioxidants that can increase the nutritional content of your smoothies. 

The vitamin K and iron content may be particularly beneficial as these nutrients can be passed on to the baby through your milk. 

Berries

Berries are loaded with antioxidants, vitamins, and minerals and add a natural sweetness to your smoothies. 

Whether it’s strawberries, blueberries, blackberries, or raspberries, incorporating a variety of these fruits adds a powerful nutritional boost that’s good for you and your baby. 

Green Juices and Smoothies  

Consuming vegetables as part of your diet is essential for you and your baby.

One simple way to ensure you get your veggies each day is to make green juices or smoothies.

However, keep in mind that the fiber naturally found in vegetables is removed during the juicing process, so it’s important to include whole vegetables on their own or incorporate them into a smoothie if you’re relying heavily on green juices. 

Vegetables like kale, spinach, cucumbers, and Swiss chard are high in vitamins, calcium, and iron, which are beneficial for recovering from childbirth and lactation. 

Eating vegetables as a nursing mama is also a great way to help your child learn to like vegetables when they get older and start eating solid foods.

Studies have shown that the foods you eat while nursing help teach your infant about the flavors of foods. This is especially crucial during the first four months of life.

Coconut Water

Coconut water is the clear liquid found inside coconuts.

It’s a natural, electrolyte-rich beverage that can help you stay hydrated while also giving you a balance of sodium, potassium, and magnesium.

Enjoy it on its own, add it to your green juice, or blend it into your smoothies.  

Other Tips for Increasing Breast Milk Supply

One of the best ways to increase your milk supply is to breastfeed frequently, especially in the first few weeks after birth.

Your body produces milk based on your baby’s demand. 

Other tips to produce more milk include:

• Check your baby’s latch to make sure it is latching well. 
• Empty your breasts at each feeding by pumping each breast after nursing.
• Offer both breasts every time to nurse. 
• Avoid feeding your baby formula in the early weeks.
• Relax before nursing, snuggle your baby skin-to-skin, and massage your breasts before feeding to encourage your let-down reflex.
• Take care of yourself by getting plenty of rest, eating a balanced diet, and staying hydrated. 

When to Consult a Lactation Specialist or Medical Provider

While breastfeeding is beneficial for your baby, it can have its set of challenges.

Having a lactation consultant as a professional guide can help ease anxiety if you are experiencing persistent issues. 

Reach out to a lactation specialist or your medical provider for the following circumstances:

• Your baby isn’t gaining weight appropriately.
• Your baby has signs of dehydration (dry mouth and tongue, no wet diaper for three hours or more, high fever, irritability, sunken eyes, very sleepy, crying without tears)
• Breastfeeding is overly painful.
• You’re having difficulty with the latch or feeding technique.

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Takeaway

Emphasizing hydration and certain beverages that contain galactagogues may help you keep your milk supply at peak production. 

Several herbal teas, smoothie ingredients, green juices, and other beverages may support healthy lactation. 

While staying hydrated is essential while nursing, it's also important to take care of yourself by getting adequate rest and eating a healthy diet. 

Nursing is a skill you and your baby can both learn and sometimes, having a lactation specialist or medical provider there to guide your technique is helpful. 

How a Dietitian Can Help

A dietitian can help support healthy lactation and postpartum recovery by providing personalized nutrition guidance and practical strategies for obtaining the necessary nutrients.

They can perform a nutritional assessment and take into consideration any pre-existing medical conditions.

With that information, your dietitian can provide nutrition education and counseling, meal planning and recipe ideas to help you incorporate nutrient-dense foods into your everyday diet. 

Find a dietitian who accepts insurance through Nourish.