5 Ways to Nutritionally Increase Breast Milk Production
Breastfeeding is hard work! Taking care of your body when you don’t have the time (or energy) while producing breast milk can be a challenge for lactating mothers.It’s important that you keep your body nourished to keep your milk supply flowing, but let’s face it… nutrition for your body may be the furthest thing from your mind right now. Keep reading to learn 5 ways to nutritionally increase your breast milk production that can easily be added t o your daily/weekly routines.
I am a registered dietitian nutritionist and post partum coach. If you are interested in taking your post partum health to the next level, reach out to through my services page and let’s connect!
Eat a Well-Balanced Diet
There is no research that proves that one food is a “superfood” for increasing breast milk production; however, the best “diet” for lactating mothers includes a balance between fruits, vegetables, whole grains, proteins, and healthy fats. These food groups are packed with nutrients like vitamins, minerals, amino acids, fiber, and more! Your body is working really hard to produce milk so it is important to nourish your body with foods that will give you energy which can help you maintain your breast milk production.
Add an Extra 300-500 Calories a Day
Your body needs extra calories for breast milk production. Your body actually burns calories producing milk. It is recommended to eat about 300-500 calories more a day than what you needed pre-pregnancy to maintain your ideal body weight. If you are confused about exactly how many calories you should be eating a day, schedule an appointment with me! I can help you figure out your specific nutritional needs to keep your body nourished for your breast milk production.
Drink Lots of Water
If you don’t drink enough water to keep your body hydrated, then you won’t produce as much milk. It is recommended to drink about 16 cups of water a day when breastfeeding. Water can come from different foods and beverages, as well as drinking water to help keep you hydrated. It is easy to become distracted or forget to drink water when caring for your baby. A tip I like to recommend to lactating mothers is to drink a glass (or bottle) of water every time you pump or breastfeed your baby. You can also set reminders on your phone for when its time to hydrate!
Limit Your Alcohol Consumption
You may have heard that drinking beer increases milk supply… but that is NOT true! Alcohol can actually lower milk production and lead to dehydration. It can also be difficult to keep up with your regular feeding schedule for the baby if you don’t plan ahead. If you choose to consume alcohol, it is recommended to consume a single serving and then wait four hours or longer before breastfeeding. This is because it takes your body a few hours to fully clear the alcohol.
If you do choose to consume alcohol when lactating, follow these tips below:
Drink a glass (or bottle) of water after consuming the alcohol
Time your drink for when your baby won’t need to be feed for another few hours - like during their longer sleeping periods
Opt for bottle feeding using your pre-pumped breast milk to keep up with your regular feeding schedule
Find Recipes You Enjoy Eating
It can be hard finding the time and energy to prepare nourishing meals and snacks on top of all of the other responsibilities you have now. Finding recipes that you enjoy eating and that are quick to prepare can help you keep your body fueled to maintain your breast milk production. One of my favorite recipes is the No-Bake Lactation Bites from BakerMama. They only take 10 minutes to prepare and are great for a nutrient-dense snack! If you don’t have time to search on Google for lactating recipes, work with me as a registered dietitian to help you find recipes that you will love and will be easy and quick to prepare.
The Takeaway
Keeping your body properly nourished is not only going to help your baby, but can also help you stay healthy and full of energy to take on the hard work of breastfeeding and being a mother!What an exciting time in your life to be able to nourish your baby and know that you are meeting the baby’s nutritional needs by making sure you are eating a well-balanced diet and keeping your body hydrated. My post partum course, Bounce Back Baby, will be launching before we know it! If you are interested in signing up for my waitlist for the course, you can do it via this link!