Feeding & lactation
Need to know
Low milk supply
In short
Low milk supply can often be helped by power pumping, regular pumping between feeds, a hospital-grade pump, a supportive diet with galactogogues, and hand expression and massage around pumping sessions.
Lisa Adair, IBCLC3 min read
Low milk supply can be stressful for everyone. True low milk supply is not common, and sometimes even just having a plan helps. Here are some ways to help boost your supply.
The essentials
- Power pumping
- This technique mimics a baby's cluster feeding and signals your body to produce more breastmilk. It typically involves pumping in a specific pattern — 20 minutes on, 10 minutes off, 10 minutes on, 10 minutes off, then 10 minutes on again. Doing this once a day for a week can help increase your supply.
- Diet
- Dark green leafy vegetables such as kale and spinach are rich in phytoestrogens, which can help milk production. Asparagus root has also been shown to increase milk supply and is easily obtainable. Remember to hydrate — the more non-caffeinated liquid you drink, the more milk your body should be able to produce — and have a soft, easily digestible, gut-friendly diet with 'good' fats and proteins.
- Regular pumping
- Pumping between nursing sessions can stimulate more milk production. Aim to pump for 15-20 minutes after feeding your baby or during your baby's longest sleep period. Make sure you're using the correct flange size — sizers are readily available online, and too big or too small can affect milk supply.
- Galactogogues
- Certain foods and supplements can help increase your milk supply. Oats are rich in iron and supportive of milk production. Fenugreek is a herbal supplement known for its lactation-boosting properties. Brewer's yeast, commonly found in lactation cookies, provides essential nutrients for milk production. Fennel seeds can be added to meals or taken as tea.
- Hospital grade pumps
- If your supply is low, a hospital-grade pump is thought to be best. These pumps are more powerful and efficient, helping to establish and maintain a strong milk supply. Brands like Medela Symphony and Spectra S1 are popular choices among exclusively pumping mums, and are often covered by insurance.
- Hand expressing & massage
- Before pumping, gently massage your breasts to stimulate let-down and breastmilk flow. During pumping, use breast massage to help empty your breasts more completely. After pumping, finish with a few minutes of hand expression to ensure your breasts are thoroughly drained.
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This guide is informed by current evidence and clinical practice. Individual circumstances vary — it isn’t a substitute for advice from your own midwife, doctor or lactation consultant.