Ensuring that our babies get the proper nutrition should be at the top of our list of priorities.
Since breasts don’t come equipped with gauges telling us how much a baby has eaten (although that would probably be rather convenient), breastfeeding mothers often struggle with doubt.
They worry that their babies aren’t getting enough to eat and that their breast milk isn’t nutritious enough, sometimes prompting the question of ‘how to make breastmilk fattier?‘.
With thoughts about how long your breastmilk is good for aside, looking at your milk content after pumping can also increase your worries at times. Because breast milk begins to separate after sitting for a while – with the fattier hindmilk rising to the top and the watery foremilk settling to the bottom of the container – the ratio you are left with may not be exactly to your liking.
If you are worried that you do not have enough fat in your milk, you can rest assured knowing that increasing the fat content of your breast milk can be easily done.
- Why is Breast Milk Fat So Important for Babies?
- Average Calorie & Fat Content of Human Milk
- What Affects the Amount of Fat and Calories in a Mother’s Milk?
- How to Know If You Need To Make Your Breast Milk Fattier?
- How to Make Breastmilk Fattier? 8 Ways to Increase the Fat Content of Your Breast Milk
- To Sum It All Up
Why is Breast Milk Fat So Important for Babies?
Babies grow at a tremendous rate, often tripling their birth weight and growing nearly 10 inches by their first birthday!
In order to support this rate of growth, their bodies need calories (or energy), and these are found in the fat content of breast milk.
Not only are fats necessary for physical growth, but they also play an essential role in proper brain, eye, and nervous system development. 60% of the brain and area surrounding the nerves are composed of fat.
Average Calorie & Fat Content of Human Milk
To understand how to make breastmilk fattier, you need to first know a little bit about human milk. On average, breast milk contains about 22 kcal and 1.2 grams of fat per ounce. Out of all the nutrients found in breast milk, including proteins and vitamins, fats make up about 3-5%.
However, these numbers fluctuate regularly throughout the day. The variations are caused by increasing or decreasing fat levels, caused by the fullness of the breast, and can even be dependent on a baby’s age.
What Affects the Amount of Fat and Calories in a Mother’s Milk?
Contrary to popular belief, a mother’s diet does not usually have an effect on the amount of fat present in breast milk (unless she is malnourished).
However, her diet choices can change the type – saturated, trans, monounsaturated, polyunsaturated – of dietary fats that are present in her milk. One type often increases when there is a decrease in another.
Obviously, not all dietary fats are healthy, so you do want to focus on a diet that increases the healthy type of fat in your breast milk (which we will talk more about later on how to make breastmilk fattier).
The fullness of the breast can also make a difference with the amount of fat in your milk during a feeding session.
At the start of a feeding, when the breast is engorged, the first thing your baby gets is the thin foremilk. By the end of the feeding, when your breast is just about empty, the thick, nutrient-rich hindmilk begins flowing.
This doesn’t mean there is no fat in the foremilk, but there is far less present than there is in hindmilk.
In addition, a longer interval between feedings means less fat content at the start of the next feeding, since fat adheres to milk ducts and more foremilk has had the chance to build up between feedings.
How to Know If You Need To Make Your Breast Milk Fattier?
Before you go ahead to increase fat in your breastmilk, you will probably wonder about the signs that indicate your breast milk doesn’t have enough fat or isn’t nutritious enough for your breastfeeding baby. A major tell-tale sign would be your baby isn’t gaining weight as expected despite the frequent feeding sessions.
Another sign would be baby having weight loss – while it is normal to see your child losing weight in the first week after birth, your baby should be regaining weight through breastmilk consumption. If you notice this, check with your pediatrician.
Your baby could also show signs of hypothermia, whereby he or she loses body heat quickly due to the lack of fats in the body to maintain and regulate the body temperature normally. They will easily feel cold, and if you have been a breastfeeding mother from the start, this could be a sign that you need to increase fat in your breast milk to pass it down to your little one.
How to Make Breastmilk Fattier? 8 Ways to Increase the Fat Content of Your Breast Milk
After finding that fat plays such a critical role in the development of our little ones, we decided to put together a list of how to make breastmilk fattier – just eight simple things that can be done to increase the fat content of your breast milk.
Our hope is that these will decrease doubts among breastfeeding moms about their baby getting all the nutrients that they need to grow and thrive.
1. Eat More Healthy Fats
The amount of fat in your breast milk is not as important as the type.
Unsaturated fats (healthy fats), such as those found in nuts, salmon, avocados, seeds, eggs, and olive oil, are important for both yours and your baby’s diet.
I am not suggesting that you need to follow a strict diet to make your breast milk fattier if you are breastfeeding.
However, whatever you eat, your baby will eat in some form. Focus on working more fat intake of unsaturated fats into your diet and limiting saturated fats and trans fats as you increase fat in your breastmilk.
An occasional splurge is fine, though. Don’t be afraid to go ahead and enjoy that bacon cheeseburger…with pimento cheese…and sweet potato fries…and the milkshake.
You deserve it, mama.
Check out this awesome breast milk booster recipe by Project Simplicity.
2. Drain the Breast
Many women believe that they need to feed from both sides at each feeding. This is not always the case.
As milk is produced, fat globules in the milk stick to each other and to the walls of alveoli, the structures where milk is produced (often referred to as milk ducts).
The milk gradually moves toward the nipple as the breasts fill, bringing the thin watery stuff forward while leaving the denser and fattier hindmilk behind (because it’s sticking to the walls of the ducts).
Switching baby from breast to breast while they are still actively sucking means that they aren’t getting enough time to reach the fattier breast milk that helps them pack on the pounds.
Wait until they are done emptying one breast, and if they are still hungry, switch to the other.
3. Start Pumping
Being a mother is a hard job, and one of the perks of breastfeeding is not having to worry about washing baby bottles.
However, but if you’re interested in increasing the fattiness of your milk, a good breast pump can help.
As previously mentioned, a relatively empty breast contains higher fatty milk.
Pumping before nursing allows you to empty your breast of some of that foremilk so that baby doesn’t get full before getting to the fatty stuff.
Some of the best breast pumps in the market include the Spectra S1, Medela Harmony manual breast pump and the discreet Willow portable wearable breast pump, but check with your insurance provider first, as many will provide mothers with a breast pump, free of charge.
And if you are concerned about storing up your nutrient-rich liquid gold and warming it up for later feeding, there’s always the breastmilk storage pouch and bottle warmer to your aid.
- Natural Nursing Technology: Our Spectra S1 electric breast pump features technology that allows comfortable suction levels that mimic the experience of natural breastfeeding as closely as possible
- Perfect for Travel: The Spectra S1 is portable and rechargeable, making it ideal for an on-the-go mom, with the back compartment that fits a Spectra bottle
- Single or Double Pumping: Can be used as a single electric breast pump or a double electric breast pump and for best results, authentic Spectra Baby accessories are recommended
- Wearable, in-bra design: Pump quietly and hands free with no dangling cords, wires, or bottles. Rechargeable battery lasts up to 5 pumping sessions to get you through the day
- Leak-proof mobility: Willow 3.0 is the only wearable pump that doesn’t leak. Our patented, continuous latch technology defies gravity to support pumping in any position (even lying down!) when using our leak-proof milk bags
- Two ways to pump: the only in-bra pump that works with spill-proof, self-sealing milk bags or eco-friendly reusable containers (sold separately), offering unprecedented flexibility
4. Nurse frequently.
Think about when you turn on a faucet in your house.
At first, the water comes out cold and then gradually gets warmer and warmer until it is hot.
If you come back a minute later and turn the faucet on again, it will still be relatively warm.
However, if you come back an hour later, the water will be cold, and you will have to wait for it to warm up again.
Your breasts work in a similar way.
When the baby first latches on, the relatively low-fat foremilk is released. Little by little the milk becomes fattier and fattier as the hindmilk is pulled down from the ducts.
With frequent feeding, the milk doesn’t have time to “get cold.” There is lower volume of the foremilk that has less fat content for your baby to go through before they get to the good stuff from more hind milk that is the relatively fattier milk.
However, it’s important to understand that foremilk does not necessarily have low fat all the time – this is highly dependent on the duration of time that has passed from the previous feeding session, just like the tap water analogy.
In other words, the less time in between feedings, the higher the fat content at the beginning of that particular feeding – that’s how to make breastmilk fattier.
5. Breast Compressions
It’s exactly what it sounds like—compress your breast while the baby is suckling to stimulate the milk ejection reflex.
Think of what it looks like to milk a cow. Yes, it’s a little weird to think of yourself that way, but essentially it’s the same thing.
Encircle your breast with one hand, and squeeze in a way that seems like you are pushing the milk toward the nipple. This should be a repeated action throughout the feeding.
Your baby should feel the milk release each time and continue drinking.
WIth this concept in mind, you can also do breast massage to prepare your breasts for the next feeding, which is a great way on how to make breastmilk fattier. Not only will this help to release the fatty hindmilk, but it can also prevent blocked ducts and painful mastitis.
6. Add More Protein to Your Diet
Protein is an essential component in breast milk, but what does it have to do with fat content?
Consuming more protein can help increase your milk supply overall, which means more milk and fat for your baby. This is helpful on how to make breastmilk fattier.
Lean meats, chicken, fish, eggs, dairy, nuts, and seeds are the best dietary sources of protein.
However, if you are a vegetarian or you do not get enough protein intake from your food alone, consider adding a protein supplement (powder for shakes) to your diet, such as the Boobie Body Plant-Based Protein Shake or Ora Organics Vegan Protein Powder.
- THE SUPERFOOD SHAKE MOMS TRUST - Boobie Body is trusted by moms as a go-to prenatal protein powder, milk-boosting lactation drink mix, and post workout shake to support postpartum weight loss.
- PREGNANCY & BREASTFEEDING ESSENTIALS - Boobie Body supports all stages of motherhood with 9 organic superfoods, 19g plant-based protein, 1 Net Carb, 0g Sugar, vitamin D, prebiotics to help you feel fuller, and custom 11-strain probiotic blend (Goodbye Bloat).
- SUPPORTS HEALTHY MILK SUPPLY - Boobie Body is ideal when used as a lactation protein powder since it’s packed with milk-boosting galactagogues, creating the ultimate protein powder for nursing moms. The superfoods continue to offer health benefits after weaning and while raising your families.
- USDA ORGANIC & PLANT-BASED PROTEIN POWDER: Our organic plant-based protein powder formula is made from all-natural ingredients including 21 grams of protein and 3 grams of net carbs, all the while being completely vegan. We include 19 superfoods for added micronutrients and all essential amino acids to ensure you get the most out of your post-workout routine.
- NO ERYTHRITOL & SAFE FOR PREGNANT MOTHERS: No added sugars and no sugar alcohols. We use stevia and monk fruit extracts that are made purely from stevia leaf and monk fruit, with no erythritol added. Better yet, our product is pregnancy safe and great for people of all ages and walks of life whether that be toddlers, children, teens, adults, or seniors looking for protein.
- AWARD WINNING TASTE & TEXTURE: Our protein blends easily and come in flavors that are delicious on their own or effortlessly complement many food recipes and smoothies. Kids protein friendly - parents like to add a banana, one scoop of nut butter (peanut or almond typically), along with 1.5 cups of plant based milk for a delicious, nutritious smoothie.
7. Take Supplements
Certain supplements can help increase breast milk supply, and there are some that can potentially increase the fat content.
One in particularly that moms seem to swear by is Sunflower Lecithin.
It is usually used by mothers who experience frequently blocked ducts and cannot find relief with compression or massage.
This supplement works by decreasing the viscosity, or stickiness, of breast milk by mixing the fatty parts of breast milk with the watery parts, essentially making it more “slippery.”
It is believed that this could also help your baby get more fat-rich hindmilk quickly at the beginning of a feeding, which increases the percentage of fatty acids present.
- NERVOUS SYSTEM SUPPORT*: NOW Sunflower Lecithin naturally abounds in phosphatidyl inositol, phosphatidyl ethanolamine, and essential fatty acids
- Product Note: Exposure to heat or sunlight may lead to melting/damage of product. Hence customers are expected to be available during the product delivery
- SOY-FREE AND NON-GMO: Sunflower lecithin has phosphatidyl choline, the most abundant phospholipid in the cell membrane, where it plays a key role in cellular signaling and synaptic function*
8. Separate Milk
With all this talk of foremilk and hindmilk, you may already be thinking about how to get your baby more of the fattening goodness.
If you are pumping either exclusively or on occasion, you can do this by separating your milk as you pump.
According to the Children’s Hospital of Philadelphia, it is very easy to do.
Start pumping like normal, and after about two minutes, when the milk begins to flow steadily turn the pump off and dump this milk into an empty container. This is the foremilk, and should be about ⅓ of the usual amount you pump.
You can then continue pumping until your breasts are drained.
When you compare the milk containers side by side, you should be able to see an obvious difference between the consistencies.
You can then bottle feed your baby more hindmilk to help boost their growth when necessary (Tip: go for bottles that reduce gas if you have a gassy baby in the house though).
Breast milk isn’t called liquid gold for nothing! There are benefits galore with breastfeeding your little one.
To learn more about the benefits of mothers’ milk, check out video below:
To Sum It All Up
These eight simple steps are meant to help you increase the fattiness of your breast milk and ensure that your baby is getting all the nutrition that they need.
It’s important to remember that the most fatty milk is expelled from the breast when it is near empty, so be sure to pump or nurse often and let your little one finish one breast before moving to the other.
Breast is best, and some breast milk is better than none. Don’t be discouraged by any blips or hiccups you may experience on your journey. It happens!
Just go with the flow; you and your little one will be grateful you did.
We’d love to hear about your breastfeeding journey, so please feel free to submit your questions and comments below.
Last update on 2023-06-03 / Affiliate links / Images from Amazon Product Advertising API
7 thoughts on “How to Make Breastmilk Fattier? 8 Easy Methods for Worried Moms”
Am a first mom and my little girl is 6weeks old weigh 4.6kgs but the doctor told me she is under weight what should I do?
Hi Violet, congrats on your first baby girl! Perhaps you could get a second opinion from another doctor or pediatrician?
I exclusively hand express and bottle feed my baby, Coz I feel that baby isn’t sucking well and not getting to the hindmilk. I’m so worried, I feel I’m doing everything wrong
Hi Alisha, hope things are better for you now! Have you tried using breast pumps?
Would eating sunflower seeds be as effective?
Hi Sindhu, to my knowledge, it’s not clinically proven but sunflower seeds are one of the recommended seeds for breastfeeding moms due to the high amount of Omega-6.