At Breastfriend, we know that breastfeeding and pumping come with their own unique challenges—one of the biggest being milk supply. Whether you’re exclusively pumping or nursing with the occasional bottle, you might wonder how to naturally boost your milk production. The good news? There are plenty of ways to support and increase your supply without unnecessary stress.
Understanding Milk Supply
Milk production follows a simple rule: supply and demand. The more milk that’s removed from your breasts (either by baby or pump), the more your body will produce. But sometimes, even with frequent pumping, mamas may notice a dip in their output. Let’s look at the best ways to naturally support a healthy milk supply.
1. Pump or Nurse More Frequently
Your body produces milk in response to demand, so if you need more milk, try increasing the frequency of your pumping or nursing sessions. Aim to:
Pump every 2-3 hours during the day.
Include a power-pumping session (pumping for 20 minutes, resting for 10, pumping again for 10, resting, then pumping once more for 10).
Ensure your baby has a proper latch if nursing.
2. Stay Hydrated
Breast milk is nearly 90% water, so staying hydrated is key to maintaining and increasing supply. Try to drink:
At least 3 liters of water per day.
Herbal teas like fenugreek or fennel tea, which are known to support lactation.
Coconut water or electrolyte drinks if you’re feeling dehydrated.
3. Eat a Balanced, Nutrient-Rich Diet
Fueling your body properly supports milk production. Include:
Healthy fats (avocados, nuts, seeds, olive oil)
Protein-rich foods (chicken, eggs, lentils, tofu)
Oats & whole grains (oatmeal, brown rice, quinoa)
Lactation-supporting herbs (like brewer’s yeast and flaxseeds in lactation cookies!)
4. Prioritize Rest and Reduce Stress
Easier said than done, we know! But stress and exhaustion can impact milk supply. Try to:
Get as much rest as possible (nap when baby naps!)
Practice mindfulness or deep breathing exercises
Delegate household tasks when you can
5. Maximize Skin-to-Skin Contact
Holding your baby skin-to-skin stimulates oxytocin, the hormone responsible for milk ejection. If you’re exclusively pumping, cuddling your baby while pumping (or looking at photos/videos of them) can help encourage let-down.
6. Check Your Pump Settings
Using the right pump settings can make a big difference. Ensure:
Your flange size is correct (too small or too big can impact milk removal)
You’re using the right suction level—too high can be counterproductive
You’re replacing pump parts regularly (worn-out valves can reduce suction!)
7. Try Galactagogues (Milk-Boosting Foods & Supplements)
Some foods and herbs are believed to support lactation, including:
Oatmeal
Fenugreek (capsules or tea)
Brewer’s yeast
Fennel seeds
Moringa
Always check with your healthcare provider before trying supplements.
8. Milk Volume Varies by Time of Day
Did you know that the amount of milk you pump can fluctuate depending on the time of day? Studies show that many mothers produce more milk in the morning due to higher prolactin levels, a hormone that supports milk production. As the day progresses, milk volume may naturally decrease, but the fat content often increases, making evening milk richer and more satisfying for babies.
To optimize your pumping sessions:
Try to schedule your longest or most productive pumping session in the morning.
Don’t be discouraged by lower volumes in the evening—your milk may be more calorie-dense.
Track your pumping patterns to understand your body’s natural rhythms and adjust accordingly.
9. Ensure Complete Milk Removal
Sometimes, leftover milk signals your body to slow production. To fully empty your breasts:
Massage or compress your breasts while pumping
Hand-express for a few minutes after pumping
Use warmth before or during pumping to encourage flow
When to Seek Help
If you’re struggling despite trying these methods, don’t hesitate to seek support! A lactation consultant can assess your situation and provide personalized guidance.
The Bottom Line
Your body is amazing, and with the right care, you can naturally support your milk supply. At Breastfriend, we’re here to empower you every step of the way—because feeding your baby should feel as effortless and stress-free as possible.
Need a pump that works with you, not against you? Check out Breastfriend’s range of stylish, innovative, and ultra-efficient breast pumps designed to make your journey smoother.
Sources
Kent, J. C., Mitoulas, L. R., Cox, D. B., Owens, R. A., Hartmann, P. E. (2006). "Breast volume and milk production during extended lactation in women." Experimental Physiology, 91(5), 861–870. doi:10.1113/expphysiol.2006.033514
Neville, M. C., Morton, J., & Umemura, S. (2001). "Lactogenesis: The transition from pregnancy to lactation." Pediatric Clinics of North America, 48(1), 35–52. doi:10.1016/s0031-3955(05)70285-8
Lawrence, R. A., & Lawrence, R. M. (2010). Breastfeeding: A guide for the medical profession. Elsevier Health Sciences.
Cregan, M. D., & Hartmann, P. E. (1999). "Computerized breast measurement from conception to weaning: Clinical implications." Journal of Human Lactation, 15(2), 89-96. doi:10.1177/089033449901500204
Hale, T. W., & Hartmann, P. E. (2007). Textbook of Human Lactation. Amarillo, TX: Hale Publishing.
