Ways to increase milk supply

  • The main way to increase milk supply in the early days and weeks is to breastfeed or chestfeed early and frequently.​

  • Let baby feed as often and for as long as needed​.

  • Feed at least 8-12 times in 24 hours.

  • Offer both breasts at each feeding​.

  • Massage and compression can help baby empty breasts completely​ during feeding.

  • When baby is finished, you can use hand expression, or “hands-on pumping” (using hand expression while pumping) to maximize the amount of milk you express and make sure your breasts are empty. ​

  • If you are struggling with milk supply, reach out to a lactation professional.

​Keep yourself healthy​

Try to get as much rest as possible. Stay hydrated–try to drink at least eight glasses of water a day. Maintain a simple, well-balanced diet. Things like smoking and antihistamines may decrease supply. 


Breastfeeding or chestfeeding is hard work for your body. It’s estimated you burn an extra 500 calories a day just producing milk. Replenish those calories and nutrients with whole foods like:

Fruits: 2 cups (oranges, avocado, berries, banana)   

Vegetables: 2 1/2 to 3 cups (lettuce, kale, spinach, asparagus, carrots)

Whole grains: 6 to 8 ounces (oatmeal, barley, brown rice) 

Meat and Poultry: 5 1/2 to 6 1/2 ounces (lean beef, chicken, turkey, lamb, pork)

Dairy: 3 cups (low-fat or fat free yogurt, milk and cheese)

Seafood: 8 to 12 ounces per week (salmon, shellfish, shrimp)
Limit freshwater fish to 6 ounces weekly and avoid high, mercury seafood (shark, swordfish, mackerel) altogether.

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