Let’s talk milk supply.
Because if you’re anything like I was after my first baby, you’re probably Googling, “how to increase milk supply fast,” in the middle of the night or watching youtube videos trying to figure it out, or worried there won’t be enough milk for your baby. I get it. I’ve been there.
After my first baby, I took a new job postpartum and had to go out of town for a week—not ideal when you’re trying to breastfeed. I remember the anxiety creeping in, wondering if my baby would have enough milk while I was away. So, I went into full-on milk-making mode. I did everything to increase my supply, and it worked. I was leaking half the time and storing away tons of milk. Here’s what actually helped me—and what I’m doing differently this second time around.
Step 1: Eat More (Yes, Really)
One of the biggest mistakes I made at first was underestimating how many calories I needed. I thought I could breastfeed and lose the baby weight fast. But when I wasn’t eating enough, my supply struggled—and ironically, so did my weight loss.
Now, I don’t stress about calories. I focus on whole, nutrient-dense meals that are high in protein and healthy fats. I aim for:
Protein with every meal (chicken, eggs, Greek yogurt, ground beef, lentils)
Healthy fats (avocado, olive oil, nuts,)
Slow carbs and fiber (oats, sweet potatoes, brown rice)
It’s not about dieting—your body needs fuel to make milk. And if you’re under-eating, your body will hold onto weight and slow milk production.
Step 2: My Go-To Milk-Boosting Foods
Here are the foods I swear by to support a healthy milk supply:
Oats – I add them to everything. Lactation cookies, breakfast, even smoothies.
Flaxseed – I mix ground flaxseed into baked goods, oatmeal, or yogurt.
Brewer’s yeast – The flavor is strong, but it works. I hide it in cookies.
Fenugreek tea – Some moms swear by it. I drink it occasionally but not daily.
Almonds – Easy snack, great for milk and energy.
Fennel – I sneak this into soups or use a fennel tea.
If you’re looking for something delicious to add to your day, my favorite treat right now is white chocolate chip lactation cookies. I eat them every single day. I’d never normally eat cookies daily, but postpartum is survival mode. And these aren’t just cookies—they’re packed with oats, flaxseed, and brewer’s yeast, all galactagogues (a fancy word for milk-making foods).
Step 3: Strategic Pumping
Back then, I pumped a lot. After every feeding, I’d pump just a bit extra—maybe 5–10 minutes. It was exhausting, but I was determined to build a freezer stash before my trip. That extra pumping session signals to your body: “Hey, we need more milk.”
Just one additional pump session a day—especially in the morning—can really boost your supply over time.
This time around, I’m not pumping much unless my baby misses a feeding or needs a bottle. I’m being more intentional. Because here’s the thing: pumping too much can lead to oversupply, which might sound like a good problem—but it comes with clogged ducts, leaking, and discomfort.
Use your judgment. If you’re going back to work or know you’ll be away, start gradually storing milk with one pump a day. If you’re staying home and feeding on demand, don’t stress about pumping unless you want to.
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Step 4: Feed Frequently and Watch Baby
It’s not just about the pump. Your baby’s saliva actually helps trigger milk production through hormones. That skin-to-skin, real-time breastfeeding matters more than I realized.
So I made sure to nurse often. Even if it felt like all I was doing was sitting on the couch with a baby attached to me, that frequent feeding helped build my supply. Watch for hunger cues and feed before baby is crying.
Some moms can rely on the pump. I needed that latch-to-breast connection to keep things flowing. Every body is different.
Step 5: Hydration + Rest (as much as humanly possible)
You know this, but let me remind you: Drink water. Like, way more than you think you need. I keep a giant tumbler with me at all times. I add electrolytes a few times a week (even a pinch of sea salt and lemon helps).
And rest… well, we’re moms. It’s not easy. But if you can sneak in even one solid nap a day, it makes a difference. Your body can’t make milk if it’s running on fumes.
The Tools I Use
With my first, I used a handheld manual pump. It got the job done. But this time I’m loving my hands free pump—it’s faster, quieter, and lets me move around. I can make dinner, walk around, even hold my baby while using it. Use what works for you. It doesn’t have to be fancy to be effective.
My Real-Life Milk Supply Wins
By doing all of this—eating enough, adding the right foods, pumping smart, staying hydrated, and feeding often—I went from worrying about having enough milk… to leaking constantly. I had so much milk stored before my work trip, and the stress started to melt away.
This time around, I’m even more confident. I’m not obsessing. I’m not glued to the pump. I’ve learned to trust my body and support it with the right habits.
Quick Tips to Increase Milk Supply Naturally:
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Add one pump session daily (early morning is best)
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Eat lactation cookies with oats, flaxseed, and brewer’s yeast
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Nurse more frequently, even for comfort
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Drink plenty of water with electrolytes
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Eat enough—don’t diet too soon
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Snack on almonds and trail mix
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Try herbal teas with fenugreek or fennel
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Stay skin-to-skin with baby as much as you can
Final Thoughts
If you’re struggling with milk supply, you’re not alone. It’s emotional. It’s exhausting. And it’s okay to feel overwhelmed.
But the good news? Your body is capable. With the right nourishment, support, and a little patience, you can increase your milk supply naturally—and feel more confident feeding your baby.
So make the cookies. Drink the water. Add that one pump. And give yourself grace.
You’ve got this, mama.
Breastfeeding is just one part of postpartum—here’s how I managed the entire fourth trimester in my postpartum survival post.
Want my favorite lactation cookie recipe? I’ll be sharing it in an upcoming blog post—be sure you’re on my email list so you don’t miss it!
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