Off to the Races: How to Increase Milk Supply Fast

Off to the Races: How to Increase Milk Supply Fast

Breastmilk is a superfood - and sometimes it can be super hard to produce. Or super slow, or super thick. Your breastmilk is an indicator of your overall health, and dedication to breastfeeding sets your child up for success.

If you're trying to freeze milk for an upcoming trip and want to increase production, or your baby needs more than you can make, keep reading.

We're here to teach you how to increase milk supply fast.

Make Your Diet Lactation Friendly

You know how there are some foods that are aphrodisiacs? Oysters and chocolate are two most people know.

Well, there are foods that make you lactate more as well, they're called lactogenic foods, or galactogogues. Eating more of them will not only increase your volume of production but your speed and flow as well.

Thankfully they're things you mostly already have access to, or maybe eat daily.

If you eat these things daily, increasing your intake might not do anything for you.

You can buy, prep, and eat these foods individually, or another option is lactation bars, like Milkful Nursing Bars, for an accessible, breastfeeding friendly snack on the go.

How Do Lactogens Work?

Women's bodies talk to them more than men's bodies do. You can tell your health from your period quality and regularity, some people even call it the fifth vital sign.

The same is true with breastmilk. The better your general health, the better your breast milk will be.

We're speaking holistically. You could be in good health, as in, you don't have any diseases, but your body pays more attention to detail than that.

If you're having trouble with digestion, that can lead to changes or decreases in your breast milk.

That's the main way lactogens work - they bring all your systems to 100%. But it's not all about the rest of your body.

These foods also have an effect on your hormones, so they impact your supply two-fold.

Breast Milk is a superfood, and you're a superwoman. Eating these foods helps your body keep up and stay super.

Popular Lactogenic Foods

Wondering what exactly you can eat that is so magical? First, let's talk about teas vs. foods.

There are plenty of teas that label themselves as lactation teas. They have some of the herbs in them that we'll explore on this list.

But your body absorbs more nutrients when you eat foods closest to their natural form (eg, eating them, not drinking).

If you're going to incorporate lactogenic foods into your diet, feel free to add the tea - but we don't recommend doing it the other way around.

Rolled Oats

Fiber, vitamins, minerals, whole grains, iron, and antioxidants are all things oats have. When you eat them, they supplement your body in ways that it needs postpartum and replenishes your personal supply so that you can provide those nutrients to your baby.

Brewer's Yeast

This herb is something you've probably never heard of, but yes - you can buy it at the grocery store. It tastes really great on popcorn, in case you were wondering.

But adding some nice flavor to popcorn isn't all it can do. It's rich in B-vitamins, which are part of how your body processes and creates energy. Some people go so far as to get b-vitamin shots, for a boost that caffeine just can't create.

As a new mom - you'll try anything (that's breastfeeding safe) to get a little more energy.

From what we know about brewers yeast, we know that it regulates blood sugar levels and can even help stave off depression (though it's no replacement for medication).


Not just a good source of protein, Walnuts deliver antioxidants and the “brain vitamin” Omega-3 fatty acids. They have more fatty acids than any other kind of nut.

These fatty acids help with everything from your brain development and function to your appetite and nervous system control.

Babies produce some of these fatty acids, like ARA and DHA. But they do so more slowly than adults and need extra from wherever they can get it.

Flax and Sesame Seeds

Both flax seeds and sesame seeds are two very small things that can make a big impact on your diet. Flax is famous for helping with digestion, and it's another source of those healthy fatty acids.

Black sesame seeds, on the other hand, contain plant properties similar to estrogen. Which, alone, increase your breast milk flow.

But the little sesame seed also has other vitamins and nutrients your body needs, like iron and magnesium (along with many others).

You can sprinkle these on your food or bake them into bread. They're an ingredient in our lactation bars, for easy access.


The last lactogenic food we'll explore is the almond. If you're not already drinking almond milk in your diet, you should start now. Almonds have a lot of calcium and can increase your amount of breast milk.

Not only that, but the creaminess of the almonds can make your milk sweeter - which is important if you have a reluctant baby or one you wish wouldn't wean so quickly.

Non-Diet Options

Let's say you're already eating/using all of those things and you still need to increase your supply. There are still methods you can try.

One of them is pumping more often. Your body responds to need, and if it senses it needs to produce more, it will.

Pumping more often will trick your body into thinking your baby needs to feed more often. In a sense, you're biohacking your hormones to create more milk.

We understand that pumping more can be difficult, especially if you work or have other children. But you shouldn't have to do it for too long.

You can wean off your increased pumping schedule when your supply starts to increase - and go back to it if you ever need to.

In the very least, a week of pumping more often will give you great stores for frozen milk.

Breast Massages

Your breast tissue needs massaging, just like every other tissue in your body. And when it's working as hard as it is during breastfeeding, that's especially true.

When you're pumping or feeding, try to massage the breast gently to increase flow. You want to start at the outside of the breast and gently sweep your fingers towards the nipple - with a moderate (but not painful) amount of pressure.

Increase Milk Supply Fast: Drink More Water

Finally, you're not going to produce high amounts of liquids if you're not drinking high amounts of liquids. When you increase your water intake, your breast milk will increase too.

At the very least, your flow will improve, and your feedings will be shorter and more efficient. 

Some lactation consultants recommend coconut water as part of your water intake as well. It has electrolytes in it, as well as immune boosting nutrients.

It can help hydrate you, which is essential when you're using your own resources to feed another being.

Where to Buy Lactogenic Foods

As we said, you can work lactogenic foods into your diet, but that's not always a realistic option for those pressed for time. Most women find a way to get a bunch of lactogenic foods at once - which is exactly what our breastfeeding snack bars are meant to do.

Ready to increase milk supply fast? Order here.

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