For those who choose to breast feed, a low or fluctuating supply can be stressful for mothers worried about their growing baby. Below are some simple tips to try if you find yourself stuck.  

1)     Nutrition and energy intake

Breastfeeding mothers’ energy requirements increase by 30% (around 1200kJ) meaning snacking and 3 big and nourishing meals are vital. Breastmilk provides a complete food source rich in carbohydrates, fats and protein to fuel our growing little ones. This means mothers’ bodies require plenty of each macronutrient to form enough milk and nourish themselves during such a demanding time. On top of fruit and vegetables, focus on wholegrains, healthy fats like avocado, nuts, seeds, fish and coconut plus a source of protein in every meal.

2)     Oats

Foods or herbs that increase milk supply mainly by increasing prolactin levels are called galactagogues. Oats in particular are anecdotally shown to increase supply. This is thought to be due to the high soluble fibre and iron content, both key components in the formation of breast milk. Rolled or steel cut oats in porridge are an amazing breakfast or add a handful of oats to your smoothie.

3)     Fennel and fenugreek tea

Both of these herbs act as galactagogues and have been used as tea for new mothers in Ayurvedic medicine practice throughout India. You can make your own by steeping fennel seeds in boiling water for 3-5 mins then straining. Nursing tea blends can be found in your local health food store and one of my favourites in particular is by Mayde Tea.

4)     Hydration

While the demands of breastfeeding can make it challenging to stay hydrated, it could be why your supply is lacking. Keeping a water bottle in the baby bag, car or side table next to your feeding chair is essential to replenish yourself and maximise supply. If you are sick of water, try herbal tea or add electrolyte tablets or magnesium powder to your bottle.

5)     Feeding on demand

If their are no underlying reasons for a low supply, breastmilk production generally respond’s to regular feeding so offer a feed at least every 2-3 hours for a couple of days. Even if it’s just a quick top up, every bit counts and will likely result in a positive oxytocin reflex - also known as the letdown reflex - to get the milk flowing. Feeding until one breast is empty then swapping sides can help provide a positive feedback loop to produce more milk as each breast has an independent supply.