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supply
Approved by the BabyCenter India Medical Advisory Board
In this article
• How will I know if I’m producing enough breastmilk?
• What foods are believed to increase breastmilk production?
• Do I need to eat or drink more to make enough breastmilk?
• Can breast massage help with milk production?
• Take our quiz
You’re not alone. Many mums worry about how much milk they are making and whether their baby is
getting enough to meet his growing needs.
The best indication that you’re producing enough milk is that your baby is putting on weight and
growing along his growth curve. It’s normal for a newborn to lose weight in the first few days, but then
start to put on weight again three to five days after birth. Babies usually go back to their birth weight by
the time they are 14 days old.
Here are other signs that your baby is getting enough milk:
• Breastfeeding feels comfortable and painless.
• Your newborn is feeding at least six to eight times a day and is content after a feed.
• Your breasts feel emptier and softer after feeds.
• You can see and hear your baby swallow while he is feeding.
• Your baby comes off your breast spontaneously when he's finished.
• Your baby passes urine at least seven times in 24 hours and when he passes stool, it is yellow
with little lumps of what looks like curdled milk. An exclusively breastfed baby can poo several
times a day or only once in five days; both situations are considered normal.
In most cases of suspected low milk supply, the real problem is not about how much milk you have, but
how much milk your baby is able to get at. Make sure that your baby latches on well so that he is able
to effectively extract the milk you have.
Breastfeeding your baby frequently and on demand is important in helping you establish and maintain
good milk supply. If your newborn is very sleepy, you may need to wake him and gently encourage him
to feed more often. This will stimulate your breasts to produce more milk.
Your body adapts milk production to the amount being demanded. So if you start supplementing your
milk with formula or other supplements, your milk supply will go down. The more you feed your baby,
the more milk your body will produce.
If you are at all worried about your baby’s weight gain or feel that you are indeed not producing
enough breastmilk, it is best to speak to your doctor. She will be able to give you advice or offer
treatment as required.
There is a common belief that certain foods can help to increase breastmilk production. The truth is that
there is very little research in this field and what little research is available is often not reliable enough
to be conclusive. Here is a look at the foods that are commonly believed to help with breastmilk
production and what we know about their effectiveness.
Remember to consume all these foods in moderation and as part of a balanced diet. And don’t take any
herbal or natural supplements without consulting your doctor first.
Fenugreek seeds (methi)
Methi seeds have been used for generations around the world to increase breastmilk supply. There is a
small amount of research to back this ancient belief, but not enough to be sure that they are effective at
this.
Fenugreek seeds are a source of healthy vitamins that are good for lactating mums such as omega-3
fats. Omega-3 fats are important for your baby’s brain development. Fenugreek leaves (methi ka saag)
are rich in betacarotene, B vitamins, iron and calcium.
Fenugreek tea (methi ki chai) is a popular drink given to new mothers. Methi can also be added to many
dishes, especially vegetables, and meat dishes and can be used while making paranthas, pooris or
stuffed rotis.
Fenugreek (methi) is a member of the same plant family as peanuts (moongphali), chickpeas (chhola)
and soyabeans. If you are allergic to any of these foods, you may also react to fenugreek.
Fennel water (saunf ka pani) and fennel tea (saunf ki chai) are traditional post-delivery confinement
drinks.
Garlic (lehsun)
Among its many curative properties, such as benefitting the immune system and preventing heart
disease, garlic is said to help increase breastmilk supply. However, there isn’t much research to back
this up.
If you eat a lot of garlic, it can affect the taste and smell of your breastmilk. One small study found that
the infants of mothers who ate garlic tended to feed for a longer time, suggesting that babies may like
the flavour of garlic in breastmilk. However, the study was too small to draw any meaningful
conclusions. And some mums say that their baby gets colicky if they eat a lot of garlic.
Breastfeeding women are recommended to eat one or two portions of green leafy vegetables daily. You
could cook these vegetables with spices or make snacks like thepla, vegetable poha or idlis.
You could roast them and add them to snacks, raitas and chutneys. You can also drink them as cumin
water (jeere ka pani).
You can try til ke ladoos and use black sesame seeds in foods like pooris, khichri, biryani and lentil
dishes. Some also prefer to use white sesame seeds in gajak or revdi.
You can use dill seeds whole or ground in many foods such as pickles, salads, cheese spreads and
curries. Dill tea (suwa ki chai) is a popular postnatal drink.
Gourd vegetables
Vegetables from the gourd family like bottle gourd (lauki), apple gourd (tinda)) and sponge gourd (tori)
are traditionally believed to improve milk supply. Not only are these vegetables low in calories and
nutritious, they are also easy to digest.
Pulses or lentils (dals)
Pulses, especially red lentils or masoor dal are not only believed to improve milk supply but are also a
source of protein, and are high in iron and fibre.
You could blend them with milk to make delicious badaam milk or kaju milk. Dried fruits and nuts are
used to make traditional foods such as panjiri, laddoos and halwa for breastfeeding mums.
They are commonly eaten as porridge and you may choose to add nuts, milk, spices or fruits to improve
the nutritional value.
The general recommendation is to be guided by your appetite, and eat when you're hungry. Your body
is very efficient at producing milk and may have laid down fat stores during pregnancy that can now be
used up in making breastmilk.
You only need to drink enough to satisfy your thirst while you're breastfeeding. Drinking lots of water,
or being thirsty, won't affect your milk supply. Your body is very good at regulating its reserves to keep
your milk supply going.
However, bear in mind that during breastfeeding your body releases the hormone oxytocin, which
makes you feel thirsty. So keep a glass of water nearby when you're breastfeeding.
You should continue with the healthy and varied diet that you may have adopted during your
pregnancy. This will provide you with most of the nutrients your body and baby need. However,
lactating women are advised to take a daily supplements of iron, folic acid, vitamin B and calcium.
Your doctor will advise you on which supplements you need after examining your diet and will tell you
the right dose.
However very gentle strokes should be used for massaging the breasts, as vigorous massage can
damage the ducts that lead the milk out of your breasts. It is best if you do the breast massage yourself
as you are the best judge of how much pressure to apply.