Hi, I’m Hilary.
Before I became a mother, I thought breastfeeding was simple—your baby latches, your body makes milk, and everything just… works. But no one told me how much pressure I’d feel to “produce enough.”
Like so many mums, I found myself constantly wondering if my baby was getting enough milk. I stressed over every feed, googled “how to increase milk supply” at 2 AM, and tried every tip I could find.
What I wish I had known? Milk supply isn’t just about demand—it’s about whole-body nourishment. When we take care of hydration, hormones, stress, and nutrition, milk production naturally follows.
If you’re looking for gentle, effective ways to support your milk supply, this guide covers what actually works—no gimmicks, no stress, just real nourishment for you and your baby.
Step 1: Hydrate Smarter (Because Water Alone Isn’t Enough)
Breast milk is almost 90% water, so staying hydrated is key. But here’s what most people don’t realise: plain water isn’t enough to support steady milk production.
✔ Why? Because breastfeeding depletes minerals and electrolytes, and without replenishment, you can still feel dehydrated—even if you’re drinking plenty of water.
What to Drink for Better Milk Flow:
🌿 A mineral-rich lactation tea – Provides hydration plus milk-boosting herbs like fennel & moringa.
🥥 Coconut water – A natural electrolyte booster that prevents dehydration.
🍵 Bone broth – Packed with collagen & minerals that help with postpartum recovery.
What to avoid? Too much caffeine and sugary store-bought lactation drinks—they can dehydrate rather than help.
Step 2: Eat for Sustained Energy & Milk Supply
Breastfeeding burns 500+ extra calories per day, yet so many mums (myself included) forget to eat enough.
Key nutrients for steady milk supply:
✔ Iron – Helps prevent postpartum fatigue & milk dips (found in nettle, leafy greens, and lentils).
✔ Healthy fats – Supports hormone production & brain function (avocados, nuts, seeds).
✔ Slow-digesting carbs – Helps with energy levels (oats, sweet potatoes, quinoa).
Simple, Milk-Boosting Snacks:
🍪 Oat-based lactation bars – Oats contain beta-glucans, which support prolactin (the milk-making hormone).
🥜 Nut butter with apples or bananas – Packed with healthy fats and minerals.
🥥 Coconut yogurt with flaxseeds – Balances healthy fats & gut health.
A nutrient-dense breastfeeding diet helps sustain milk supply, not just boost it temporarily.
Step 3: Balance Stress & Support Let-Down Reflex
One of the biggest hidden causes of milk supply issues? Stress.
When we’re overwhelmed, cortisol (the stress hormone) rises—and that blocks oxytocin, the hormone responsible for let-down.
How to Reduce Stress for Better Milk Flow:
✔ Create a calm feeding space – Dim lights, play soft music, and take a few deep breaths before nursing.
✔ Sip a warm, stress-supportive breastfeeding tea – Holy basil & vervain help regulate cortisol and promote relaxation.
✔ Practice self-care (even if it’s just 5 minutes!) – A warm shower, a short walk, or even closing your eyes for a few minutes can reset stress levels.
Supporting your nervous system = supporting milk flow.
Step 4: Use Gentle, Milk-Boosting Herbs
Unlike lactation supplements, which can be too intense for some mums, herbs work gently to nourish the body and support long-term milk production.
Best Herbs for Breastfeeding:
🌿 Fennel & Moringa – Help increase prolactin levels and provide iron & calcium for postpartum recovery.
🌿 Stinging Nettle & Oat Straw – Replenish minerals lost through breastfeeding, preventing depletion.
🌿 Holy Basil & Vervain – Adaptogens that lower stress & support oxytocin (the let-down hormone).
🌿 Cinnamon & Cardamom – Warm the body, support circulation & digestion.
These ingredients are all found in The Breastfeeding Herbata—a gentle, effective, and nourishing way to support steady milk flow.
Step 5: Trust Your Body & Know That Supply Fluctuates
Here’s something I wish someone had told me earlier: milk supply is not static. Some days, you’ll feel like a milk machine. Other days, you’ll wonder if you’re making enough. This is normal.
What helped me the most? Letting go of the pressure to be perfect and focusing on these simple habits:
✔ Hydrating properly with a breastfeeding-friendly tea – Because hydration + minerals = better milk flow.
✔ Eating enough nutrient-rich foods – So my body had the fuel to produce milk.
✔ Managing stress and letting go of guilt – Because the more I relaxed, the easier breastfeeding became.
If you’re struggling, know this: your body is capable, and you are not alone. Supporting yourself is the best way to support your baby.
The Takeaway: Milk Supply Support Starts with Mum
If you take away one thing from this guide, let it be this:
Milk supply is about more than just “feeding on demand.”
✔ It’s about hydration that works (not just plain water).
✔ It’s about eating enough, resting enough, and reducing stress.
✔ It’s about supporting your body so it can do what it was designed to do.
For me, one of the biggest game-changers was switching from plain water to a nourishing, milk-boosting tea.
That’s why I recommend The Breastfeeding Herbata—it’s a gentle, effective, and nourishing way to support breastfeeding naturally.
Because when we take care of ourselves, our bodies take care of our babies. And that’s the kind of breastfeeding support every mum deserves.
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.
