Breastfeeding Hacks to Boost Your Milk Supply

Breastfeeding Hacks to Boost Your Milk Supply

breastfeeding May 21, 2024

As a breastfeeding mom, one of the most common concerns is maintaining an adequate milk supply to meet your baby's needs. While some women seem to produce milk effortlessly, others may struggle with low supply – and it can be incredibly frustrating and disheartening.


Hack #1: Identify the Root Cause

There are many root causes for low milk supply. Correctly identifying WHY you are experiencing low milk supply is crucial in treating it appropriately. For example, if your milk supply is dipping because you are missing pumping sessions, getting on a consistent schedule is key. 

Hack #2: Consistency is Key

Feed your baby on demand and pump whenever you are away from them. Power pumping is a technique that mimics cluster feeding, tricking your body into thinking it needs to produce more milk. This hour-long session can be done once a day to give your supply a kickstart, especially if your milk supply has dipped due to missed pumping or feeding sessions. 

Hack #3: Stay Hydrated

Drinking enough water is important as dehydration can decrease supply. Keep a water bottle nearby during feedings and snack sessions, and consider incorporating hydrating beverages like coconut water or an electrolyte drink into your routine.

Hack #4: Change Pump Parts

If you are pumping regularly, your pump parts need to be changed consistently. The more often you pump, the more frequently pump parts need to be changed. If they are not changed often enough, this can decrease output. 

Hack #5: Use Correct Flange Sizes

Most moms don't realize how important the correct flange size is. If you are using the wrong flange size, it can decrease milk output. The flange size can change after milk supply is established, so even if you got measured in the hospital, you'll want to re-measure when your baby is over a few months old to ensure you're using the correct size. 

Hack #6: Try Skin-to-Skin

Skin-to-skin contact with your baby can stimulate the release of prolactin, the hormone responsible for milk production. Spend some time each day cuddling your little one against your bare chest – this simple act can work wonders for boosting your supply.

Hack #7: Nutrition Matters

Eating a low calorie diet or restrictive diet can decrease milk supply. Eating enough calories, protein, fat and fiber is essential for breastfeeding moms to maintain milk supply. Breastfeeding also naturally depletes the body of essential nutrients, so increasing vitamins and minerals is crucial. 

Hack #8: Get Enough Rest

Fatigue and exhaustion can take a toll on your milk supply, so make sure you're prioritizing rest and self-care. Enlist the help of friends and family to ensure you can catch up on sleep, and don't be afraid to ask for support when you need it.

If you're still struggling with low supply despite trying these tips, don't hesitate to reach out to a lactation consultant or your healthcare provider for personalized guidance and support. They can help identify any underlying issues and provide tailored recommendations to boost your milk production.

If you want to overcome common breastfeeding issues & nourish your body best for breastfeeding, Breastfeeding Blueprint is for you. You can get this entire program free as a BONUS when you join us inside of  The Postpartum Shift.

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Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.




Find Your Healthiest Weight & FeelĀ Like Yourself Again Postpartum

without sacrificing your milk supply or favorite foods