Milk it Feeding Support Hub

Breastfeeding can be beautiful — but it can also be painful, confusing, and lonely. If you're struggling, you're not alone, and help is available.

Trusted resources and where to find local support:

• Find an IBCLC near you or online (Lactation Consultants of Great Britain Map)
• National Breastfeeding Helpline – 0300 100 0212 (24 hours, 7 days a week)
• La Leche League GB - find a group near you or online
• The Breastfeeding Network
• NHS Start for Life
• Infant Feeding Peer Support Groups (find one local to you)

Breastfeeding is a supply-and-demand system. That means the more you remove milk (by feeding or pumping), the more milk your body is signalled to make.

Think of your milk like a river, not a reservoir. It’s not stored in an unlimited quantity and waiting—it’s continuously produced as it flows. When milk is removed, your body gets the message to keep the current going. When it isn’t, your supply gradually slows.

Some key supply-building strategies:

• Feed or pump frequently (8–12 times in 24 hours for newborns)
• Ensure a deep, effective latch
• Prioritise skin-to-skin contact
• Don’t skip night feeds. Prolactin (the hormone that stimulates and maintains milk production levels) peaks at night
• Stay hydrated and nourished

Perceived vs Actual Low Supply:

Around 6 weeks postpartum (or earlier if you've breastfed before), your breasts may start to feel softer as your milk supply naturally regulates. This is normal and doesn’t mean your milk is gone. Your body is adapting to your baby’s needs. Wet nappies and weight gain are better indicators of how things are going.

Not sure if baby’s getting enough? Here’s what to look for:

Signs your baby is drinking well:

• You can hear and see swallowing – Look for movement in your baby’s jaw and ear as they suck and swallow. You may also notice a pause under the chin during let-down.
• Jaw and ear movement – These should be visible with each suck; it's a sign baby is actively transferring milk.
• Cheeks should stay rounded – If cheeks are sucking in, it may indicate a shallow latch.
• Steady, rhythmic feeding pattern – You'll often see a suck–swallow–pause rhythm, especially during let-down.
• Contentment after feeding – Relaxed hands, calm body, and a sleepy or satisfied look are all good signs.

Wet and dirty nappy output (a good sign milk is going in!):

• Day 0 (First 24 hours): 1–2 black, sticky poos (meconium) and at least 2 wet nappies
• Days 1–2: 1–2 greenish poos (as colostrum starts moving things along) and at least 2 wet nappies
• Days 3–5: at least 3 poos per day—often more! Poos should be lighter, looser, and mustard-coloured and at least 5 wet nappies
• Day 5 onwards: 3+ poos (yellow, soft, seedy texture) and at least 5 wet nappies

Weight gain expectations:

• It’s normal for baby to lose up to 10% of birth weight in the first few days
• Most babies regain their birth weight by day 10–14
• After that, typical gain is ~150–200g (5–7oz) per week in the early months

Your Breastmilk Is Always Changing — and That’s a Good Thing

Breastmilk isn’t static. It shifts throughout the day, the feed, and even in response to what you eat. Early in a feed, your milk is more watery and hydrating (called foremilk), while the later part (hindmilk) is creamier and richer in fat. This natural transition helps keep your baby both nourished and hydrated.

Breastmilk also changes with your circadian rhythm. At night, your milk contains more melatonin — a sleep-supporting hormone — to help your baby settle and begin to establish their sleep-wake cycles. It’s one of the many ways your body supports your baby’s development around the clock.

And yes, what you eat can play a role too. The colour, smell, and flavour of your milk can be influenced by your meals — think turmeric, beetroot, garlic, citrus, or strong herbs. All safe, and often thought to help babies become more adventurous eaters later on.

Even more incredibly, your body can respond to your baby’s environment. When they’re exposed to new germs (like at a baby group or when a sibling brings something home), your body picks up those cues — through saliva contact during nursing — and adjusts the antibody content of your milk to help protect them.

Your body is creating a custom, responsive source of nourishment, comfort, and immune support — made just for your baby, day and night.

Foods That May Help:

Some foods and herbs have been used for generations to support milk production and are called lactogenic or galactagouges. While not a cure-all, they can help when paired with consistent milk removal and good support.

This is why our cookies include a curated blend of traditionally supportive ingredients like oats, flaxseed, brewer’s yeast, and fenugreek — but they’re just one (delicious) piece of the puzzle. 🍪

Lactogenic Foods:

• Almonds, sesame seeds
• Apricots
• Asparagus, green beans, beetroot, carrots, peas, sweet potato
• Barley, flaxseed, millet, brown rice, oats
• Dandelion greens, watercress
• Garlic, ginger

Breastfeeding superfoods include barley grass, spirulina, brewer’s yeast, moringa. These can both increase supply and the nutrient density of your breastmilk.

Herbal galactagogues you might explore (with guidance):

• Fenugreek, fennel, alfalfa, nettle
• Blessed thistle, goat’s rue, red raspberry leaf
• Moringa, barley grass, spirulina, shatavari

🌿 Herbs show up in lots of gentle ways — teas, foods, or blends — and those everyday amounts are generally considered safe. Where extra care is needed is with high-dose supplements, which are much more concentrated and may interact with medications or affect your baby.

The fenugreek in our cookies is at a food-level amount, not a supplement dose.

If you’re curious about adding herbs more broadly, it’s always worth checking in with your healthcare provider, herbalist, or lactation specialist.

Hydration is crucial for milk production, energy, and postpartum recovery.

Top tips:

• Sip during every feed or pump session (shoot for 8 oz’s per feed or pump session)
• Keep a big water bottle by your feeding spot
• Use a straw for easier drinking while reclined or nap-trapped
• Keep herbal teas or infused water chilled and ready to grab

Try infusing water with:

• Grapefruit, lemon, rosemary, mint, cucumber, basil, or strawberry 🍓

Electrolyte boosters:

• Coconut water and lemon water can help support hydration and replenish minerals lost during birth and breastfeeding. They’re a gentle way to support your body’s recovery, especially when paired with nourishing foods and rest.
  

Supportive herbal teas for postpartum:

• Nettle: high in iron and minerals to replenish your system
• Rosehips: rich in vitamin C to support healing and iron absorption
• Red Raspberry Leaf: tones the uterus and supports postpartum recovery

A deep, comfortable latch is key to pain-free feeding and effective milk transfer. Firstly, think about bringing your baby to the breast, not the other way around. Use pillows, rolled blankets, or whatever helps you feel supported and relaxed.

CHINS:

A helpful acronym to check baby’s position at the breast:

• C – Close to you with no space in between
• H – Head free to tilt back slightly, so your hand isn’t on the back of their head, support the neck instead
• I – In line – baby’s head, neck, and spine should be aligned in a straight line
• N – Nose to nipple – direct your nipple to point up to the baby’s nose to encourage a wide gape at the mouth and a deep latch
• S – Sustainable – the position should feel comfortable for you both and easy to maintain

Latching Tips:

• Gently brush your nipple from baby’s nose down to their chin to encourage a wide open mouth
• Wait for that “yawn” gape—don’t rush!
• Aim the nipple toward the roof of baby’s mouth and bring them in chin-first
• Baby’s chin should be pressed into your breast, and their nose should stay clear
• You should see more of the areola above the top lip than below
• Listen/look for suck–swallow–pause rhythm once feeding starts
  

If feeding hurts for more than a few seconds, gently break the latch with a clean finger at the side of their mouth and try again.

Breastfeeding Positions:

There's no perfect position to breastfeed in. It's a dance between you and your baby and worth trying out a few different positions to see what feels most comfortable.

This is a great video (with over 17 million views) that shows positioning & attachment (aka latch) in a clear way.

Two key hormones drive your milk supply: prolactin and oxytocin.

• Prolactin is the hormone that stimulates milk production. The more milk you remove, the more prolactin your body releases, signalling it to make more.
• Oxytocin is the hormone that causes the “let-down” reflex. It tells your milk ducts to contract and release milk to your baby.

Oxytocin is also known as the “love hormone”—it thrives in moments of connection and calm.

To encourage oxytocin, try:

• Skin-to-skin contact with your baby
• Deep, calm belly breaths before feeding
• Gentle breast massage or compressions
• Listening to calming music or a favourite uplifting podcast
• Using affirmations, visualisations, or relaxation scripts
• Feeding in a quiet, cosy environment when possible (the bath can be a great option)

So essentially, creating a calm moment for yourself can help your body release milk more easily, and make feeding feel more enjoyable, too. 🤝

What Happens If You Don’t Remove Milk?

Your body is smart. It also produces a protein called FIL (Feedback Inhibitor of Lactation) that tells your body to slow down milk production when your breasts stay full for too long. So the more milk that’s removed, the more your body makes—and vice versa. This is why regular feeding or pumping is important for maintaining your supply.

Stages of Breastmilk

You might hear people say “your milk comes in around day 3” — but the truth is, your milk is already in. Colostrum, the golden, nutrient-dense milk your body produces in the first few days, is real milk. It’s packed with antibodies, easy to digest, and perfectly designed for your newborn’s tiny stomach (which is about the size of a cherry at birth 🍒).

Around day 2 or 3 postpartum, a big hormonal shift happens. Your levels of progesterone drop, allowing prolactin (the milk-making hormone) to rise sharply. This hormonal surge triggers your body to start producing more mature milk — often in greater volume.

You might notice your breasts feeling fuller, warmer, or heavier around this time. That’s the transition from colostrum to mature milk — not the beginning of milk, but simply the next phase of it.

This shift can be emotional too, so go gently. Lots of skin-to-skin, frequent feeding, and support from a lactation consultant or breastfeeding peer support can help make this transition smoother.

Every feeding journey looks different. You get to define what works for you and your baby.

How to Use a Breast Pump (Without Losing Your Mind)

Whether you’re exclusively pumping, building a freezer stash, or just getting ready to be away for a feed, here’s how to make pumping work for you.

Flange Fit Matters

The flange (the funnel part that goes over your nipple) needs to be the right size — not too tight, not too roomy. Your nipple should move freely without rubbing the sides. An ill-fitting flange can make pumping less effective and more uncomfortable.

👉 Measure your nipple width (not the areola) and check your pump brand’s sizing guide. Here’s a video that shows how to measure.

Set the Scene

• Make sure everything that touches milk is sterilised before use.
• Get comfy. Grab a big glass of water and a snack. 🍪

When to Pump

• Occasional pumping? Fit it in when it works — mornings are often productive, but it’s more about consistency than the clock.
• Establishing or maintaining supply? Aim for 8–10 sessions in 24 hours (roughly every 2–3 hours), including at least one overnight.

How Long to Pump

• 15–20 minutes per side is a good starting point.
• When the milk slows down, keep going for another 2–5 minutes to signal your body to make more.

Five Pumping Tips Worth Knowing

1. Comfort is important

Go read the section above if you missed it (the role of hormones in feeding). Set up somewhere you can actually relax. Use pillows. Wear a hands-free bra. Choose a time when you’re not rushing.

2. Relaxation helps with let-down

Oxytocin (your milk release hormone) is a shy one. Deep breaths, music, baby photos, or skin-to-skin time can all help.

3. Try hands-on pumping

Use your hands to gently massage and compress your breasts while pumping. It can help you express more milk and increase fat content.

4. Don’t wait until you feel full

Pumping (or feeding) from softer breasts actually tells your body to keep making milk. Waiting too long between sessions sends the opposite message.

5. Stop staring at the bottle

Watching the drips can mess with your mind. Some mums swear by the tip of covering the collection bottles with a baby sock. Your body works best when it’s not being judged.

Important to Remember

• Pump output doesn’t equal what your baby gets at the breast.
• Watch nappies, weight gain, and your baby’s cues, not just the bottle.
• If something doesn’t feel right, reach out for support (see the very first section of this page). You're not meant to figure it all out solo.

Label every container with the date and time the milk was expressed.

Storage Guidelines:

You can store breastmilk in breastmilk bags or any sterilised airtight container with a sealed lid.

• Room temperature (≤21°C): Up to 6 hours (best used within 4 hours)
• Refrigerator (≤4°C): Up to 8 days
• Freezer (≤–18°C): Best used within 6 months (safe up to 12 months, but quality may decline)

Thawed Milk:

• Room temp: Up to 2 hours
• Refrigerated (after thawing): Up to 24 hours
• Never refreeze milk once thawed

Tips for Safe Storage:

• Wash hands before handling breastmilk
• Mix milk of different temperatures only right before feeding
• Swirl gently to combine separated milk (don’t shake)
• Thaw in the fridge overnight or in lukewarm water (Avoid microwaving, as it can create hot spots and destroy nutrients)
• Once a feed has begun, discard any leftover milk within 2 hours

Extra Tip:

Store milk in the body of the fridge or freezer, not in the door, to avoid temperature fluctuations.

Bottle feeding can absolutely be nurturing, responsive, and connected. The key is to ensure it's slow, intentional and baby-led.

Paced Bottle Feeding

1. Positioning is everything

Hold your baby upright and close, with their head, neck, and spine aligned. Keep them supported but not slouched, and try to stay face-to-face. This is still a moment of bonding.

2. Start slow and let them lead

Gently stroke their cheek to encourage rooting. Lightly brush the bottle teat across their top lip or nose until they open wide, but don’t force it. Let baby "gape" before latching, just like at the breast.

3. Latch with an empty teat

Offer the bottle before milk hits the teat. That little moment of effort mimics the early part of a breastfeed where baby sucks before milk flows — helping them stay in control of the feed.

4. Keep the bottle horizontal

Holding the bottle more flat slows the flow and gives baby a chance to work for the milk, just like they would when breastfeeding. Watch for their cues and pause often to let them rest & reset.

5. Stay connected

Talk to them. Make eye contact. Ask if they want more. These little interactions turn feeding into a conversation, not a transaction.

6. Feed in smaller volumes

Start with less milk than you think they’ll take, since you can always offer more. Breaking up the feed gives their body time to register fullness and avoids overfeeding.

7. Timing matters

Once a bottle of breastmilk is warmed or used, aim to finish it within an hour. After that, it’s best to discard any leftovers for safety.

Why Paced Bottle Feeding Matters

This isn’t about doing things “right”, it’s about honouring your baby’s natural rhythm. Paced feeding supports digestion, helps babies self-regulate, and makes it easier to go between bottle and breast if you’re doing both.

It also gives you a chance to slow down, connect, and feel confident that your baby’s cues are being heard, no matter how you’re feeding.

Suddenly refusing the breast? Latching for a second then fussing and pulling off? You’re not alone. Nursing strikes can happen out of the blue, and they can feel really upsetting — but they don’t mean your baby is rejecting you. These phases are usually temporary, and with some gentle support, most mums are able to re-establish feeding.

What can cause a nursing strike

• Teething, colds, or ear infections
• A change in your scent (e.g. new soap, perfume, vitamins)
• Travel or big changes to routine
• Strong reactions after biting (understandable!)
• A fast or slow let-down
• Oversupply, under-supply, or feeling full
  

Tips to get back on track:

• Nurse in a quiet, dark room to minimise distractions
• Try offering the breast while baby is drowsy or asleep
• Feed in a carrier for closeness and less pulling away
• Spend skin-to-skin time outside of feeding attempts
• Temporarily reduce dummy use to encourage more breast suckling
• Pump to maintain supply while baby feeds less
• Keep offering, but stay relaxed — if either of you get frustrated, take a break and try again later
  

With time, patience, and presence, you can almost always find your way back to a calm, connected feeding rhythm.