Nourishing Your Baby: How to Support and Increase Breast Milk Supply Naturally

One of the most common concerns I hear from new mothers in my practice is worry about their breast milk supply. Questions like, “Is my baby getting enough milk?” or “How can I make more milk?” are incredibly frequent and completely understandable. In those early weeks and months, when you’re navigating the beautiful chaos of life with a newborn, feeling confident about feeding your baby is so important.

My name is Dr. Vrushali Pillai, and as a Senior Consultant in Obstetrics & Gynaecology at Borneo Hospital, Thane – part of the Borneo group supporting families across Thane, Nashik, Chhatrapati Sambhaji Nagar, and Raipur – I believe in empowering mothers with accurate information and support throughout their postpartum journey. Whilst we celebrate breastfeeding’s benefits, we also recognise that challenges, including concerns about milk supply, can arise.

This article aims to address those concerns, explain the fundamentals of how milk production works, offer practical, evidence-based tips on how you might naturally support or Increase Breast Milk supply, debunk some common myths, and guide you on when it’s important to seek professional help. Please remember, most mothers do produce enough milk for their babies. These tips focus on optimising the natural process, but personalised guidance from a lactation consultant or your doctor is invaluable if concerns persist.

Understanding Milk Supply: How Your Body Makes Milk (The Basics)

Your body is truly amazing! Milk production works primarily on a beautiful biological principle: Supply and Demand.

• The Rule: Simply put, the more milk that is effectively removed from your breasts (either by your baby feeding efficiently or by expressing/pumping), the more milk your body gets the signal to produce. Frequent and thorough emptying of the breasts is the most powerful message to send your body to make more milk.
• The Hormones: Two key hormones orchestrate this:
  • Prolactin: This hormone tells your breasts to make milk. Its levels rise each time milk is removed.
  • Oxytocin: This hormone causes the ‘let-down’ reflex – the release of milk from the milk ducts so the baby can drink it. It’s triggered by baby suckling, but also by seeing, hearing, or even thinking about your baby (sometimes causing leaking!). Feeling relaxed and connected helps oxytocin flow.
• Knowing Baby is Getting Enough (Reliable Signs): Before worrying about low supply, look for these reliable indicators that your baby is getting enough milk:
  • Adequate Weight Gain: Consistent weight gain along their growth curve, as monitored by your paediatrician at Borneo Hospital, is the best sign.
  • Sufficient Nappy Output: After the first few days, expect at least 6+ heavy wet nappies and several (usually 3+) soft, yellowish stools (for exclusively breastfed babies) every 24 hours.
  • Baby’s Demeanour: Baby seems generally content and satisfied after most feeds, is alert and active during wakeful periods, and meets developmental milestones.
• Unreliable Signs (Common Worries that DON’T Necessarily Mean Low Supply):
  • Frequent Feeding: Newborns need to feed often (8-12+ times/24h). This is normal and helps build supply!
  • Breasts Feeling Softer: After the initial engorgement phase (first few weeks), it’s normal for breasts to feel softer as your supply regulates to match baby’s needs. It doesn’t mean milk is gone.
  • Baby Fusses Sometimes: Babies fuss for many reasons (tiredness, wind, comfort needs), not just hunger.
  • Baby Takes a Bottle After Feeding: Doesn’t necessarily mean they were still hungry; sucking is comforting.
  • Pumping Small Amounts: The amount you can pump is NOT an accurate indicator of your total milk supply. Babies are usually far more efficient at removing milk than pumps are.

Core Strategies to Naturally Support & Potentially Increase Breast Milk Supply

If you want to support or boost your supply naturally, focus on these evidence-based strategies:

1. Ensure Effective Milk Removal (The #1 Priority!)

• A Good Latch is Everything: This ensures your baby can draw milk efficiently, stimulating your breasts properly. Check for a deep latch: baby’s mouth wide open, lots of breast tissue drawn in (not just the nipple), chin pressed into breast, lips flanged outwards. Feeding should feel like tugging, not sharp pain after the initial few seconds. If latch is painful or shallow, seek help immediately from a lactation consultant at Borneo Hospital.
• Optimal Positioning: Good positioning helps baby latch well. Keep baby’s body close to yours, tummy-to-tummy, head and body aligned. Use pillows for support so you are comfortable.
• Breast Compression: If baby starts to doze off or sucking slows down mid-feed, gently squeeze or compress your breast (like making a ‘C’ shape further back from the areola) to encourage milk flow and keep them actively drinking for longer, ensuring better emptying.

2. Feed Frequently & On Demand (Follow Baby’s Lead)

• Watch for Hunger Cues: Feed your baby whenever they show early signs of hunger (rooting, sucking on fists, lip smacking). Don’t wait for them to cry, as this is a late sign and can make latching harder.
• Minimum Frequency: Aim for at least 8-12 feeds within a 24-hour period for newborns, including waking baby gently for feeds if necessary in the early weeks (as advised by your paediatrician). There is no need for rigid scheduling; let baby set the pace.
• Offer Both Breasts: Let baby finish the first breast thoroughly (wait until they come off on their own or sucking becomes very infrequent). Then offer the second breast. Start the next feed on the breast offered second last time.
• Night Feeds Are Important: Prolactin levels tend to be higher during the night, so feeding during the night is crucial for maintaining a good supply, especially early on.

3. Prioritise Skin-to-Skin Contact:

• Holding your baby bare chest against your bare chest as much as possible, especially in the early weeks, works wonders. It stimulates oxytocin and prolactin, calms baby, encourages feeding cues, and helps regulate their temperature and breathing.

4. Nourish Yourself: Adequate Nutrition & Hydration

• Stay Well-Hydrated: Drink plenty of fluids throughout the day – keep water within reach, especially while feeding. Listen to your thirst; aim for pale yellow urine. Severe dehydration can affect supply.
• Eat Enough & Eat Well: Breastfeeding uses extra energy (around 300-500 calories/day). Focus on eating regular, balanced, nutrient-dense meals and snacks to keep your energy levels up. Include good sources of protein, complex carbohydrates, healthy fats, fruits, and vegetables. Severe maternal malnutrition can impact supply, but a generally healthy diet is usually sufficient. (See our Postpartum Nutrition article for tips).

5. Rest & Stress Management (Easier Said Than Done!)

• Impact of Fatigue/Stress: While normal tiredness doesn’t usually reduce supply, chronic exhaustion and very high stress levels can sometimes interfere with the oxytocin reflex (let-down) making it harder for milk to flow.
• Strategies: Accept all offers of practical help! Prioritise rest whenever possible (sleep when baby sleeps!). Practice simple relaxation techniques like deep breathing or mindfulness for a few minutes daily. Delegate household chores.

6. Consider Hand Expression or Pumping (Strategically, If Needed)

• Potential Use: Sometimes, if recommended by a lactation consultant or doctor for specific reasons (e.g., temporary separation from baby, helping boost supply after resolving latch issues, relieving severe engorgement), adding short expressing sessions after some breastfeeds for a limited time might help increase stimulation.
• Technique: Ensure correct pump flange fit and effective technique if pumping. Hand expressing can also be very effective and gentler for some.
• Important Caveat: Remember, pump output doesn’t equal total supply. Focus on baby’s cues and health indicators. Unnecessary pumping can sometimes cause oversupply issues. Discuss this strategy with a professional first.

What About Galactagogues? (Foods, Herbs & Medications)

Many cultures have traditional foods or herbs believed to increase breast milk.

• Definition: Galactagogues are substances thought to boost milk production.
• Traditional Foods in India: Common examples include fenugreek seeds (methi dana), fennel seeds (saunf), garlic (lehsun), oats, edible gum preparations (gondh ladoos), certain dals, and green leafy vegetables.
• Scientific Evidence: It’s important to know that strong, high-quality scientific evidence supporting the effectiveness of most food or herbal galactagogues is limited. While many are nutritious and generally safe as part of a balanced diet (like oats, dals, garlic), they are unlikely to significantly increase supply if the underlying issue is infrequent or ineffective milk removal. Fenugreek (methi) is commonly used, but should be used with caution (can affect blood sugar, thyroid, baby might get gassy) and ideally discussed with a healthcare provider.
• Prescription Medications: In specific situations of diagnosed low milk supply, doctors may prescribe medications (like Domperidone, though its use for lactation requires careful discussion of benefits vs risks in India). These are used only under strict medical supervision when other methods haven’t worked and a medical need exists.
• The Bottom Line: The most reliable way to increase breast milk supply is through effective and frequent milk removal. Focus on the core strategies first. Always discuss any herbs or medications with your doctor or lactation consultant at Borneo Hospital before trying them.

Common Myths About Milk Supply Debunked

• Myth: Small breasts = small milk supply.
• Fact: Breast size is determined by fatty tissue, not milk-making glandular tissue. Size has no bearing on supply potential.
• Myth: You must drink lots of cow’s milk to make milk.
• Fact: You need fluids, but water is best. Calcium comes from many sources.
• Myth: Baby crying after feeding means you don’t have enough milk.
• Fact: Babies cry for countless reasons! Wind, tiredness, needing comfort are just as likely.
• Myth: If your breasts stop leaking or feeling full, your supply has dropped.
• Fact: This usually means your supply has regulated beautifully to match your baby’s exact needs – it’s a good sign!
• Myth: Giving just one bottle of formula will ruin your supply.
• Fact: While unnecessary supplementing can impact supply over time, an occasional, necessary bottle is unlikely to cause major issues if overall breastfeeding frequency and effectiveness are maintained. Discuss with a professional.

When to Seek Professional Help

While many supply concerns resolve with adjustments to feeding management, seek professional help promptly if:

• Baby has Poor Weight Gain: This is the most reliable indicator baby isn’t getting enough milk. Your paediatrician at Borneo Hospital monitors this closely.
• Insufficient Nappies: Consistently fewer than 5-6 heavy wet nappies per 24 hours (after the first week).
• Baby is Lethargic: Unusually sleepy, difficult to wake for feeds.
• Signs of Dehydration: Sunken soft spot, dry mouth, infrequent urination.
• Persistent Concerns: If you have tried the core strategies diligently and remain genuinely worried about your supply.
• Painful Feeding: As this often indicates an ineffective latch, hindering milk removal.

Who to Contact:

• Lactation Consultant (IBCLC): For expert assessment of latch, positioning, milk transfer, and a personalised feeding plan. Borneo Hospital offers lactation support services.
• Your Paediatrician: To assess baby’s weight gain, overall health, and rule out any infant-related issues affecting feeding.
• Your Obstetrician/Gynaecologist : To rule out any underlying maternal health factors (though less common) like retained placental fragments, thyroid issues, or medication side effects that could potentially impact milk supply.

Worries about milk supply are incredibly common amongst new breastfeeding mothers, but often, these fears are unfounded. Understanding that milk production works primarily on supply and demand is empowering. Focusing on the core principles – ensuring an effective latch and positioning, feeding your baby frequently on demand (including at night), maximising skin-to-skin contact, and taking care of your own basic needs for rest, nutrition, and hydration – are the most reliable ways to support and potentially increase breast milk supply naturally.

If you have persistent concerns, please look at reliable indicators like your baby’s weight gain and nappy output, and don’t hesitate to seek timely professional help. The lactation consultants, paediatricians, and obstetricians at Borneo Hospital are here to provide evidence-based guidance and support you in achieving your breastfeeding goals.