How does a new mom build her milk supply?

We get this question a lot from new parents (and actually some new dads) here at Nightingales. Let’s run down a couple of tips.

Cluster pumping: This is where you pump for 10 minutes, take 10 minutes off, and repeat this cycle for an hour. Cluster pumping can typically help your milk supply come in in full force or increase a 3-4 oz. pump to 6-7 oz. if done consistently.

Proper nutrition and plenty of fluids: This is also good advice for just general health and well-being as a new mom.

A bowl of oatmeal is a good start to the day and can really help boost your milk supply.
Quinoa can also help boost your milk supply, just replace rice with quinoa.
Water, drink lots of water!
2,000+ a day per baby, that’s a lot of food! It’s amazing how hungry you are when nursing.

Offer both sides at feeding: We tell moms, start on one side, nurse until baby falls asleep, change their diaper to wake them up and then offer the other side. Always start the next feeding on the side you ended on. This method helps your breasts to even out. If you have trouble remembering what side you ended on, and let’s be real, this happens a lot. Put a hair elastic on the wrist of the side you ended on, then you know where to start next time!

If you are nursing twins, then assign one breast per feeding, change diaper once baby is sleepy and offer the same breast. At the next feeding, switch babies to opposite breasts.

Supplements: Motherlove More Milk Plus is my favorite and it works really really well!

Milkful bars: These are gourmet lactation oat bars that we recommend to new moms. They actually came about from the idea of lactation cookies (which can also work) — but trying to make those a healthier option. When you sign up as a new customer now, you get 20% off. Consider it.

Oh, speaking of lactation cookies: If you are the type that doesn’t mind munching on cookies during your heavy breastfeeding period (no judgement here), here’s a recipe for you: