Becoming a new mom is one of the most beautiful, yet overwhelming transitions in life. Everything changes- your body, your sleep, your emotions, your relationships, your independence It’s going to be hard, but you don’t have to do it alone! If you have the support you need, everything starts to feel a little lighter. For some, feeding can be especially hard. With the right tools and help, motherhood can become less about surviving and more about finding your rhythm on this journey.
Some common questions I get:
When does my milk come in?
For most new moms, colostrum (the thick, nutrient-rich “first milk”) is present immediately after birth. Your mature milk typically comes in around day 3–5 postpartum. If you had a C-section, significant blood loss, or a complicated delivery, it might take a little longer—but that’s okay! Continue offering the breast frequently (8–12 times in 24 hours) and practice skin-to-skin contact to encourage your milk to come in.
How can I tell if my baby is getting enough milk?
Look for:
- 6+ wet diapers and 3+ stools per day by the end of the first week
- Steady weight gain after day 10-14
- Your baby seems satisfied and relaxed after feeds
- Active feeding with deep, rhythmic sucks
- Wakes up for feeds and is alert
- Breasts feel relieved or softer after feeds
If you’re unsure, schedule a feeding observation or weight check. Sometimes a quick adjustment to latch or positioning makes all the difference.
What foods help increase milk supply?
Milk supply depends primarily on frequent, effective milk removal—but nutrition can play a supportive role.
Foods traditionally believed to support lactation include:
- Fruits and vegetables provide a lot of vitamins, minerals, and antioxidants. They also provide a lot of fiber which is ideal in the postpartum period. Leafy greens aid in replenishing iron stores which are often low after pregnancy and childbirth. Berries have important antioxidants.
- Protein (meat, low mercury fish, dairy, eggs, nuts and seeds, lentils, beans
- Healthy fats (i.e. avocado, nuts, salmon, olive oil) aid in postpartum recovery, and some research even shows it has mental health benefits.
- Whole grains (i.e oats, barley, quinoa, brown rice, farro, etc.) provide energy, more nutrition, and lots of fiber.
- Calcium (i.e, milk, Greek yogurt) help keep your bones strong.
- Hydration! While hydration is important, it is not necessarily a common culprit of milk supply concerns. For our bodies to feel and function their best, breastfeeding or not, adequate hydration is important. Getting plenty of water and water rich foods (watermelon, cucumber, etc.) will help breastfeeding mothers feel their best.
Do I need to pump right away?
If baby is latching and nursing effectively, you don’t need to pump in the first few weeks. If baby is premature, sleepy, or not transferring milk well, pumping after or between feeds can help protect your supply. A lactation/ breastfeeding specialist can help design a schedule that supports your specific situation.
What if my baby only nurses on one side?
That’s okay! Some babies have a preferred side, especially if there’s tension in the neck, jaw, or body.
A feeding therapist can assess oral motor function and body alignment to make sure nothing structural is making one side harder to feed from.
My baby seems gassy or struggles with latch—what can I do?
A feeding therapist trained in oral motor function and tethered oral tissues can help determine the cause and offer gentle exercises or referrals if needed.
How can I take care of myself while feeding my baby?
- Rest when possible
- Stay hydrated and eat balanced meals
- Keep good posture while nursing—use pillows to support your arms and baby
- Don’t hesitate to ask for help! Your comfort and well-being directly support your feeding journey.
