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5 tips to increase milk supply

If you are like most moms you might have had some concerns about your breastmilk supply. I have put together 4 tips that can help you increase your milk supply today!

Breastmilk Supply Tip #1: Drink More Water!

If you are experiencing a dip in breastmilk chances could be that you are not drinking enough water. According to lactating mothers should be drinking an average of 13 cups or about 100 oz of water a day. That’s a lot of water!

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In order to increase your water intake, you can try a few things.

  1. Enjoy a large glass of water first thing in the morning.
  2. Sip water anytime Baby is breastfeeding/ you are pumping
  3. Drink a glass of water before every meal

Bonus tip: Try drinking Chia Water which will not only hydrate you but will also give you essential vitamins and minerals.

To make Chia Water simply mix 2 tablespoons of chia seeds with 8oz of water in a lidded jar, shake and let sit for 10-15 minutes. The texture will be similar to runny tapioca pudding. It’s not the most enjoyable flavor but it does wonders for your hydration level and has 40% of a woman’s recommended daily fiber. Talk about a win win!

Breastmilk Supply Tip #2 Eat More Oats and Fenugreek

    • Oats are well known to increase breastmilk and to bring in your supply right after Baby was born. To add oats to your diet simply eat a bowl of oatmeal each morning. You could also add an oat-based granola to your yogurt for a healthy protein filled snack. Another option is to whip up a batch of lactation cookies. 
    • Fenugreek is well known in India and the Middle East for its benefits in increasing milk supply. You can take Fenugreek Supplements or Drink Mother’s Milk Tea. 

Breastmilk Supply Tip #3 Limit Alcohol

While it is generally considered safe to have the occasional alcoholic beverage as long as you wait an adequate amount of time before breastfeeding drinking alcohol can cause a dip in supply.

According to the La Leche League after a mother consumes alcohol a baby will nurse more often but will take in less milk in each feeding session. When this happens on a regular basis it can compromise your milk supply.

If you are having problems with your supply it is best to eliminate alcohol from your diet or to decrease consumption as much as possible. Have that occasional glass of wine but do your best to avoid drinking every night.

Breastmilk Supply Tip #4 Pump Before or After Baby Nurses

You may have heard breastfeeding referred to as a supply and demand relationship. Baby’s demand drives milk production. The more a baby nurses the more milk your body will make. By adding a few minutes of stimulation from a breast pump you are signaling to your body the need for more breastmilk. It will take a few days but your body should quickly get the message to start producing more milk.

A word of caution, be sure to only pump for a few minutes in addition to baby’s nursing session. Pumping too long can create an oversupply issue. Ideally, you don’t want to have an under OR oversupply issue when it comes to breastfeeding.