Maintaining your Breastmilk Supply

Suggestions for maintaining and improving your milk supply.

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1. Get enough rest and eat regularly.


2. Drink plenty of water, herbal teas, and other liquids throughout the day.


3. Drinks that increase milk supply:

  • Fennel, fenugreek (in a tea or capsule form).  Mother’s milk tea (Traditional Medicinals or Yogi brands). 
    Teas made from nettles and raspberry leaf.
  • Dark/stout beers, especially Guinness.
  • Amazake rice shakes in almond and hazelnut flavors (available in the refrigerated section at the Coop and Back to the Land).
  • The book Wise Woman Herbal recommends the following herbal infusions:  comfrey, alfafa, red clover, and borage leaves.
  • ennel/barley water (prepared by soaking 1/2 cup pearled barley in 3
    cups cold water overnight or boiling 25 minutes, then pour 1 cup boiling barley
    water over 1 tsp fennel seeds which you steep no longer than 30 minutes.


4. Foods that increase milk supply:

  • Helpful foods include beets, leafy greens, shrimp, oatmeal, whole grains, brown basmati rice, and black sesame seeds.
  • According to the book Wise Woman Herbal, other good foods include apricots, asparagus, green beans, carrots, sweet potatoes, peas, pecans, parsley, watercress, and dandelion leaves. 


5. Things that decrease milk supply:

  • Mint tea – if you are an herbal tea drinker, make sure none of your tea has mint in it.
  • Sage
  • Avoid caffeine and alcohol (with the exception of dark/stout beers).
  • Stress/Worrying about your milk supply!