How to Increase Milk Supply: Diet and Low Supply Causes

Struggling with low breast milk supply can be frustrating for many new parents, but the good news is that there are proven ways to boost milk production naturally. If you're wondering how to increase milk supply, this guide brings together the most effective, research-backed strategies used by lactation experts and parents.

In the sections below, we’ll break down each of these points in detail to help you build a strong and steady milk supply.

How to Increase Breast Supply

Most parents produce more milk than their baby needs, sometimes up to one-third more, so if you’re feeling concerned about your supply, you may already be producing enough. Still, if you’re wondering how to produce more breast milk, there are helpful, evidence-based ways to encourage your body to respond. While there’s no guaranteed overnight solution, consistent and gentle strategies can support your body in increasing milk supply over time.

Here are some ways to help improve your milk supply gradually:

• Practice skin-to-skin contact. Cuddling your undressed baby on your bare chest can help signal your body to stimulate milk production even before a breastfeeding session begins.

• Breastfeed as soon as you can. If you can, try not to wait too long after the birth and delivery of your baby to begin breastfeeding. Starting within one hour or so can help stimulate your breast milk production. However, in some cases (such as if you’re recovering from a cesarean section), you may end up starting to breastfeed a little later.

• Use a breast pump regularly. Pumping both breasts can help increase breast milk supply by encouraging your body to continue producing milk. Double pumping may be especially effective if you need to express milk while away from your baby.

• Breastfeed frequently. The more you nurse your baby, the more milk you’ll tend to produce. Breast stimulation and frequent removal of milk are what help boost milk production the most. If your baby finishes feeding before your breast is empty, try hand expressing or pumping, and store the extra breast milk.

• Check your baby’s latch. A deep, effective latch helps your baby feed efficiently and tells your body to keep producing milk. Signs of a good latch include flared lips, the chin touching the breast, and visible swallowing. If you're unsure, a lactation consultant or your healthcare provider can help check.

• Use breast compressions. Gently squeezing your breast while your baby is nursing—especially if they’re sucking but not swallowing—can help release more milk. This extra stimulation can further boost milk supply.

• Nurse from both breasts. Remember to alternate between breasts. As soon as your baby slows down or stops feeding from one breast, offer the other. You’ll need to drain both breasts to increase milk production. Don’t forget, you can also use a pump or hand express any extra milk from the other breast if needed.

• Don’t skip feeding times. Try to maintain a regular feeding schedule, nursing around every two to three hours in the first few weeks. If you’re working while breastfeeding and you’re pumping breast milk, try not to miss any sessions, as this can affect your milk supply. At work, aim to pump for 15 minutes every few hours.

• Wait before introducing formula or solids. Unless advised by your baby’s healthcare provider, consider waiting until about 6 months before introducing formula or solids. Introducing them too early may reduce your baby’s interest in breastfeeding, which could lead to low milk supply.

• Hold off on pacifiers for a few weeks. It’s a good idea to wait three to four weeks after your baby’s birth before giving them a pacifier, so that your milk supply is well established.

• Check in with your healthcare provider. Some medical conditions and medications can impact how to increase milk production. If you suspect something might be interfering, your provider can evaluate your health and offer possible adjustments to support safe breastfeeding.

Foods That Help Produce Milk

If you’re wondering what to eat to increase breast milk, you’re not alone. Many parents look to their diet to support breastfeeding, and while no single food can guarantee a boost, certain foods may gently support your body’s ability to make milk over time.

The good news is, a balanced and nutritious diet can help maintain your energy levels and support lactation. By focusing on healthy foods instead of adhering to strict rules or cutting calories, you can nourish both yourself and your baby effectively.

Here are some foods to help increase breast milk, or at least help you stay fueled while breastfeeding:

• Bump up the calories. You may need an additional 500 to 600 calories per day to keep up with your breast milk production. Ask your healthcare provider if you’re in doubt about how many extra calories you need.

• Oats and whole grains. Oats are often included in lists of foods that promote breast milk supply. They’re a source of iron, which is important because low iron levels may be associated with reduced milk production.

• Leafy greens. Spinach, kale, and other leafy vegetables are rich in calcium, vitamin A, and folate. They’re nutrient-dense and easy to add to meals, making them great foods to boost breast milk and support your overall health.

• Legumes. Lentils, chickpeas, and black beans are protein-rich and packed with nutrients like fiber and iron. They may support your body while it works to maintain your milk supply.

• Nuts and seeds. Almonds, flaxseeds, and sesame seeds contain healthy fats and nutrients like calcium and omega-3 fatty acids. They’re filling snacks that can provide steady energy while breastfeeding.

• Healthy fats. Avocados, olive oil, and fatty fish like salmon support your calorie needs and provide important nutrients. Fatty acids may help enrich the quality of your milk, even if they don’t directly increase breast milk.

• Fruits and vegetables. Eating a variety of colorful produce can help you get a broad range of vitamins and minerals. Staying hydrated with water-rich foods like cucumber and watermelon may also help if you're wondering what to eat to increase milk for breastfeeding.

• Plenty of water. Although it’s not a food, staying hydrated is important. You don’t have to force fluids, but drinking when you’re thirsty, especially water, can help your body produce milk effectively. Limit caffeinated drinks and those with added sugar.

While these foods may offer gentle support, the most effective way to support milk production remains frequent feeding or pumping. And if you’re concerned about supply, consider speaking with your healthcare provider or a lactation consultant.

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Signs Your Baby Is Getting Enough Breast Milk

Rather than focusing only on how to increase your milk supply, it’s helpful to understand whether your little one is already getting what they need. Your baby’s cues and overall growth are often better indicators than the amount of milk you can pump or see.

If you’re unsure or worried about low milk supply, a healthcare provider or a lactation consultant can help confirm that things are going well or offer support if you need to increase breast milk supply.

Here are some reassuring signs that your baby is likely getting enough milk and that your supply is established:

• Your baby is gaining weight. A gradual, steady increase in weight is one of the most reliable signs of effective breastfeeding. It’s normal for newborns to lose a little weight (usually no more than about 10 percent of their birth weight) in the first few days, but they typically regain it by two weeks of age. Growth charts can help track progress with your baby’s healthcare provider.

• Your baby is going through diapers. In the first few days, your baby’s stools may be dark and sticky (called meconium), but after that, they’ll shift to a mustard yellow, looser consistency. Expect about six wet diapers and three to four bowel movements per day. The urine should be pale yellow, not dark yellow or orange. Diaper changes can be a helpful way to keep track.

• Your baby is breastfeeding often. Newborns typically feed 8 to 12 times per day, or about every two to three hours. Frequent feeding helps maintain or increase milk production, especially in the early weeks.

• Your baby is breastfeeding more during a growth spurt. During growth spurts (which may occur around 2 to 3 weeks, 6 weeks, and 3 months for some infants), your baby may nurse for a longer period of time and more often during the day. Follow your baby’s lead and let them nurse for as long and as often as they like.

• Your baby seems full after feeds. Look for relaxed arms, open palms, and calm body language. Babies who are still hungry tend to have clenched fists and may root or suck on their fingers.

• Your baby seems happy between feeds. If your baby seems satisfied, happy, alert, and active (not cranky or fussy) after feedings, chances are they’re getting the nourishment they need.

• Your breasts feel soft after feedings. Your breasts may feel firmer and fuller before feedings, but afterward, they may feel softer. But when your little one is between 6 weeks and 2 months old, your breasts may feel less firm in general, which is normal. 

If you're not seeing these signs or you’re concerned, a provider can help determine whether your baby is getting enough or if there's a need to boost milk supply gently.

Low Milk Supply: Common Challenges

If you’re worried that you’re not producing enough milk, you’re not alone, and it’s a common concern for many parents. You might be wondering: “Why is my milk supply low?” But rather than relying on a specific symptom or signal, it’s often about identifying underlying factors that may be affecting milk production.

Most issues with low milk supply can be managed or improved with consistent feeding, pumping, and a few practical adjustments. In some cases, medications (called galactagogues) may be suggested, but only after other methods have been explored with your healthcare provider.

Here are some common reasons you might be experiencing low milk supply, and gentle ways to boost milk supply:

• Improper latch or positioning. If your baby isn’t latching well, they may not be removing milk effectively, which can lead to a decrease in milk production. Changing breastfeeding positions and seeking help from a lactation consultant can support a better latch.

• Delaying the first breastfeeding session. Waiting too long after birth to begin breastfeeding may delay or reduce your initial milk supply. If possible, begin breastfeeding within the first hour after delivery.

• Not breastfeeding often enough. Experts recommend breastfeeding your newborn about 8 to 12 times a day.

• Feeding or pumping infrequently. Milk supply depends heavily on demand. If you’re not breastfeeding or pumping regularly—about 8 to 12 times a day for newborns—your supply may decrease. Pumping both breasts for 15 minutes every few hours can help maintain or boost milk supply.

• Introducing a bottle too soon. Sometimes babies can get confused or lose interest in feeding at the breast after introducing bottle-feeding. If this happens with your baby, try breastfeeding on demand.

• Supplementing with formula. Offering formula too early or too often can lower demand for your milk. If you need to be away from your baby, consider pumping and storing breast milk rather than skipping a session.

• Your baby starts weaning earlier. Some babies naturally wean themselves from the breast sooner than others, especially once solid food is introduced at 6 months old.

• Stress and anxiety. Stress can affect your milk supply, so being relaxed before breastfeeding can help. Try feeding your baby in a dim and quiet room, and try to eliminate as many distractions as possible.

• Using certain medications, such as those containing pseudoephedrine or even certain types of hormonal contraception.

• Health and medical history. Milk production may be affected by:

• A history of breast surgery

• A premature birth

• Pregnancy-related high blood pressure (Preeclampsia)

• Obesity

• Insulin-dependent diabetes

• Self-care and lifestyle factors. Prioritizing rest, staying hydrated, eating nutritious meals, and avoiding alcohol and tobacco can support your body in making milk. However, these changes may not create an immediate difference; they contribute to overall health and well-being. Smoking and drinking alcohol.

When to Consult Your Healthcare Provider

Even with your best efforts, breastfeeding can take time to feel comfortable, and sometimes you may still have questions or concerns.

Reach out to your healthcare provider or a lactation consultant if you're unsure whether your little one is getting enough milk or if you're struggling with low milk supply. They can help with latch issues, feeding routines, and safe ways to stimulate milk production.

Support is available—even if things are going well and you just want reassurance.

The Bottom Line

If you’re concerned about low milk supply, there are steady and supportive ways to help increase breast milk supply over time. It starts with early, frequent breastfeeding, making sure your baby is latched well, and using a pump when needed to empty your breasts fully. 

These steps can help stimulate milk production and keep your supply going.

To support your efforts, try to:

• Feed or pump often, especially in the first few weeks

• Delay introducing pacifiers, bottles, and solids if possible

• Stay nourished and hydrated

• Create a calm, low-stress feeding environment.

If you feel like you’re doing everything right and still don't have enough milk, your healthcare provider or a lactation consultant can help troubleshoot and guide you toward safe, personalized solutions.

And don’t forget—you can earn savings on diapers and wipes while you focus on feeding your baby. The Pampers Rewards App offers digital discounts to support you during this time.