Can foods increase breastmilk supply? (With guest IBCLC)

Like many new breastfeeding parents, when I had my first child, I was constantly thinking about how I could increase my milk supply. Well-meaning friends recommended lactation cookies, sports drinks, and special teas. A quick Google search found dozens of products that promised to increase my supply. But what does the research say? I dive into the research and invite an International Board Certified Lactation Consultant (IBCLC) to weigh in as well!

How do I know if I’m making enough milk?

               If your baby is regularly wetting and soiling diapers and they’re growing well, they’re likely getting enough milk. Even if you aren’t leaking milk, or your breasts don’t feel as full as they did in early postpartum, it’s likely that baby is getting what they need! And if you are in early postpartum, remember that babies don’t need large volumes in the first few days, and that it can take time for your full milk supply to develop.

               Sometimes moms do struggle with low or marginal supply, though. When my first child was born, he struggled to nurse, and it took a few weeks to develop a ‘full supply’ (which is generally ~25-30 oz per day), so I worked with Amy Hnetinka, a local IBCLC, to make sure I was on track.

Amy’s Take: It’s common for moms to worry about their milk production. I tell moms not to expect to feel any changes in their breasts until the baby is 3-4 days old. By the time the baby is 4-5 days old your breasts should feel fuller and heavier. If your baby is gaining weight well with exclusive breastfeeding, then your milk supply is adequate. If your baby is not gaining weight well or is struggling to breastfeed then your supply may be lower. It's helpful to meet with an IBCLC who can assess your baby’s latch, do a before-and-after feeding weight to determine how much your baby is drinking and identify any risk factors that may compromise your milk production. 

Can certain foods or supplements increase my milk supply?

               Different cultures have different ideas about which foods or supplements can increase breast milk supply. However, research is very limited as to the effectiveness of most of these potential ‘galactagogues.’ One high-quality review of the evidence found that there wasn’t enough research to support or refute the use of most galactagogues.

Here are a few foods that are commonly recommended to increase supply:

·   Alcohol – Old wives tales used to claim that beer or other alcoholic beverages could increase milk supply, but evidence shows this is not the case. In fact, babies generally drink less milk after mom has consumed alcohol. Since alcohol enters breastmilk, the AAP and La Leche League recommend limiting alcohol while breastfeeding and waiting 2 hours to breastfeed after every standard drink.

·   Hydration beverages (like Body Armor)– A high-quality review found no evidence that drinking extra fluid improves breast milk supply, although they note there are few studies on the topic. And to my knowledge, there’s no studies on how sports beverages impact supply. However, when breastfeeding, your need for water is higher than usual, so make sure to drink enough so that your urine is pale yellow – just don’t expect it to increase your supply!

·  Lactation cookies –  Unfortunately, a randomized trial found no evidence that lactation cookies increase breast milk supply. Parents were randomized to eat cookies with oatmeal, brewer’s yeast, flax seeds, and fenugreek OR regular cookies of a similar size and calorie content. After 1 month, there was no difference in breastmilk supply.

Overall, the foods you eat aren’t likely to have a big impact on your breastmilk.  That being said, if drinking Body Armor or eating oatmeal cookies makes you feel more confident and comfortable, eating these foods in moderation can fit into a general healthy diet.

               Amy’s Take – Unfortunately there are not any specific foods or supplements that work to increase milk production. Many supplements on the market are expensive as well as ineffective. It makes more sense to invest in a good pump and meet with an IBCLC. I always recommend having a discussion with an IBCLC or your baby’s pediatrician if you are taking any supplements or medications to determine their safety. There is also an excellent and trusted resource for both families and professionals called The Infant Risk Center. The Infant Risk Center provides free, expert guidance on medication safety while pregnant and supplying breastmilk.

So, what can I do to increase my milk supply?

               In terms of nutrition, eating a generally healthy diet with adequate calories and plenty of fruits, vegetables, whole grains, and proteins will help provide you and your baby the nutrients you need. If you have specific dietary concerns, like veganism, allergies, or other dietary restrictions, talk to a dietitian (like me!) to make sure you’re getting all the nutrients you need. In the meantime, working with an IBCLC can help you learn more effective ways to optimize your supply.

               Amy’s Take – The main thing that has been shown to increase and maintain a mother’s milk production is the frequent removal of milk from the breast. So, that means the baby or a pump needs to get the milk out of the breast at least 8 times in a 24-hour period. If your baby is not breastfeeding well or is being given extra breastmilk or formula after breastfeeding, then pumping is necessary.  If the baby isn’t doing his/her job of removing the milk well, then an effective double electric breast pump is necessary. 

Learn more about Amy and her practice here.