Increasing milk supply naturally begins with understanding that if you’re here because you’re worried about your milk output, you are not alone. Feeling anxious about your production is one of the most common concerns for pumping parents, and it’s completely understandable. You are dedicated, you are doing incredible work for your baby, and you are in exactly the right place.
The great news is that you have more power than you think. Today, we’re going to explore seven evidence-based, natural strategies that can help boost your milk production. These aren’t quick fixes or miracle cures, but proven methods that work with your body’s natural processes.
So, let’s find you a comfy spot. We’ll walk through this together, step by step. You can do this.
Getting Started: The Right Containers & Why Labelling is Your Best Friend
Before you store a single drop, let’s make sure it has a safe and proper home.
Choosing the Best Home for Your Milk
The container you choose is incredibly important. We recommend using either:
- Breast Milk Storage Bags: These are the gold standard. They’re specifically designed to be sterile, made from food-grade, BPA-free plastic, and are tough enough for the freezer. If you’re wondering which ones to choose, we’ve reviewed the best breast milk storage bags to make it easier for you.
- Glass or Hard Plastic Containers: Food-grade containers with tight-fitting, airtight lids are also a great option. Just make sure they are made of glass or BPA-free plastic.
What to avoid: Please don’t use disposable bottle liners or regular kitchen plastic bags. They aren’t designed for long-term storage and can leak or break down, which can compromise the safety of your milk.
The #1 Rule You Can’t Forget: Date Everything!
If you only remember one thing from this guide, let it be this: label every single bag or bottle. This one simple step removes all the guesswork and is the key to safe storage.
Your label should include:
- The date the milk was expressed (this is the most important part!).
- The volume in ml (e.g., 90 ml), which helps you thaw just the right amount and avoid waste.
- Your baby’s name if the milk will be going to a crèche or be used by another caregiver.
This helps you follow the “first in, first out” rule, always using the oldest milk first.
The Ultimate Breast Milk Storage Timetable (Your Fridge Cheat Sheet!)
Feeling confused by all the different storage rules? Let’s make it simple. We recommend taking a screenshot of this chart or printing it out and sticking it right on your fridge!
These are the most up-to-date, evidence-based guidelines for a healthy, full-term baby.
| Location of Milk | Temperature | Optimal Storage Duration | Acceptable Storage Duration |
| Freshly Expressed (Countertop) | Room Temp (Up to 25circtextC) | 4 hours | (Not applicable) |
| Freshly Expressed (Refrigerator) | At or below 4circtextC | 4 days | Up to 8 days |
| Frozen (In-fridge freezer) | Varies, colder than fridge | 2 weeks | (Not applicable) |
| Frozen (Deep freezer) | At or below −18circtextC | 6 months | Up to 12 months |
| Thawed Milk (from frozen) | In the refrigerator | 24 hours | (Not applicable) |
Export to Sheets
A quick note: Once thawed milk is warmed up or brought to room temperature, it should be used within 2 hours. The 24-hour countdown for thawed milk starts as soon as it’s fully thawed in the fridge, not when you first take it out of the freezer.
Your Do’s and Don’ts Checklist
Following best practices is easy when you have a simple checklist. Here are the essentials to remember.
DO:
- DO wash your hands like a pro. Always wash your hands thoroughly with soap and water before you pump or handle milk. It’s the simplest and most effective way to prevent contamination.
- DO store milk in small batches. Freezing milk in smaller amounts (60-120 ml) is a game-changer. It thaws faster and prevents waste, since any milk leftover from a feed must be discarded.
- DO leave a little room at the top. Milk expands when it freezes. Leave about an inch of space at the top of your bag or bottle to prevent it from bursting.
- DO store milk at the back. The back of the fridge and freezer is the coldest and most consistent spot. Avoid the door, where the temperature goes up and down every time you open it.
DON’T:
- DON’T add warm milk to cold milk. Never pour your warm, freshly pumped milk directly into a container of already refrigerated or frozen milk. This is because it can bring the temperature of the cool milk back up, creating a welcome environment for bacteria—and we don’t want that! Always cool the fresh milk in the fridge first before combining.
- DON’T ever refreeze thawed milk. Once milk has been thawed, it cannot go back into the freezer. Refreezing breaks down its precious nutrients and increases the risk of bacterial growth.
- DON’T use a microwave to thaw or warm milk. This is a big one! Microwaves create dangerous “hot spots” that can burn your baby’s delicate mouth. They can also destroy the amazing antibodies in your milk. There are much safer ways to get it to the perfect temperature, and we walk you through all the best methods in our guide on how to safely thaw and warm breast milk.
A Special Note for Parents in India: Handling Power Cuts Without Panic
For so many of us in India, the “what if the power goes out?” worry is very real and can be a huge source of stress when you have a freezer full of precious milk. Take a deep breath. You can absolutely handle this with a clear plan.
- Keep Doors Shut: As soon as the power goes, resist the urge to peek. A closed fridge will stay cold for about 4 hours, and a full freezer can hold its temperature for up to 48 hours.
- Check for Ice Crystals: Once the power is back on, check your milk. If you can still see ice crystals in it (even if it’s slushy), it is considered partially frozen and is safe to refreeze.
- Use It or Lose It: If the milk has completely thawed but is still cold, move it to the refrigerator and plan to use it within 24 hours. It cannot be refrozen. If it has been at room temperature for more than a couple of hours, it must unfortunately be discarded for your baby’s safety.
You’ve Got This, Mama!
Pumping and storing milk is a true act of love, and it can feel like a lot of pressure to get it right. But by following these simple guidelines, you can feel 100% confident that you’re giving your baby the very best.
When you’re feeling unsure, just remember the three basics:
- Label Everything: The date is your guide.
- Respect the Timeline: Use the chart as your trusted resource.
- When in Doubt, Throw It Out: Your baby’s safety is always the top priority.
You are doing an incredible job. And when it comes time to feed, remember that how you give the bottle matters, too. Techniques like paced bottle feeding can help make the experience smooth and comfortable for your little one.
Trust yourself, trust these guidelines, and know that you’ve totally got this.
Disclaimer:A gentle reminder: This information is for parents of healthy, full-term babies. The storage rules can be different for premature or medically fragile infants. Please always consult with your paediatrician or a certified lactation consultant for advice tailored to your baby’s specific needs.
