Is Your Milk Supply Low? It’s Probably Because You’re Not Eating Enough Food and Drinking Enough Water. Let’s Fix That!

As a breastfeeding parent, it can be concerning if you notice your milk supply dipping. It’s natural to worry about whether your baby is getting enough nourishment, and you might find yourself wondering what could be causing the decrease in milk production. While many factors can affect milk supply, one of the most common (and often overlooked) reasons is simply not eating enough food and not drinking enough water.

In this blog, we’ll dive into why nutrition and hydration play such a crucial role in maintaining a healthy milk supply and what steps you can take to ensure your body has the fuel it needs to produce milk for your baby.

Why Nutrition and Hydration Matter for Milk Supply

Breast milk is produced by your body in response to the demand created when your baby nurses. For your body to produce enough milk to meet your baby’s needs, it requires proper nutrition and hydration. Here’s why these two factors are so important:

1. Calories Are Essential for Milk Production

Producing milk takes energy. In fact, breastfeeding can burn an extra 300-500 calories per day. If you’re not consuming enough calories to meet the energy demands of breastfeeding, your milk supply may decrease as your body struggles to prioritize milk production over other functions.

Adequate calorie intake ensures that your body has the energy needed to keep up with milk production. When you don’t eat enough, your body might not have enough energy to produce the optimal amount of milk for your baby. This is why breastfeeding parents often need to consume more calories than they did before pregnancy to maintain a healthy milk supply.

2. Water Keeps Your Milk Flowing

Hydration is equally important. Breast milk is about 87% water, so staying well-hydrated is essential for maintaining an adequate milk supply. Dehydration can quickly lead to a reduction in milk production, as your body will prioritize other functions over milk creation.

Drinking enough water helps ensure that your body has the fluids it needs to produce milk and that the milk you produce is nutrient-rich and full of the hydration your baby needs. A lack of water can also lead to feelings of fatigue and reduced overall energy, which may impact your ability to nurse effectively.

Signs That You Might Not Be Eating Enough or Drinking Enough Water

How can you tell if your low milk supply is due to not eating or drinking enough? Some common signs that you might not be getting the proper nutrition or hydration include:
• Feeling excessively thirsty or dry mouth
• Feeling fatigued or low energy
• Not feeling hungry or having a poor appetite
• Noticeable decrease in milk supply (baby seems to nurse longer or is fussy)
• Dark yellow urine (a sign of dehydration)
• Headaches or dizziness

If you’re experiencing any of these symptoms, it could be a sign that your body isn’t getting enough calories or hydration to support breastfeeding.

How to Increase Your Milk Supply Through Nutrition

So, what can you do to make sure you’re eating enough food and drinking enough water to boost your milk supply? Here are some practical tips to help you:

1. Eat More Nutrient-Dense Foods

Instead of focusing on just eating more food, aim for nutrient-dense foods that provide essential vitamins, minerals, and healthy fats to support milk production. Include a variety of whole foods such as:
• Lean proteins (chicken, turkey, fish, eggs, legumes)
• Whole grains (oats, quinoa, brown rice, whole wheat bread)
• Healthy fats (avocado, olive oil, nuts, seeds, fatty fish like salmon)
• Leafy greens and colorful vegetables (spinach, kale, sweet potatoes, bell peppers)
• Fruits (bananas, berries, oranges, apples)

These foods provide the necessary building blocks for milk production and help ensure that your body is getting the right nutrients to function optimally.

2. Don’t Skip Meals

It’s easy to get caught up in the busyness of parenting and forget to eat, but skipping meals can be detrimental to your milk supply. Make sure you’re eating balanced meals and snacks throughout the day. Try to keep easy-to-grab snacks, like nuts, cheese, yogurt, or fruit, on hand for when you’re feeling hungry.

3. Increase Healthy Carbohydrates

Breastfeeding can increase your need for carbohydrates, which provide quick energy for milk production. Healthy sources of carbs, like oats, sweet potatoes, whole grains, and fruits, can support energy levels while nourishing your body for milk production.

4. Drink Plenty of Water (and Other Fluids)

Aim to drink at least 8-10 cups of water per day, but you may need more if you’re breastfeeding. Keep a water bottle nearby and take sips throughout the day. If you’re having trouble drinking enough plain water, try adding slices of fruit, cucumber, or herbs like mint for flavor. Herbal teas (like lactation tea) can also help with hydration.

In addition to water, you can drink milk, coconut water, or other hydrating beverages. Avoid excessive caffeine, as it can contribute to dehydration.

Other Tips for Supporting Milk Supply

While eating enough and drinking water are key factors, there are additional strategies you can use to support your milk supply:
• Breastfeed frequently: The more you breastfeed, the more your body will produce milk. Try to nurse on demand, especially in the early weeks, to establish a good milk supply.
• Practice skin-to-skin: Skin-to-skin contact helps stimulate milk production and supports bonding with your baby.
• Avoid stress: Chronic stress can affect milk supply. Try to find ways to relax, whether it’s taking short naps, practicing deep breathing, or having someone help with baby care.
• Consider lactation-boosting foods and herbs: Some foods and herbs, such as oats, fenugreek, and brewer’s yeast, have been traditionally used to help boost milk production. Always consult with a healthcare provider before introducing any new herbs or supplements.

Conclusion: Proper Nutrition and Hydration Are Key to a Healthy Milk Supply

If you’re struggling with low milk supply, the first step is to look at your diet and hydration levels. Not eating enough food or drinking enough water can quickly affect your ability to produce milk, so making sure you’re consuming adequate calories and staying hydrated is essential for breastfeeding success.

By focusing on nutrient-dense foods, drinking plenty of water, and eating regularly, you can support your body’s milk production and help ensure that your baby is getting the nourishment they need. Don’t forget that every breastfeeding journey is different, and if you continue to struggle with milk supply, seeking support from a lactation consultant or healthcare provider is always a great option. Your body is amazing, and with the right fuel and care, it can continue to produce the best nutrition for your baby.

-Dr.SA