Naturally Boost Your Milk Supply



One of the biggest concerns a new mom has is whether or not she is producing enough milk. In fact at some point during their breastfeeding journey, many women will want to know how to increase their milk supply

The very first thing to note is that breastmilk supply responds to demand. The more your baby feeds, the more milk your body will make.

Next, relax and trust your body AND your baby. If your baby is gaining weight (per your pediatrician) and having sufficient wet diapers, then he/she is most likely getting enough milk.

However, if you suspect or worry that you have a low milk supply, there are ways to increase your breastmilk production naturally.

1. Nurse on Demand. Watch for cues that indicate that baby is hungry and allow him/her to nurse as much as he/she wants. This will signal to your body to produce more milk to meet the demand.

2. Have a Healthy, balanced diet. Nursing moms need about 500 more calories than non-nursing women and it’s important to make them count. Opt for nutrient-dense foods and forget the empty calories from processed foods.

3. Hydrate. You need water to produce milk. Get in the habit of drinking an 8-ounce glass of water every time you breastfeed, plus a couple more each day. When baby drinks, mother drinks.

4. Try Lactation Cookies. Some healthy snacking? While there are many varieties available in the stores, you can try this simple recipe for lactation cookies that will help to increase your milk supply.

5. Get More Rest. Breastfeeding is hard work, so you need to rest to give your body the energy needed to produce milk. It’s easier said than done, but try napping when baby is sleeping or having someone watch baby for even a hour while you get some zzzs.

6. Find a Lactation Consultant. A lactation consultant is your best option for getting an expert opinion on what may be causing your low milk supply. He/she can ensure your baby’s latching well, you’re in the best nursing position and will provide general advice and encouragement.

Here’s a fun way to start your breastfeeding journey:


Pumpkin Spice Lactation Cookies

Pumpkin Spice Lactaction Cookies

Lactation cookies! A tasty treat that you can whip up in no time to boost your milk supply. Whole oats, brewer’s yeast, and flax meal will provide your body with much needed vitamins and minerals necessary for supporting lactation.

Prep time 10 mins
Bake time 15 mins
Total time 25 mins
Serves 2 1/2 dozen

• 1 cup whole wheat flour
• 1 cup oats
• 1/4 cup coconut sugar
• 1 Tbsp. pumpkin pie spice
• 3 Tbsp. brewer’s yeast
• 3 tbsp. fresh ground flaxseeds
• 1 tsp. baking soda
• 1 1/2 tsp. sea salt
• 6 tbsp coconut oil
• 1 egg
• 1 tsp. vanilla extract
• 1 15 oz. can pumpkin puree

1. Preheat your oven to 350°.
2. Mix the dry in ingredients in a bowl.
3. Combine the coconut oil, egg, vanilla, and pumpkin puree in a separate bowl.
4. Mix pumpkin mixture into dry ingredients.
5. Scoop heaping tablespoon-sized portions of dough onto a cookie sheet. Leave about 1 1/2 to 2 inches between each scoop.
6. Bake for 15 minutes. Baking times may vary.
7. Remove from the oven and allow to cool.


Screen shot 2017-07-11 at 10.21.39 AM Raquel Roxanne Nowak is a certified holistic nutritionist, prenatal wellness expert and founder of Bump2Beyond Wellness. Raquel, a Staten Island mother of two, is the Chapter Leader of the Staten Island Holistic Moms Network. She is passionate about empowering other women to make informed decisions on their journey from bump to


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