How to increase milk supply is a question that weighs on the hearts of countless new parents. If you’re reading this, you’re likely wondering whether you’re making enough milk for your baby.
It’s completely normal to feel this worry. In India, we are surrounded by loving family and friends full of advice, but sometimes, all that information can feel overwhelming. Please know, you are not alone in this. While concerns about milk supply are incredibly common, true low supply is much rarer than you might think.
This guide is here to cut through the noise and offer you reassurance, hope, and simple, science-backed strategies that work with your body. Let’s explore how you can feel confident and empowered on your feeding journey.
The Golden Rule: How Milk Supply Really Works
Before we dive into the tips, let’s talk about the single most important concept in lactation: supply and demand.
Think of your breasts as a milk factory, not a warehouse. They don’t just hold a fixed amount of milk; they produce it based on the “orders” they receive.
- An “order” is placed every time your baby nurses or you pump.
- When milk is removed, your brain gets a hormonal signal to produce more to replace it.
- The more frequently and effectively milk is removed, the more orders your body receives, and it ramps up production to meet that demand.
This beautiful feedback loop is the foundation of a healthy milk supply. Our goal is simply to make your body’s signals as clear and frequent as possible.
Here are the 7 most effective ways to do just that, ordered from most powerful to supportive.
#1. Feed or Pump More Often (The #1 Method)
This is it. The single most effective way to increase your milk supply is to remove milk more often. By doing so, you are sending a constant, urgent message to your body: “We need more milk!”
Why it Works: Frequent milk removal keeps levels of prolactin (the milk-making hormone) high, telling your body to keep the factory running 24/7.
How to Do It:
- Aim for 8-12+ feeds or pump sessions in 24 hours. For a newborn, this usually looks like feeding every 2-3 hours.
- Watch your baby, not the clock. Offer the breast whenever your baby shows early hunger cues like rooting, stirring, or bringing their hands to their mouth.
- Don’t skip night feeds! Prolactin levels are naturally highest overnight, making these feedings especially powerful for building your supply.
#2. Make Sure You’re Emptying the Breast
Frequency is the first half of the equation; effectiveness is the second. It’s not just about how often you remove milk, but how well you do it. A breast that is well-drained signals your body to refill it quickly.
Why it Works: Fully emptying the breast clears out a protein called Feedback Inhibitor of Lactation (FIL) that tells your body to slow down production. The less FIL, the faster your body makes more milk.
How to Do It:
- Check your baby’s latch. A deep, comfortable latch is key. If feeding hurts, or your nipple looks squashed or creased afterwards, it’s a sign the latch may need a little help from an IBCLC.
- Use breast massage and compressions. Before and during a feed, gently massage your breast. If your baby’s sucking slows, gently squeeze or compress your breast to increase the milk flow and encourage them to keep drinking.
- For pumpers: Check your flange size. This is non-negotiable for effective pumping. The right fit is crucial for emptying the breast and preventing pain. An incorrect size is one of the most common reasons why pumping might hurt, and it shouldn’t. Your nipple should move freely without rubbing, with very little of the areola being pulled in. If you’re unsure, our complete flange sizing guide can walk you through it step-by-step.
#3. Add a Daily “Power Pumping” Session
Power pumping is a special technique that mimics a baby’s “cluster feeding” pattern, sending a super-charged demand signal to your body to boost production fast. It’s like placing a high-priority rush order at the milk factory.
Why it Works: The intense, frequent stimulation over a short period tells your body there’s a growth spurt and that more milk is needed urgently.
How to Do It: Set aside one hour a day (mornings are often best) and follow this pattern:
- Pump for 20 minutes
- Rest for 10 minutes
- Pump for 10 minutes
- Rest for 10 minutes
- Pump for 10 minutes
You might not see much milk in the last few sessions, and that’s perfectly okay! The goal here is stimulation, not volume. For a complete walkthrough, check out our detailed guide to power pumping to increase milk supply.
#4. Get Skin-to-Skin with Your Baby
This simple, beautiful act is one of the most underrated tools for lactation. Holding your baby bare-chested against your own is not just for bonding—it’s a powerful biological trigger for milk production.
Why it Works: Skin-to-skin contact releases a rush of feel-good hormones in your brain, especially oxytocin (for milk let-down) and prolactin (for milk-making). It calms both you and your baby, creating the perfect relaxed state for feeding.
How to Do It: Find a comfy spot, undress your baby down to their diaper, remove your shirt and bra, and snuggle them close. Drape a blanket over you both for warmth. It’s a wonderful thing to do anytime, day or night.
#5. Nourish Yourself with Good Food & Water
Your body is working hard! Making milk is a demanding process that requires energy, nutrients, and hydration. Taking care of yourself isn’t selfish; it’s a necessary part of caring for your baby.
Let’s bust a myth: You do not need to force yourself to drink litres and litres of water. There is no evidence this increases supply. The best advice is simple: drink to thirst. Keep a water bottle handy where you feed or pump.
How to Eat: Focus on a balanced, whole-foods diet to keep your energy up.
- Protein: Dal, paneer, tofu, eggs, and legumes are all excellent.
- Healthy Fats: Ghee, nuts, seeds, and avocado are fantastic for your baby’s brain and your energy levels.
- Complex Carbs: Get sustained energy from oats, brown rice, millets (like jowar or bajra), and whole-wheat roti.
#6. Prioritize Rest and Lower Your Stress
This can feel like the most impossible advice for a new parent, but it’s so important. High levels of the stress hormone, cortisol, can interfere with your milk let-down. You might be making plenty of milk, but stress can make it harder for that milk to flow.
How to Do It:
- Accept all offers of help. When someone offers to cook, hold the baby, or run an errand, your answer is “Yes, thank you!”
- Create a cosy “nursing nest.” Have a comfortable chair with water, snacks, and your phone all within arm’s reach.
- Try simple breathing. Even one minute can help. Inhale slowly for a count of four, and exhale slowly for a count of six.
- “Sleep when the baby sleeps” is a cliché for a reason. Please, choose a nap over the laundry pile whenever you can.
#7. A Cautious Word on Galactagogues (Milk-Boosting Foods)
You’ve likely heard from an aunty or grandmother about special foods to increase milk supply—like methi (fenugreek), saunf (fennel), garlic, and oats. Many parents find these comforting and helpful.
However, as an evidence-based professional, I must place this method last with a note of caution. The scientific evidence for these foods is often anecdotal or mixed. More importantly, they will never work without the core principles of supply and demand. You can eat all the methi ladoos in the world, but if milk isn’t being removed frequently and effectively, your supply won’t increase.
Medical Disclaimer: Before starting any herb or supplement, it is essential to speak with your doctor or an IBCLC. Herbs like fenugreek can have side effects and are not suitable for everyone (especially those with thyroid conditions).
Think of these foods as supportive additions, not the main solution. Focus your energy on methods #1 and #2—they are the real keys to unlocking your body’s potential.
You Are Doing an Amazing Job
Increasing milk supply is a journey, not a race. Be patient and kind to yourself. The most natural way to build your supply is by understanding and responding to your body’s simple, powerful signals.
By feeding your baby, nourishing yourself, and resting when you can, you are creating the perfect environment for your milk to flow. You are capable, you are enough, and you’re doing a wonderful job.
