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How Can I Naturally Boost My Breast Milk and Breast Milk Quality

How Can I Naturally Boost My Breast Milk and Breast Milk Quality


Three things go hand in hand to boost breast milk supply and help you produce the highest quality breast milk for your baby.

They are:

1.  Good breastfeeding technique:  that not only helps your baby get enough milk at every feed, but ensures your breasts are adequately stimulated to produce sufficient milk for your child through each stage of his/her growth.

2.  Nutrition:  a wholefood, nutrient dense diet that is focussed on meeting your nutritional needs during breastfeeding will be helping you produce the highest quality breastmilk.  Lactation supporting teas/drinks and supplements can also help support your nutrition during this time.

3.  Managing stress:  a stressed and over tired mother can find her milk supply dropping, so this is an important one to keep in mind.


Good Breastfeeding Technique

  • For the very best advice contact the Australian Breastfeeding Association.  Breastfeeding works on a supply and demand basis so the more milk is removed from the breasts, the more milk your breasts will make.  If you do need to increase your milk supply they have so many tips to help you on their website.  You can also talk personally to one of their Breastfeeding Counsellors.  It is an exceptional service that is well worth using.

Nutrition for Breastfeeding

  • Make sure everything you put in your mouth is real food, full of the good things that build healthy breastmilk.  If your food is processed, is full of preservatives or has a whole lot of numbers attached to its label - it might taste good but is not giving you and your baby what you need.  High sugar foods will give you ‘empty’ calories - food that is energy rich but poor in nutrients. 
  • Use home cooked, fresh food that includes lots of fresh vegetables, fresh fruit, clean protein like organic chicken and eggs, lean meat, fish and also plant protein like lentils, beans, nuts etc (if you know you and your baby handle these) and wholegrains (gluten free if needed).  Extra virgin olive oil every day will give you a very healthy source of fat.  If you tolerate gluten, Ancient Grains make beautiful breads that have no unhealthy additives and also feed your gut microbiome.  That’s a bonus because a healthy microbiome in the mother also gives her more resistance to mastitis.
  • Dairy intolerance can be a big factor for some mothers and babies, especially with colic and eczema, so if you suspect that is a problem for you, look for other calcium rich food sources/dairy alternatives.
  • You can supplement your diet with herbal teas that contain galactogogues to help support breast milk production eg Lactation Tea and Lactation Hot Chocolate - both delicious and nutritious.


Managing Stress

  • Lack of sleep is enough of a stress for you to cope with while caring for your beautiful baby,  but added to this can be the demands of family and life. 
  • If you are feeling stressed or overwhelmed it's important to tell someone you trust and to get some practical help from family and/or friends. Even if this is just so you can get a bit more sleep.
  • If your baby has colic, there are ways to manage this too and bring relief to both of you.
  • Then you can bring in stress management techniques of your own, like meditation, gentle exercise, calming and supporting herbs and herbal teas that are breastfeeding safe.
  • Stress and over-tiredness can impact your breastmilk supply so managing stress will help your breastfeeding journey.


Amanda Hunter ND

Naturopath/Medical Herbalist

Microbiome Analysis


Jordana Edwards is founder of Clean Tea Australia and The Breastfeeding Tea Co. Created in 2013 in collaboration with her naturopath mother, Jordana first sold Clean Tea at the markets in Byron Bay before growing her “little tea stall” into a multimillion dollar ecommerce global business.As the recipient of an astounding 5 awards at the 2020 Ausmumprenuer Awards, this business powerhouse has also been listed as one of the 2020 Remodista International “Women to Watch” in business disruption, as well as being a nominee as a Facebook “Community Leader” for her work training, mentoring and supporting women in business in her local and rural area.