Attention breastfeeding mamas! We need to talk about how you can boost your milk supply without falling into the trap of spending a small fortune on supplements, cookies, etc. 

While there may be some truth behind those types of products ( I wouldn’t know because I never used them). They are over priced and you don’t need them either!

I am going to tell you the major things that can help you boost your milk supply quickly and effectively. Let’s get to it, mama. 

boost milk supply

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How to Increase Milk Supply Pumping

Pumping breast milk is not as easy as hooking yourself up to the pump, and boom… milk. Using a breast pump takes practice, and there are ways to be more efficient at using a pump. 

Quick tips for pumping breast milk:

  • Use warm compresses on your breasts before and/or while pumping. 
  • Gently massage breasts when pumping
  • Routinely check your pump parts for wear and tear

Get a Good Breast Pump

My experience is a prime example of the importance of having a good breast pump. Long story short, the first breast pump I owned was not one I ever wanted, but one that my closest medical supply store gave me for free through my health insurance. And it became the reason why I almost quit breastfeeding and pumping altogether. 

Once I realized that the pump I was using may be the cause to my low milk supply, I bought my Spectra S1 and turned everything around. 

Read more on the Spectra S1 Breast Pump here. 

Using my Spectra I saved my milk supply and stored over 700 ounces of breast milk in my freezer. We started to run out of room for our food, or I would have saved more!

But this is why I am here, mama. I want you to know that even if you feel like you can barely make enough milk right now, it’s never too late to fix it.

Get my free guide here, and get started on boosting your milk supply today. 

Exclusive Pumpers

An exclusive pumper is a breastfeeding mama that pumps breast milk and feeds it to their baby in a bottle. Some reasons a mama may choose to exclusively pump are: 

  • Baby born a preemie 
  • Tongue tie 
  • Difficulty with proper latch
  • Work schedule

Being an exclusive pumper brings along its own set of challenges for a breastfeeding mama. (and yes I still refer to them as breastfeeding even if it is not directly baby to breast)

Get more information on exclusive pumping here.

Exclusively Breastfeeding and Pumping

If you are an exclusively breastfeeding mama, breastfeed as much as possible. It is better for your milk supply to breastfeed your baby on demand, versus on a schedule. Read more here. 


Offer your baby the breast whenever you think they may eat. Not only will it boost your milk supply, but it strengthens your bond with your baby as well.

Try to minimize the amount of feeding you do from a bottle. This can lead to nipple preference and nursing strikes.

Power Pumping to Boost Milk Supply

Using power pumping in between regular breastfeeding and/or pumping sessions, can help boost milk supply quickly. 

I was always pressed for time, at work or home. So I made a new strategy for power pumping to get it done in less time. Read my power pumping technique here. 

Your Diet while Breastfeeding

I greatly underestimated how little time I would have to do anything after having a baby, let alone, get groceries and make meals. The turning point for me was when I started to notice my hair was actually thinning in the front of my head. I literally was balding.

It almost looked as though I decided to shave those parts of my head. I have taken vitamins all along so I didn’t need to supplement anything more in that respect, but I knew my diet of Raisin Bran and crackers wasn’t going to cut it.

I like to use this analogy:

If you have a water well, you can draw your water from that for quite some time. But if there is a drought, the well will eventually dry up. The same for your breast milk supply.

Tazia, Mind of Mom

You can draw nutrients from your body stores for quite some time, but unless you are putting the right nutrients into your body the reserves will eventually dry up.

Put good in to get good out.

Tazia, Mind of Mom

Foods that Boost Milk Supply

I began with eating oatmeal every single morning. 


boost milk supply

To jazz it up I add some fresh fruit. Oatmeal has properties that promote milk supply like crazy. If you haven’t been eating oatmeal already, get on it!

Oatmeal Cinnamon English Muffins

I also found Thomas brand english muffins which are oatmeal and cinnamon. Not only are they delicious, but much like the oatmeal they do a great deal for your supply.

Life Cereal : Oatmeal Squares

The last thing I found is Life cereal oatmeal squares. Delicious, cheap and easy. How can you beat that?!

Flax seed will boost milk supply

Put ground flax seed into your oatmeal every morning. It will make a big difference. 

I would buy the whole seeds and grind them up in my food processor. They are a super cheap thing to buy. 

After grinding the flax seed up, make sure to keep it refrigerated! This is to maintain its integrity and nutritional value. 

There are simple changes that can help boost milk supply.

These things have made all the difference for me while breastfeeding and pumping. If you feel like your supply is going down like mine did, look at the big picture.

What could you be doing that is impeding your ability to make milk. It could be stress or poor diet. Or it could be offering too many bottles, like I was.

Our bodies were made to do this.

Mind of Mom

Just remember that. You got this!

Questions? Reach out in the comments below!

Read next:

Maintain a strong breastmilk supply pinterest pin
build a massive breastmilk freezer stash
What nobody tells you about exclusively breastfeeding
power pumping