This post may contain affiliate links. See my full disclosure for more info.
Some women have a naturally high breast milk production, congratulations, your awesome and your body likes you. On the other hand, there are plenty of women out there, like you if you’re reading this, who are not so lucky. That’s ok. It happens.
When I went back to work I had a hard time keeping up with pumping and therefore my breast milk production suffered greatly. I tried so many different products to help increase my production because I was determined to breastfeed my child to give her all the yummy yummy goodness I had to offer.
I quickly found that there is a lot of hype about products that say they can increase your breast milk production. Sadly, after I dished out a bit of money (and by ‘a bit’ I mean a lot) I found that they did not work. Instead, I found that there were relatively inexpensive food items that I could incorporate into my daily routine that, along with pumping, would boost my breast milk production.
3 Foods To Boost Your Breast Milk Production
Here are the foods that I discovered that actually worked to make my supply go through the roof.
- Oats. Just plain old oats. I would eat 2 cups for breakfast every morning to increase my supply. The iron supplied by the oats may help produce higher levels of breast milk in some women.
- Protein Powder. I added protein powder to EVERYTHING! A scoop to my oatmeal worked great! It also gave it some flavor too. The more protein the better!
- Brewer’s Yeast. Yuck, I know.. But it really truly works wonders! If you’re going to use brewers yeast to increase your breast milk production, which I definitely recommend, then number one rule is DON’T smell it. Now that I said that I’m sure you will, but trust me, don’t. It’s awful. I highly recommend taking a scoop of it and putting it in a bottle of orange juice. This really hides any funky taste there might be and makes it super easy to take. It was the only way I was able to take it.
I was pumping double within days by adding these 3 things to my daily diet. You will be amazed at how fast this will get you producing more breast milk!
How To Boost Breast Milk Production With Pumping
Pumping is a great way to help skyrocket your breast milk production.
The first thing you need to do is establish a schedule. This I will break into 2 categories. One for mothers who are breastfeeding and one for those who are strictly pumping.
If you are currently breastfeeding then you are probably on your own breastfeeding schedule already. To help increase your breast milk supply here is what you do:
1. After you breastfeed your baby pump each breast ‘dry’.
2. Wait 20 minutes and pump for 10 more minutes on each breast.
3. Repeat steps 1-2 after every feeding.
This helps to empty your breast and signals that there needs to be a greater supply to keep up with the demands of your baby.
It’s important to establish your schedule. In the beginning it’s important to pump at least every 2 hours to keep you supply going.
The key to boosting your breast milk supply is power pumping. You can do this if you’re a breastfeeding mother as well.
How To Power Pump
1. Pump each breast dry.
2. Pump 10 minutes longer after each breast has been emptied.
3. Wait 20 minutes.
4. Pump each breast for another 10 minutes.
5. Wait 15 minutes.
6. Pump each breast for another 10 minutes.
7. Wait until your next scheduled pumping session and then repeat steps 1-6.
8. Doing this 3 times in a day will increase your breast milk supply exponentially!
Maintaining A Good Milk Supply
It’s easy to forget to take care of yourself while you are caring for an adorable little human but it’s vital to keeping your breast milk production at peak performance.
This includes drinking a ton of water. I drank about 16 ounces after every pumping session. This is vital to keeping your production up.
Breastfeeding and pumping burns up to 400 calories in a day! Because of this, you want toast sure you are eating enough. Even after delivery you are still eating for two.
It’s good to eat foods with protein but make sure you are eating a balanced diet (protein, fats, carbs).
What To Do If Nothing Works
If nothing is working and you notice your supply is still dwindling, then consult your primary care physician. They may be able to guide you further or uncover the reason why you are not producing as much as needed.