Does your breastmilk supply never seem enough? Here are three ways to get your breastmilk flowing.

3 tactics to increase breastmilk supply

Ways to keep your supply going.

1. Nurse frequently

The more milk your baby demands from your breasts, the more you'll make, and that's a great way to bond with baby.

2. Eat a well-balanced diet

Your breasts will produce more milk if you eat right.

Eat four servings of starchy food each day (wholegrain bread, pasta or rice) for energy, and fibre to ward off constipation. Milk and dairy are also essential for calcium, so aim for five servings a day. Fruit and vegetables (at least five portions a day) are packed with vitamins and minerals, plus take two portions of protein (meat and pulses) to boost energy, too. Taking a daily vitamin D supplement will also help strengthen your mini-me's teeth and bones.

3. Stay hydrated and cut back on caffeine

Experienced mums know how quickly a few glasses of water can increase breastmilk. So, always have a glass of water on hand — nursing releases oxytocin, a hormone that can leave you feeling thirsty. Avoid too many caffeinated drinks, which can make your baby restless. There's no evidence that one or two units of alcohol once or twice a week causes any harm, but if you don't want alcohol in your milk, don't drink, or wait two hours before feeding if you do.

Photo: iStock

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