How To Increase Your Milk Supply

Sep 24, 2021by Aliza Carr

Although breastfeeding is natural, it is a learnt skill for both mum and bub. Your breastfeeding journey may have challenges that require some help and support to get through. Throughout your journey, your milk supply may have some dips, many factors can impact supply such as being separated from bub, stress, illness and more.

Here are some tips that can be implemented to help you support and increase your milk supply, written by midwife Aliza Carr.


Tip 1 - Getting Some Rest

Although this is incredibly tricky with a new bub, it truly is so critical for milk production, healing your body and ensuring your mental health is okay. Ask for help when you need to, and try to nap when baby naps.

Here at F&F we have some beautiful products that will help you get a restful night's sleep. Things like Nursing Pads and Balms, Breastfeeding Teas as well as Sleep Lotion, Sleep Balm and Sleep Essential Oil are all great products to help relax you, soothe your mind and unwind. 

memobottle™ A6 Bottle memobottle™ A6 Bottle

Tip 2 - Hydration!

Breastmilk is made up of around 80% water, so it makes sense that to produce breastmilk, you must be hydrated.

You should aim to drink around three litres of water a day, which is equivalent to about twelve cups.

This sounds tricky especially if you're not a huge water drinker, so another way to optimise hydration is drinking electrolyte filled drinks such as coconut water. You could also add some fresh lemon, cucumber, mint, orange or berries to give it some flavour. Whatever helps you increase your water intake!

We think having a Reusable Drink Bottle comes in super handy here. The bigger size you get, the less times you have to refill and the easier it is to keep track of how much water you have consumed. 

Franjos Kitchen Lactation Biscuits - Choc ChipFranjos Kitchen Lactation Biscuits - Choc Chip

Tip 3 - Pumping/ Feeding More Frequently

Breastmilk supply works through supply and demand. The more milk that is extracted, the more our body makes. If your baby is feeding every three to four hours already, think about pumping after some feeds to increase your supply.

For the soon to be mother's - the purpose of pumping, allows you to build your milk supply before your baby even needs more milk. This allows you to store extra, for later down the track.

Franjos Kitchen Lactation Muesli - Date, Walnut & MapleFranjos Kitchen Lactation Muesli - Date, Walnut & Maple

Tip 4: Eating Healthy

Eating healthy, nourishing foods for your body is essential for recovery from birth and to help maintain your milk supply. Optimising your bodies nutritional intake is so important at this time of your life.

Eating healthy is said to speed your recovery and help heal your body. A diet full of complex carbs, protein, fiber and healthy fats are all key here.

Reduce Stress & WorryReduce Stress & Worry

Tip 5: Reducing Worry And Stress

This is probably the most difficult one, as for various reasons, new mamas can feel all kinds of stress and pressure. If you can take 15 minutes a day for yourself, do a quick meditation or breathing exercise to calm your body and mind.

We have some beautiful essential oil blends that help you stress less. Neal's Yard Remedies Essential Oil Blend, De-Stress, Absolute Essential Certified Organic Stress Less and Black Chicken Remedies De-Stress Essential Oil are designed to calm and quieten the mind during moments of tension and help relax the mind and de-stress. 

Don't be afraid to ask for extra help, so you can catch up on your needs too. 

Skin To SkinSkin To Skin

Tip 6: Skin to Skin With Your Baby

This means, babies naked body (they can have a nappy on), on your naked chest. Having your baby physically close to you helps your body to create all of those beautiful milk-making hormones and promotes.

Whilst we're on the topic of nappies, we think you will love our gorgeous range of Reusable Cloth Nappies. Not only do they help reduce the billions of single use nappies we throw away every year, they save you money too. Each nappy is adjustable so they can be used on babies from 3.5-16kg. What this means is, our nappies will take you through your baby's entire nappy journey. 

Franjos KitchenFranjos Kitchen

Tip 7: Eating Galactogogues Foods That Can Support And Boost Your Milk Supply

Franjos Kitchen biscuits, muesli and crackers are loaded with wholesome, nourishing ingredients and are designed by a naturopath, nutritionist and mum. These plant-based goodies are so yummy and the perfect breastfeeding snack for any mama!

The lactation biscuits come in several different flavours — Choc Chip, Ginger & Apricot, Cacao & Chia, Vanilla & Chia and Currant & Coconut. These biscuits are not only delicious but, they are packed with nourishing ingredients that may support a healthy milk supply. 

The Date, Walnut & Maple Muesli is sweet, crunchy and the perfect food topper, whilst the Fennel & Fenugreek Crackers are a lovely savoury snack. Both great for increasing breast milk supply. 

There you have it, 7 great tips to increase your milk supply! Franjos Kitchen believe that food should not only taste great but be made with natural, nutritious and nourishing ingredients.

Their biscuits, crackers and muesli are formulated to support pregnancy and breastfeeding and are free from additives, preservatives and refined sugar. If you found this blog helpful, let us know!

For more pregnancy health tips, check out the below blogs.

The Benefits of Amozonia's Pregnancy Protein 

How To Strengthen Your Immunity During Pregnancy

My Ten Pregnancy Picks

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