What to drink to increase breast milk supply naturally often becomes a burning question for new mothers trying to boost their supply. Have you wondered which homemade drinks actually support better lactation? Many moms search for simple beverages they can prepare quickly without stress. Wouldn’t it be great to know what truly works?
Herbal fenugreek tea, warm oat milk blends, and hydration-focused drinks like coconut water stand out as the most talked-about options. Lactation experts such as Dr. Jack Newman frequently highlight hydration and nutrient-dense beverages as helpful additions for breastfeeding moms. You’ll explore how each drink supports your body and how easily you can add them to your daily routine.
But these aren’t the only nourishing choices mothers rely on at home. More natural, budget-friendly drinks can help you feel supported and confident on your breastfeeding journey. So, let’s dive into the complete list and uncover what really helps increase breast milk naturally!
Do Certain Drinks Help Produce Breast Milk?
The short answer is a resounding yes. While the primary driver of breast milk production is the effective and frequent removal of milk (through feeding or pumping), nutrition and hydration play critical supporting roles.
Lactation is a metabolically demanding process, requiring extra calories and, most importantly, ample fluids. When you’re dehydrated, even mildly, your body is less efficient at all its functions, including milk production.
Certain drinks go beyond simple hydration. They contain specific compounds, phytoestrogens, and nutrients that are believed to directly support the hormonal processes involved in lactation. Prolactin is the key hormone responsible for telling your body to make milk, and oxytocin is the hormone that triggers the “let-down” reflex.
The beverages we’ll discuss are thought to support the function of these hormones, providing your body with the building blocks and botanical assistance it needs to produce a healthy and abundant milk supply. It’s a holistic approach that combines ancient wisdom with modern nutritional understanding.
What to Drink to Increase Breast Milk Supply?
What drinks help produce breast milk? If you’re exploring natural drinks that may support your breastfeeding journey, the options below are widely used, accessible, and considered generally safe for most parents. These beverages contribute hydration, essential nutrients, or traditional lactogenic benefits.
1. Water (Still or Infused)
Water remains the foundation of healthy milk production. Breastfeeding increases your body’s fluid needs, so aim to drink to thirst throughout the day. If plain water is unappealing, try infusing it with:
- Lemon
- Mint
- Berries
- Cucumber
Infused water encourages hydration without added sugars or artificial ingredients.
2. Warm Herbal Lactation Teas
Lactation teas are among the most popular options. They often include a blend of:
- Fenugreek – one of the most traditionally used herbs
- Fennel – may help with digestion and relaxation
- Blessed thistle – often paired with fenugreek
- Goat’s rue – historically used for milk supply support
These teas are sold commercially or prepared at home. Although research results are mixed, many breastfeeding parents find them soothing and beneficial as part of their daily routine.
3. Oat Milk
Oats are known as a lactogenic food, and the nutrients they contain—such as iron, B vitamins, and fiber—may support healthy milk production. Oat milk offers these nutrients in liquid form and can be a warm or chilled alternative to dairy.
Some breastfeeding parents notice improved supply when regularly consuming oat-based foods or drinks. While not scientifically guaranteed, it is a nutritious and gentle option.
4. Cow’s Milk or Fortified Plant Milks
Milk provides hydration and key nutrients like calcium, vitamin D, and iodine, all important for postpartum recovery and maternal health. Plant-based alternatives—like soy, almond, or coconut milk—can also support hydration, especially if fortified.
Choose unsweetened or lightly sweetened versions to avoid unnecessary added sugars.
5. Coconut Water
Coconut water is rich in electrolytes such as potassium and magnesium. It supports hydration during breastfeeding and can be especially helpful if you’re nursing frequently, feeling fatigued, or maintaining an active lifestyle.
6. Fruit and Vegetable Juices (Fresh, Not Concentrate)
Natural juices provide water, vitamins, and antioxidants. Popular choices include:
- Orange juice
- Carrot juice
- Beet juice
- Watermelon juice
Keep juices minimally processed and free of added sugar. They are most beneficial when used as part of a balanced diet rather than as a standalone remedy.
7. Smoothies with Lactogenic Ingredients
Smoothies can be customized to include nutrients that support energy and wellness. Helpful additions may include:
- Oats
- Almonds
- Flaxseed
- Brewer’s yeast
- Leafy greens
- Berries
These ingredients may indirectly support milk supply by nourishing the body and reducing stress.
8. Electrolyte Drinks (Low-Sugar Varieties)
Electrolyte beverages help replenish minerals lost through sweating or frequent activity. Opt for natural or low-sugar options to avoid excessive sweeteners.
9. Bone Broth
Bone broth is hydrating and nutrient-dense, providing minerals and amino acids. Many parents drink it during postpartum recovery to support overall health and energy.
10. Barley Water or Barley Tea
Barley has been used in various cultures as a lactogenic grain. Barley water and barley tea offer hydration and may help support milk flow for some parents.
Sample Recipes
- Fenugreek Iced Tea: Steep fenugreek seeds in boiling water, let cool, and add ice along with lemon for a refreshing drink.
- Nettle & Fennel Herbal Blend: Combine dried nettle and fennel, steep, and enjoy hot or iced.
- Lactation Smoothie: Blend one banana, a handful of spinach, a scoop of protein powder, and a cup of almond milk for a nutritious kick.
What Drinks Should You Avoid While Breastfeeding?
While many drinks can promote milk production, certain beverages can hinder it, or even pose health risks to your baby. Here’s what to avoid:
- Caffeinated Drinks: Excessive caffeine can lead to dehydration. Moderate your intake to prevent negative effects on both yourself and your baby.
- Alcohol: Alcohol can pass into breast milk, potentially affecting your baby. If consumed, do so sparingly and wait a few hours before breastfeeding.
- Soda and Sugary Beverages: High sugar content can lead to increased thirst and potential weight gain. These drinks do not provide the hydration necessary for milk production.
- Herbal Teas with Unknown Ingredients: Some herbal teas may not be safe during breastfeeding. Always consult with a healthcare provider before trying new herbal remedies.
- High-Caffeine Energy Drinks: These can elevate caffeine levels too much and may also contain high sugar levels, both of which are best to avoid while nursing.
Commonly Asked Questions about Drinks to increase Nutrients in Breast Milk (FAQs)
Are There Foods That Promote Milk Production?
Yes, certain foods can promote an increase in milk production. These include oats, barley, fenugreek, and leafy greens. Incorporating these lactogenic foods into your diet can help boost supply and support overall breastfeeding success.
Can Pumping Decrease Milk Supply?
Pumping usually does not decrease milk supply; in fact, it can help stimulate an increase in milk. However, pumping infrequently or without proper techniques can lead to decreased stimulation, potentially resulting in lower milk production over time.
How Long Does It Take to Increase Milk Supply?
It typically takes a few days to a few weeks to notice an increase in milk supply after implementing strategies like frequent nursing or pumping. Consistency is key, as regular stimulation encourages the body to produce more milk.
Do Eggs Increase Breast Milk?
Eggs can support milk production due to their high protein content and essential nutrients. Including eggs as part of a balanced diet may contribute to an increase in milk supply and aid in overall breastfeeding nutrition.
What Does a Lactation Consultant Do?
A lactation consultant provides expert support and guidance to breastfeeding mothers. They help with techniques to promote a boost in milk supply, address challenges like latching issues, and offer strategies to ensure a positive breastfeeding experience for both mother and baby.
What to drink to increase breast milk?
Drinking plenty of water, warm teas like fenugreek or blessed thistle, and lactation supplements such as oats smoothies may increase your milk. A healthy diet with calories per day appropriate for breastfeeding moms, staying hydrated and consulting an obstetrician IBCLC can help boost milk supply.
Does caffeine affect milk supply while you’re breastfeeding?
Moderate caffeine intake usually does not affect milk supply, though much caffeine can irritate the infant and disturb sleep pattern. It’s important to note individual sensitivity, watch baby’s behavior, and consult an RN, MD, or IBCLC for personalized advice about caffeine, breastfeeding, and galactogogues safety.
Is oatmeal and certain foods effective to boost milk production?
Oatmeal is a common galactogogue that may increase milk; its carbohydrate and iron content plus healthy fats can help boost milk supply for many moms. It’s important to note evidence is inconclusive; dietary changes, adequate calories per day, and lactation support often produce increased milk.
How do signs of dehydration affect my milk supply?
Signs of dehydration include dark urine, dry mouth, and low energy. If you’re breastfeeding, stay hydrated and drinking plenty of water helps maintain milk production. It’s important to ask for help from an obstetrician, IBCLC or RN when facing low milk supply concerns immediately today.
Are supplements and galactogogues fda approved and safe?
Many herbal galactogogues and supplements aren’t FDA approved; evidence is often inconclusive about safety and effectiveness. Discuss supplements, doses, and mercury risks with an MD, obstetrician, or IBCLC. Your provider can advise on dietary changes, vitamins and minerals, and whether a supplement may increase milk.
Can pumping, diet, and calories per day help increase milk production?
Frequent nursing or using an electric breast pump can stimulate lactate and increase milk production. Ensure your dietary macronutrient balance includes adequate carbohydrate, protein, and healthy fats, plus enough calories per day. Lactation support, and asking for help from an IBCLC often help boost supply.
What are fatty foods for breastfeeding?
Fatty foods for breastfeeding include avocados, nuts, seeds, olive oil, and fatty fish like salmon. These foods are rich in healthy fats and fatty acids, which are essential for both milk production and the baby’s brain development during breastfeeding.
Conclusion
Understanding what to drink to increase breast milk supply is vital for nursing mothers aiming to provide the best nutrition for their babies. While hydration is key, integrating certain beverages—like herbal teas and nutrient-rich smoothies—into your diet can potentially support milk production.
Always remember to stay well-hydrated with water as your primary source of fluid. By making informed choices about what you drink, you can nurture both your health and that of your little one while enjoying the breastfeeding journey.
Remember that consistent feeding or pumping, adequate rest, and proper latch technique remain the most effective ways to maintain milk supply. If you have concerns about low production or your baby’s feeding patterns, consult a lactation consultant or healthcare provider for personalized support.
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