Your Nutrition Matters, Too: Eating Well While Breastfeeding
One of the first questions nearly every new parent asks is, “Is my baby eating enough?”
We watch wet diapers, weight gain, and feeding cues because we want to know our babies are getting everything they need to grow and thrive. But there’s another question I wish more lactating parents would ask themselves:
Am I eating enough?
Aug 29, 2026 • Author: Robin Kaplan, M.Ed, IBCLC, FNC
One of the first questions nearly every new parent asks is, “Is my baby eating enough?”
We watch wet diapers, weight gain, and feeding cues because we want to know our babies are getting everything they need to grow and thrive. But there’s another question I wish more lactating parents would ask themselves:
Am I eating enough?
Between feeding your baby, recovering from birth, managing sleepless nights, and adjusting to life with a newborn, it’s incredibly easy for your own meals to become an afterthought. Maybe breakfast is coffee and a piece of toast, lunch happens at 3:00 p.m., or you realize at dinner that you’ve barely eaten all day.
If that sounds familiar, you’re not alone.
One of the most common nutrition concerns I see isn’t necessarily that breastfeeding parents are eating the “wrong” foods. It’s that many simply aren’t eating enough—or aren’t getting enough nutrient-rich foods to support everything their bodies are doing.
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Why Eating Enough Matters While Breastfeeding
Producing milk requires a significant amount of energy. Lactating parents generally need 500-700 additional calories each day, although individual needs vary based on factors such as body size, activity level, and how often you’re breastfeeding or pumping.
That doesn’t mean you need to count calories. What matters more is making sure you’re consistently nourishing yourself throughout the day.
Your body uses nutrients from both the foods you eat and the nutrient stores you’ve built over time to make milk. Your body is remarkably good at prioritizing milk production, but that doesn’t mean you won’t feel the effects if you’re regularly skipping meals or not getting the nutrients you need.
Not eating enough can leave you feeling even more tired and depleted during a time when your body is also recovering from pregnancy and birth. Good nutrition supports your energy, recovery, mood, overall health, and the ongoing work of producing milk.
So rather than focusing on eating perfectly, I encourage lactating parents to think about one thing:
How can I get more nourishment into my day?
How Can I Nourish My Body Best While Breastfeeding/Lactating?
A good place to start is with nutrient-rich foods—foods that provide plenty of vitamins, minerals, protein, healthy fats, fiber, and other nutrients.
You don’t need a complicated meal plan. Instead, try to include a combination of protein, healthy fats, fiber-rich carbohydrates, and fruits or vegetables throughout your day.
Protein
Protein supports tissue repair, provides important amino acids for your baby’s growth, and can help keep you feeling satisfied and energized.
Good sources include:
Eggs
Greek yogurt and cottage cheese
Chicken and turkey
Salmon, tuna, and other fish
Lean beef
Beans and lentils
Tofu
Nuts and nut butters
Healthy Fats
Fat is an important source of energy during lactation, and certain fats—including omega-3 fatty acids—support your baby’s developing brain and nervous system.
Try foods such as:
Avocado
Olive oil
Nuts and seeds
Nut butters
Salmon and other fatty fish
Chia, flax, and hemp seeds
Fiber-Rich Carbohydrates
Carbohydrates are an important source of energy. Choosing carbohydrates that also contain fiber can provide more sustained energy, support digestive health, balance blood sugar, and help keep you satisfied.
Examples include:
Oatmeal
Whole-grain bread and pasta
Brown rice
Quinoa
Sweet potatoes
Beans
Fresh fruit
Aim for a Rainbow of Colors
One of the simplest ways to increase the variety of nutrients in your diet is to eat a variety of colorful fruits and vegetables.
Think berries, leafy greens, tomatoes, bell peppers, carrots, sweet potatoes, broccoli, citrus, and whatever produce you enjoy and will actually eat. Different colors provide different vitamins, minerals, and antioxidants, so instead of worrying about eating a specific “superfood,” aim for variety throughout the week.
And remember that frozen fruits and vegetables count, too. They’re nutritious, affordable, convenient, and often much easier to keep on hand during the postpartum period.
What Can This Look Like on a Real Day?
Healthy eating while breastfeeding/pumping doesn’t have to mean elaborate recipes or hours of meal prep.
Here are some simple ideas:
Breakfast
Eggs, whole-grain toast, avocado, and berries
Greek yogurt with berries, nuts, and granola
Overnight oats with chia seeds, fruit, and nut butter
Lunch
Turkey and avocado sandwich with vegetables and fruit
Chicken and quinoa bowl with roasted vegetables
Bean soup with whole-grain bread and a side salad
Dinner
Salmon with sweet potatoes and broccoli
Chicken with brown rice and colorful roasted vegetables
Turkey chili with beans, avocado, and your favorite toppings
Snacks
Apple with peanut butter
Greek yogurt or cottage cheese with fruit
Hummus and vegetables
Trail mix
Cheese and whole-grain crackers
These are examples, not rules. The goal is to find combinations that work for your tastes, budget, culture, and lifestyle.
Do You Still Need a Prenatal or Postnatal Vitamin?
For many lactating parents, continuing a high-quality prenatal or postnatal vitamin can help fill nutritional gaps during lactation.
Nutrients that are particularly important during this stage include vitamin D, iodine, B vitamins such as folate and B12, zinc, omega-3 fatty acids such as DHA, and iron when appropriate.
There’s much more to say about choosing the right prenatal or postnatal supplement, so we’ll save that for another blog. For now, remember that supplements are meant to supplement a nutrient-rich diet, not replace one.
Keep It Realistic
You don’t have to overhaul your diet to nourish yourself well.
Cook extra servings at dinner and eat the leftovers for lunch.
Keep frozen fruits and vegetables in the freezer.
Have easy protein options and snacks available so you can grab something when you’re hungry.
If a smoothie is easier than making breakfast some mornings, make the smoothie.
And if all you manage to eat is a sandwich while holding your baby, that counts, too. Small, consistent choices matter much more than trying to eat perfectly.
If you’re reading this thinking, “I understand what I should be eating, but I have no idea how to make this work for me,” that’s exactly where individualized support can help.
You can schedule a Functional Nutrition Consultation for personalized support with meal planning, nutrient needs, supplement recommendations, and nutrition concerns during the postpartum and breastfeeding period. Whether you’re dealing with a specific concern such as low milk supply or reflux, or simply want to make sure you’re nourishing yourself well, recommendations can be tailored to your health history, feeding goals, and lifestyle. These visits may also be covered by insurance as part of your lactation care.
Most importantly, remember that so much attention during the postpartum period is understandably focused on nourishing your baby—but you need nourishment, too.
Taking care of the person doing the feeding is part of supporting the breastfeeding/lactating journey.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Breast Milk Storage: Answers to the Questions Every Parent Asks
If there's one thing almost every breastfeeding parent worries about, it's whether they're storing their milk correctly.
Here are some of the most common breast milk storage questions we hear at the San Diego Breastfeeding Center.
July 31, 2026 • Author: Robin Kaplan, M.Ed, IBCLC, FNC
If there's one thing almost every breastfeeding parent worries about, it's whether they're storing their milk correctly.
Maybe you collected half an ounce in your passive milk collector and aren't sure what to do with it. Maybe you've already pumped 3 ounces and wonder if you can add more later. Or maybe you're trying to build a freezer stash before returning to work and don't want to waste a single drop.
The good news…. Breast milk is remarkably resilient. While there are best practices that help preserve its quality, your milk isn't "ruined" if you haven't followed every recommendation perfectly.
Here are some of the most common breast milk storage questions we hear at the San Diego Breastfeeding Center.
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Can I Add Freshly Pumped Milk to Milk That's Already in the Refrigerator?
This is probably the question we hear most often.
If you just pumped some milk and already have chilled milk in the refrigerator, it's best to cool the freshly expressed milk first before combining it with the refrigerated milk.
One easy method is to:
Place your freshly pumped milk in a separate bottle or container with a lid.
Refrigerate it until it's cooled.
Then combine it with the already chilled milk.
This helps avoid warming and re-cooling the milk already in your refrigerator.
I Collected Half an Ounce in My Passive Milk Collector. What Should I Do With It?
Whether you're using a silicone milk collector or another passive milk collector, it's completely normal to collect small amounts throughout the day.
You have a few options:
Store it in a milk storage bag in the refrigerator or freezer.
Refrigerate it until it's cold before combining it with other chilled milk from the same day (as described above).
Those small amounts really do add up over time.
Should I Freeze Tiny Amounts or Wait Until I Have More?
There's no "perfect" amount to freeze.
Some parents prefer freezing milk in 2–4 ounce portions because that's close to what many babies take in a feeding.
Others freeze smaller amounts that can be used to top off/combine with another bottle or mix into solid foods later.
The best amount is the amount your baby typically uses so you aren't thawing more milk than you need.
Can I Pump Several Times During the Day Into One Container?
Kind of—but with one important step.
Instead of adding warm milk directly to cold milk, cool milk from each pumping session first before combining them into one larger container in the refrigerator.
Many parents find it helpful to keep:
One larger mason jar or bottle for the day's chilled milk
One smaller bottle for freshly pumped milk that's still cooling
Once both are cold, they can be combined.
Do I Need Breast Milk Storage Bags?
Not necessarily.
Milk can safely be stored in:
Clean bottles with lids
Glass containers, like mason jars
Breast milk storage bags designed for freezing
If you're freezing milk, storage bags save space in the freezer (especially when you freeze them lying flat). If you're using milk within a few days, bottles or glass containers often work just as well.
How Long Can Breast Milk Stay in the Refrigerator?
This is one of the most important storage questions, and we've created an entire guide dedicated to refrigerator storage timelines.
👉 Read How Long Does My Breast Milk Stay Fresh?
That article walks through current storage recommendations and when it's time to use or freeze your milk.
Do I Need a Large Freezer Stash Before Returning To Work?
Nope.
One of the biggest misconceptions is that you need an overflowing freezer before returning to work. In reality, most families only need enough milk for the first day or two away from their baby. As you pump during your workday, that milk typically replaces what your baby drinks the following day. Instead of focusing on filling an entire freezer, focus on creating a sustainable pumping routine that keeps up with your baby's needs.
What If I Didn't Store My Milk This Way?
Don't panic.
These recommendations are considered best practices because they help preserve the quality of your milk and make storage easier to manage. If you've occasionally combined milk differently or stored it another way, that doesn't automatically mean your milk is unsafe or unusable.
If you ever have questions about your specific situation, an IBCLC can help you determine the best next steps.
Every ounce of human milk represents time, effort, and love. It's completely understandable to want to make sure you're storing it correctly.
The good news is that breast milk storage doesn't have to feel overwhelming. A few simple habits—like cooling freshly expressed milk before combining it with already chilled milk, using clean containers, and knowing when to refrigerate or freeze—can help you feel more confident every time you pump.
If you're preparing to return to work, building a freezer stash, or simply have questions about pumping and milk storage, our team at the San Diego Breastfeeding Center is here to help you create a plan that works for your family.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
6 Tips for Protecting Your Milk Supply While Traveling for Work
Traveling for work while breastfeeding? Learn how to pump while traveling, store pumped milk, and protect your milk supply with these practical tips.
Originally published on May 21, 2015; Updated on June 27, 2026
We had this terrific question posted on our Facebook page:
“Dear Robin,
I leave tomorrow for a four day work trip and I can't take my baby with me. She has 6 feedings a day (one of those at night) so I'll be doing a good amount of pumping while I'm gone. Do you have any tips, specifically for pumping at airports and/or on planes? I'll be on a red eye there and a direct flight on the way back.”
Absolutely! Just because you have to travel for work doesn’t mean that you can’t protect your milk supply while you are gone.
Here are my top 6 tips for protecting your milk supply while traveling for work
1. Pack a Cooler for Transporting Milk
If you'll be bringing pumped milk home, pack one or two insulated cooler bags with frozen ice packs in your checked or carry-on luggage.
This will allow you to safely transport your milk during your trip home without worrying about keeping it cold. Breast milk storage bags can also help save space if you'll be pumping multiple times throughout your trip.
If you're flying, it's also helpful to know that breast milk is considered a medically necessary liquid by the TSA. You may bring breast milk, ice packs, and other pumping supplies through airport security, even if they exceed the standard 3.4-ounce liquid limit. Reviewing TSA guidelines before your trip can help make the security process smoother and give you peace of mind.
2. Plan Ahead for Milk Storage
Before you leave, call your hotel to confirm that your room has a refrigerator. If it doesn't, ask if one can be provided.
While you're out during the day, bring a small insulated cooler with ice packs so you have a safe place to store pumped milk until you return to your hotel.
3. Have a Pumping Plan for Travel Days
Think through your travel schedule before you leave so you know when you'll likely need to pump.
Depending on the length of your flight or drive, you may choose to:
Pump right before you leave.
Pump during your trip using a battery-powered or wearable pump.
Wait until you arrive if you'll only be delaying one pumping session.
The goal is to avoid going significantly longer than you normally would between milk removals whenever possible.
4. Consider a Wearable Pump
Today's wearable pumps can make pumping much more convenient while traveling.
Many parents find them helpful when:
Riding in a taxi or rideshare.
Between meetings or conference sessions.
Working in settings where a traditional pump isn't practical.
While wearable pumps may not completely replace your primary pump for everyone, they can be a great option when flexibility and discretion are important.
5. Pump as Close to Your Baby's Schedule as Possible
To help maintain your milk supply, aim to remove milk about as often as your baby would normally nurse (or at least every 3-4 hours during the day).
If your baby still feeds overnight, try to include a nighttime pumping session while you're away.
If you're attending meetings or conferences, ask ahead of time if there's a private room available for pumping. Remember—you deserve a clean, private space that is not a bathroom.
6. Research Pumping Spaces Before You Go
Many airports now offer dedicated lactation spaces, making it much easier to pump comfortably while traveling.
Before your trip:
Check whether your airports have lactation rooms or nursing suites.
Download the Mamava app to locate Mamava Lactation Suites throughout the United States.
If you're attending a conference or event, ask organizers about available pumping spaces before you arrive.
A little planning ahead can make travel days much less stressful.
Traveling for work while breastfeeding can feel overwhelming at first, but with the right preparation, many parents find a routine that works well for both them and their baby. If you have questions about pumping, maintaining your milk supply, or navigating time away from your baby, our IBCLCs are here to support you. Schedule a consultation before your trip and let us help you create a plan that fits your unique situation.
Preparing for Breastfeeding Before Baby Arrives: What Can Actually Help?
Many parents spend pregnancy preparing for birth and baby care, but feel less sure how to prepare for chest/breastfeeding and postpartum recovery. The good news? You do not need to have everything figured out before your baby arrives.
A few small steps during pregnancy can help you feel more informed, supported, and confident going into the postpartum period.
May 24, 2026 • Author: Robin Kaplan, M.Ed, IBCLC, FNC
“Should I prepare for breastfeeding before my baby arrives?”
“Do I need a breastfeeding class?”
“What supplies do I actually need?”
“Should I meet with a lactation consultant during pregnancy?”
If you’ve been asking yourself these questions, you’re not alone. Many parents spend pregnancy preparing for birth and baby care, but feel less sure how to prepare for chest/breastfeeding and postpartum recovery. The good news? You do not need to have everything figured out before your baby arrives.
A few small steps during pregnancy can help you feel more informed, supported, and confident going into the postpartum period.
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Learn What Real Breastfeeding Experiences Can Look Like
One of the most helpful ways to prepare for chest/breastfeeding is hearing honest stories from other parents.
Our Breastfeeding Expectations podcast series (on The Boob Group podcast) follows families through different stages of feeding and postpartum life. In the first episode, three new parents discuss:
Their labor and delivery experiences
How they prepared for chest/breastfeeding
Support they needed in the early days
How their partners helped postpartum
[Here’s the first episode in the 12-episode Breastfeeding Expectations series]
Every feeding journey looks different. Some babies latch easily. Others need more time and support. Some parents feel confident right away, while others need reassurance and troubleshooting along the way. Hearing a variety of experiences can help normalize the learning curve that often comes with feeding a newborn.
Establish Lactation Support Before Birth
Many parents wait until challenges arise postpartum before searching for help. Identifying support resources during pregnancy can reduce stress during those early weeks.
This may include:
Researching local IBCLCs
Establishing care with a lactation office prenatally
Understanding insurance coverage for lactation visits
Discussing feeding goals with your partner or support system
Identifying friends or family members who can help postpartum
If you are considered high-risk for premature birth or for potential lactation challenges, meeting with an IBCLC during the third trimester can be especially helpful. Prenatal consultations can help families better understand what to expect, create a feeding plan, and feel more prepared if additional support is needed after birth.
Many families feel reassured knowing support is already in place if feeding concerns arise after birth.
Prepare for Postpartum Recovery — Not Just Baby
Parents often spend months preparing for baby, but much less time preparing for their own recovery. The early postpartum period can be physically and emotionally demanding, and practical support can make a significant difference.
Helpful preparation may include:
Meal prepping freezer meals
Stocking easy one-handed snacks
Setting up hydration stations
Creating comfortable feeding/rest areas
Asking for help with laundry or household tasks
Arranging support with older children
Discussing realistic expectations around rest and recovery
Having support systems in place is often more helpful than purchasing every feeding product online.
Learn What’s Normal for Feeding in the Early Weeks
Understanding normal newborn feeding behavior can help reduce unnecessary stress and self-doubt. Many parents are surprised by how often newborns feed during the first few weeks.
Common newborn feeding behaviors include:
Feeding 8–12+ times in 24 hours
Cluster feeding, especially in the evenings
Frequent overnight waking
Wanting close physical contact and contact naps
Milk coming in around days 3–5 postpartum
Many parents worry they are “not making enough milk” simply because feeding feels very constant in the beginning. Understanding what is biologically normal can help ease some of that anxiety.
I’ve Have My Baby, Now What: Breastfeeding During the First Week
I’ve Have My Baby, Now What: Breastfeeding During the Second Week
I’ve Have My Baby, Now What: Breastfeeding During Weeks 3-6
Breastfeeding Positions Can Make a Difference
Many parents find it easier to learn feeding positions visually rather than by reading descriptions alone.
Our DIY Breastfeeding YouTube playlist demonstrates several commonly used newborn feeding positions, including:
Side-lying
Laid-back
Cross-cradle hold
Football hold
Tandem nursing
DIY Breastfeeding YouTube Playlist for Positioning
Small positioning adjustments can sometimes make feeding more comfortable for both parent and baby. If feeding feels painful, stressful, or overwhelming, reaching out for support can help identify whether positioning, latch, milk transfer, or another issue may be contributing.
Take a Prenatal Infant Feeding Class
Not all breastfeeding classes are created equal. Look for a class taught by an experienced lactation professional that covers not only latch and milk supply, but also realistic postpartum expectations and local support resources.
We also encourage parents to attend a chest/breastfeeding support group during pregnancy. Visiting a group before your baby arrives can help you:
Learn where the group meets and what to expect
See breastfeeding in real life, without the pressure to “perform”
Connect with parents who are in the newborn stage
Ask questions about postpartum recovery and feeding
Build confidence returning after your baby is born
Many parents find that attending a support group prenatally helps them feel more comfortable, connected, and supported before feeding challenges arise.
One of our favorite class evaluation comments was: “The teacher even made my husband wish he could breastfeed!” Now that’s a successful class.
Needing Support Is Common
One of the most important things we want parents to know is this: needing chest/breastfeeding support is very common. Many families benefit from support even when feeding is going relatively well. Sometimes small adjustments with positioning, latch, pumping, or feeding routines can make a big difference. Chest/breastfeeding is something both parent and baby learn together over time. Reaching out for support is not a sign that you are doing something wrong — it’s part of the learning process.
Preparing for chest/breastfeeding during pregnancy is not about planning for every possible scenario. It’s about building your support network, understanding what’s normal, and giving yourself space to learn along the way. Knowing where to turn for support — and hearing honest conversations about feeding and postpartum recovery — can help many parents feel more confident entering those early weeks with a new baby. If you would like support preparing for chest/breastfeeding before birth, our team at the San Diego Breastfeeding Center is here to help.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Witching Hour vs Colic
One of the most confusing and exhausting parts of early parenthood is dealing with periods of intense crying, sometimes called “colic” or the “witching hours.” While both involve periods of crying and discomfort, colic tends to be more prolonged and difficult to soothe compared to the witching hours.
Originally published on May 22, 2014; Revised March 28, 2025
Author: Robin Kaplan, M.Ed, IBCLC, FNC
Welcoming a new baby into your life is an incredible experience, but it can also come with challenges—especially when it comes to fussiness and crying. One of the most confusing and exhausting parts of early parenthood is dealing with periods of intense crying, sometimes called “colic” or the “witching hours.” While both involve periods of crying and discomfort, colic tends to be more prolonged and difficult to soothe compared to the witching hours. While it can be overwhelming, understanding these behaviors can make it easier to navigate and find ways to soothe your little one.
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
What Are the Witching Hours?
The witching hours are a period of increased fussiness that almost all babies experience, usually occurring in the late afternoon and evening. It often begins around 2 to 3 weeks of age, peaks around 6 weeks, and typically fades by 3 months. During this time, your baby may want to cluster feed—feeding frequently for short periods and seeming fussier than usual. It might feel like your baby doesn’t know what they want: they may latch on to nurse for a few minutes, fall asleep, and then wake up shortly after, wanting to feed again. It’s also common for babies to give hunger cues but then pull off the breast and cry.
Why Do the Witching Hours Happen?
While we can’t know for sure why babies have these fussy periods, there are a few theories that may explain it:
Lower Milk Supply: Many parents notice that their milk supply naturally decreases a bit as the day goes on. This is completely normal and doesn’t mean you aren’t producing enough milk. However, a slower milk flow can make babies feel frustrated and want to nurse more frequently.
Overstimulation: After a long day full of new sights, sounds, and experiences, your baby may feel overwhelmed and unable to settle. This can be especially true if your household gets busier in the evening, with partners coming home, older siblings returning from school, and dinner being prepared.
Normal Developmental Phases: Babies are constantly growing and changing, and some developmental leaps may make them a bit fussier as they adjust.
What Can You Do to Help Your Baby During the Witching Hours?
While you may not be able to eliminate fussiness completely, there are plenty of strategies to make this period easier for both you and your baby:
Feed Frequently: Offer the chest/breast often, even if it feels like they just ate. Cluster feeding is normal and sucking helps to calm your baby’s nervous system.
Babywearing: Learning to nurse in a carrier can be a game changer. Wearing your baby keeps them close and soothed while giving you the freedom to move around and get things done (ie feed yourself!)
Prepare Ahead of Time: Consider making dinner earlier in the day or having easy meals ready to go, so you’re not stressed about cooking during your baby’s fussy period.
Fresh Air and Movement: Taking a walk with your baby in a carrier or stroller can help both of you reset. The fresh air and gentle motion can be incredibly calming.
Ask for Help: Don’t hesitate to let your partner or support person step in. Sometimes you need a break to recharge, and that’s okay!
What Is Colic?
Colic is different from the witching hours and is typically defined as crying that lasts off and on for more than three hours a day, at least three days a week, for three weeks or longer. Colicky crying is often more intense and harder to soothe, and babies may show signs of physical discomfort like arching their back, tensing their legs, or appearing gassy. Colic usually starts in the first few weeks and resolves once the root cause(s) has been identified.
What Causes Colic?
There’s no definitive answer to what causes colic, but some possible factors include:
Oversupply or Forceful Letdown: An abundant milk supply or fast flow can cause a baby to gulp air, leading to gas and discomfort.
Foremilk-Hindmilk Imbalance: Too much lower-calorie foremilk and not enough higher-calorie hindmilk can upset a baby’s stomach, causing gassiness.
Oral Ties: Tongue-tie or lip-tie can make it difficult for a baby to latch well, leading to swallowing air during feedings and difficulties getting enough at each feeding session.
Dietary Sensitivities: Sometimes, something in the parent’s diet (like dairy, soy, gluten, or egg) might affect the baby’s digestion.
Antibiotic Use and Gut Inflammation: If the baby or lactating parent has recently taken antibiotics, it may disrupt the baby’s gut microbiome, leading to digestive discomfort and increased fussiness.
How Can You Help a Colicky Baby?
Adjust Chest/Breastfeeding Positions: Try laid-back chest/breastfeeding to slow down your milk flow and help your baby pace themselves more effectively while feeding.
Keep a Food Journal: Track your diet and your baby’s symptoms to see if any specific foods seem to trigger fussiness. We can help identify trigger foods or root causes of gut inflammation and discomfort during a functional nutrition appointment. (Click here to find out more information about these functional nutrition appointments)
Seek Support: An International Board Certified Lactation Consultant (IBCLC) can help identify potential issues like oversupply, oral ties, or feeding challenges. (Click here for more details on the types of lactation appointments we offer!)
Most importantly, remember that this phase will pass. The witching hour typically resolves by 3 months as babies become less sensitive to their environments. Colic can often be remedied as soon as the root cause(s) is identified and addressed. It’s completely normal to feel stressed and overwhelmed, but you don’t have to go through it alone. Reach out for support from your partner, family, friends, and professionals who can help you navigate this challenging time.
If you’re feeling unsure about your baby’s feeding patterns, fussiness, or gut discomfort, know that you’re not alone—we’re here to help! Our team of experienced lactation consultants and functional nutrition experts is ready to support you. Whether you need guidance on soothing techniques, feeding adjustments, or identifying root causes of discomfort, we’re here to provide personalized care. Schedule a one-on-one appointment with one of our lactation consultants or functional nutrition counselors for expert advice tailored to your baby’s unique needs.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
I’ve Had My Baby - Now What?: Breastfeeding During the First Week
Today we would like to talk about that first week after your baby has arrived. Chest/breastfeeding can often seem overwhelming and unfamiliar. Below is a quick guideline to what “normal” chest/breastfeeding looks like, as well as some examples of when things aren’t going as they should and when you might want to seek help.
Today we would like to talk about that first week after your baby has arrived. Breastfeeding can often seem overwhelming and unfamiliar. New moms often receive a *huge* amount of differing advice from many well-intentioned people, which can be incredibly confusing and discouraging. Below is a quick guideline to what “normal” breastfeeding looks like, as well as some examples of when things aren’t going as they should and when you might want to seek help.
Originally published on Jan 24, 2014; Revised Feb 22, 2025
Author: Robin Kaplan, M.Ed, IBCLC, FNC
Welcome to our new series, I’ve Had My Baby - Now What? This is a guide with basic information to help you navigate the first days, weeks, and months of chest/breastfeeding your new baby.
Today we would like to talk about that first week after your baby has arrived. Chest/breastfeeding can often seem overwhelming and unfamiliar. New parents often receive a *huge* amount of differing advice from many well-intentioned people, which can be incredibly confusing and discouraging. Below is a quick guideline to what “normal” chest/breastfeeding looks like, as well as some examples of when things aren’t going as they should and when you might want to seek help.
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
How often should my new baby be eating and how long should each feeding take?
A newborn needs to feed 8 or more times in 24 hours. It’s especially important in the early days to feed your baby “on demand”, or whenever the baby shows signs of hunger, regardless of when baby ate last. If your baby is not asking to eat every 2-3 hours, or 8 or more times in 24 hours, it is important to wake the baby to feed him/her, until they have regained their birth weight. A feeding session typically takes approximately 30-45 minutes, and both breasts should be offered during this time. It’s important to keep the baby actively feeding during those 30-45 minutes.
How do I know my baby is getting enough milk?
A great way to be sure baby is getting enough breastmilk is to keep a physical log of all feedings (start time and length), as well as all pees and poops. A baby who is taking enough milk will be feeding 8 or more times in 24 hours, for 30-45 minutes, and having 1 pee diaper and 1 poop diaper per day of life, until day 5. For example, on day 1, baby should be having 1 pee and 1 poop diaper, day 2, 2 of each, etc. After day 5, baby should be having 5 or so of each per day. A baby who is getting enough should be satisfied for approximately an hour or two after feeding. However, most babies will cluster feed for a 4-5 hour period during the day, when they may want to eat more frequently. This is normal baby behavior!
How much milk does my baby actually need?
A baby needs very little milk per feeding during their first few days of life. This is because they’re born full of meconium, which are those first few poops. This is a perfect fit for you, as your first milk, colostrum, is low in volume. The small amount you make is just the right amount for your baby. The amount your baby needs slowly increases, and as your milk makes the transition from the low volume colostrum, to the higher volume mature milk between day 3 and day 5, your baby’s needs go up as well. Nature works beautifully!
I need to supplement my baby, what are my options?
Sometimes, a baby may need to be supplemented with additional milk. There are many reasons for this - a baby has jaundice, is not latching well, there is a delay in the parent’s milk “coming in”, etc. When supplementation is necessary, it’s important to remember that you can use your own pumped milk. If you aren’t able to pump the amount you need, you can use donor milk instead. Formula is the last resort option. There are various methods to supplement your baby as well. You can supplement your baby at your chest/breast using a supplemental nursing system, you can finger feed your baby, or cup/spoon feed your baby. A slow flow bottle is always an option as well and a lactation consultant can show you how to feed your baby a bottle in a chest/breastfeeding-friendly manner.
Holy moly, my boobs are like rocks! They hurt and I can’t get baby latched on, what can I do?
As your milk transitions from the low volume first milk, to the higher volume mature milk, it is common for your chest/breasts to feel full and sometimes experience engorgement. Engorgement occurs when the chest/breasts fill up with so much milk that they become hard and uncomfortable. It can sometimes be difficult to get the milk flowing and baby sometimes has a hard time latching on.
Some tricks to latch your baby on during this time are:
Pump or hand express for a few moments before latching your baby to soften your chest/breasts and get milk moving
Use warm compresses or take a shower just before feeding
Use cold compresses in between feedings to reduce inflammation.
If you still feel incredibly uncomfortable after your baby feeds, you can pump or hand express some additional milk - but it is important to only pump to comfort as you don’t want to send the message to your body to make even more milk.
Please be aware that if you begin to run a high fever, have flu-like symptoms, and hot or red spots on your chest/breast, you may be developing a breast infection (mastitis) and it’s important to seek medical attention immediately.
Why do my nipples hurt and what can I do to heal them?
It’s normal for all parents to feel some initial nipple tenderness and discomfort in the first days and weeks of chest/breastfeeding. Anything beyond tenderness is a sign that something may not be going right, especially if there is any tissue breakdown, damage, cracks or bleeding. If you experience any of these, please seek the help of a lactation consultant. Great healing items are organic coconut oil and hydrogels, or soothing gels, sold by many different companies and available at big box stores. The best prevention for sore nipples is a good latch. If you are having trouble finding a correct latch, give us a call!
When should I seek help?
There may be times when things aren’t going the way they should. Our IBCLCs can absolutely help you with all of this! Some signs that you might need some additional help:
Damaged/cracked/bleeding nipples.
Baby isn’t gaining weight/parent’s milk hasn’t “come in” by day 5.
You suspect your baby is tongue-tied.
Baby isn’t peeing or stooling the amount that they should.
Breast infection/Breast abscess
Oversupply
Extremely fussy/gassy baby
If you’re unsure about your baby’s latch, milk intake, or feeding patterns, know that you’re not alone—we’re here to help!
The first week of breastfeeding comes with many changes, and it’s completely normal to have questions or concerns along the way. Whether you need guidance on positioning, reassurance about your baby’s feeding cues, or support with any challenges that arise, our team is here to provide the care and expertise you deserve. Schedule a one-on-one appointment (consider a virtual appointment, if you don’t live in San Diego!) with one of our lactation consultants for personalized care and expert advice tailored to your baby’s unique needs.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Supporting Tricare Families Through Insurance Challenges: Introducing our Low-Cost Clinic
Due to ongoing delays from TriWest in countersigning our contract, we are no longer able to provide insurance-covered appointments to Tricare families. To help bridge this gap, we’ve added a low-cost clinic option for Tricare families. This affordable clinic is also available to families with insurance we do not accept, such as Kaiser, HMOs other than UCSD Managed Care, or MediCal, who may be unable to afford the cost of our one-on-one consultations.
Published on February 10, 2025
Author: Robin Kaplan, M.Ed, IBCLC, FNC
At the San Diego Breastfeeding Center, we are dedicated to providing compassionate and expert care for families during their chest/breastfeeding journeys. It is with heavy hearts and sincere regret that we share an important update about our services.
Due to ongoing delays from TriWest in countersigning our contract, we are no longer able to provide insurance-covered appointments to Tricare families. This decision was not made lightly. We held out as long as we possibly could, hoping to avoid any gap in care.
We deeply understand how difficult and frustrating this situation is for our military families, and we remain committed to supporting them through this transition.
Introducing SDBFC’s Low-Cost Clinic
To help bridge this gap, we’ve added a low-cost clinic option for Tricare families. This affordable clinic is also available to families with insurance we do not accept, such as Kaiser, HMOs other than UCSD Managed Care, or MediCal, who may be unable to afford the cost of our one-on-one consultations.
Unlike our free support group, this clinic offers guidance from an IBCLC to provide a more in-depth and skilled assessment, as well as an individualized plan of care.
These 90-minute sessions cost $49 and include:
Oral exams (when needed)
Weighted feeds
Individualized care for latch, positioning, pain, and milk supply
Group size is limited to three families to ensure personalized attention.
Free Friday Support Group
We also continue to offer our free weekly support group led by Valori Sharp, our experienced lactation educator. This group provides general advice and weight checks in a supportive community setting.
Thank You for Your Understanding and Support
We are always looking for thoughtful ways to adapt and continue providing quality lactation care at accessible prices for our local San Diego families. The introduction of our new low-cost clinic has not only provided a much-needed solution for Tricare families but has also opened the door for many other local families with insurance we do not accept.
Your family’s health and well-being remain our top priority, and we are proud to find creative solutions to support you. We remain dedicated to serving you and advocating for better healthcare access for all families.
Due to their complex nature, all bottle feeding, pumping flange fittings, and functional nutrition appointments will only be available as private one-on-one consultations.
About SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
The Secret Link Between Liver Health and Milk Supply
Let’s explore the liver’s role in lactation, how insulin helps prepare your body during pregnancy and postpartum, and practical ways to support your liver and overall health for the most robust milk supply possible!
Published: Jan 25, 2025
Author: Robin Kaplan, M.Ed, IBCLC, FNC
When we think about lactation, we often focus on the chest/breasts themselves, but did you know that the liver plays a central role in your body’s ability to produce milk? This powerhouse organ helps regulate hormones such as estrogen, androgens, and insulin—all of which play an important role in milk production. It also manages inflammation, ensuring that your body’s systems work in harmony. But disruptions in liver function—often linked to conditions like insulin resistance, PCOS, or leaky gut—can impact milk supply and make chest/breastfeeding more challenging.
Let’s explore the liver’s role in lactation, how insulin helps prepare your body during pregnancy and postpartum, and practical ways to support your liver and overall health for the most robust milk supply possible!
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Why Insulin is Important During Pregnancy and Postpartum
Insulin does more than regulate blood sugar; it’s also a critical hormone for lactation. During pregnancy, insulin helps build mammary gland tissue, laying the foundation for milk production. This is especially important in late pregnancy when your body prepares for making milk.
After birth, insulin sensitivity helps regulate prolactin, the hormone responsible for milk production. If your insulin sensitivity is low—a common issue with conditions like PCOS or gestational diabetes—it can delay lactogenesis (the onset of milk production) or result in a lower milk supply. Ensuring optimal insulin function during pregnancy and postpartum is essential for a robust milk supply and positive chest/breastfeeding outcomes.
How PCOS and Insulin Resistance Impact Lactation
Polycystic ovary syndrome (PCOS) and insulin resistance are common conditions that can significantly impact insulin sensitivity, liver function, and ultimately lactation. In PCOS, hormonal imbalances often lead to higher levels of androgens, which can interfere with ovulation and milk production. Additionally, insulin resistance—a hallmark of PCOS—can impair the liver’s ability to use insulin efficiently. This creates a feedback loop of heightened inflammation, poor blood sugar regulation, and disrupted hormone balance.
For chest/breastfeeding parents, these issues can delay or reduce milk supply. The liver’s role in processing insulin and hormones becomes even more critical in mitigating these effects. Supporting liver health can help break this cycle, improve hormonal regulation, and promote an easier lactation experience.
How to Support Liver and Gut Health for Lactation
The good news is that there are evidence-based strategies you can implement to support your liver’s function and improve insulin sensitivity. By making small, manageable changes to your diet and lifestyle, you can create a healthier foundation for lactation and overall well-being. If you’re unsure how to make these accommodations, working with a functional nutrition counselor, like Robin, can be a helpful step.
1. Prioritize a Low-Carb, High-Fiber Diet
Your liver and gut are closely connected through the gut-liver axis, meaning that improving one often supports the other. Here are practical ways to nurture both:
Focus on low-starch vegetables to support liver health and reduce blood sugar spikes. These tend to be the veggies that grow above ground, like leafy greens, zucchini, and asparagus.
Incorporate fiber-rich foods such as berries, flaxseeds, chia seeds, and non-starchy vegetables to promote gut health and improve insulin sensitivity.
Minimize refined sugars and highly processed carbs that can contribute to insulin resistance.
Include healthy fats like avocado, olive oil, and fatty fish to reduce inflammation and support hormone production.
2. Engage in Regular Physical Activity
Activities like walking, yoga, or strength training improve insulin sensitivity, reduce systemic inflammation, and support the liver’s ability to metabolize fat and hormones.
Aim for 20-30 minutes of moderate exercise most days, adjusting intensity based on how far along you are in your pregnancy and postpartum recovery stage.
Focus on physical activities that you enjoy and look forward to, so it doesn’t feel like a chore.
Incorporate your baby into physical activity, such as stroller walks, babywearing yoga, parent-and-me fitness classes, or hanging out on a playmat while you do a quick YouTube workout, so you don’t have to find childcare.
3. Consider Liver- and Gut-Supportive Herbs and Supplements
If you're currently using an herbal blend to support your milk supply, you may already be consuming some of these ingredients, as many herbs recommended for boosting milk supply also support liver function. (WOW, right?)
*** Before starting any new supplements, it's important to consult with someone who is knowledgeable about herbs and supplements—someone who can guide you on how they might interact with anything you're already taking, and help determine which ones are most suitable for your body.
Milk thistle: Known for enhancing liver detoxification and repair.
Turmeric: Contains curcumin, which has anti-inflammatory and liver-protective effects.
Artichoke extract: Promotes bile production and overall liver function.
Collagen or bone broth: Helps repair the gut lining and supports gut health.
L-glutamine: An amino acid that supports intestinal integrity and reduces gut inflammation.
4. Keep On Lactating
Producing milk for at least six months significantly improves blood sugar levels and reduces the risk of insulin resistance long term.
Chest/breastfeeding not only benefits your baby but also promotes lasting metabolic health and supports your body’s hormonal balance during the postpartum period.
Additionally, lactating for longer than six months may help you build a more robust milk supply with each consecutive baby, setting the stage for smoother chest/breastfeeding experiences in the future.
Supporting Your Liver, Gut, and Hormones for a Robust Milk Supply
Taking care of your liver and gut health can be a gentle way to support your body in balancing hormones and managing inflammation—both of which play important roles in lactation. Small adjustments to your diet, movement, and supplements can have a meaningful impact on your milk supply and chest/breastfeeding experience.
If you're facing challenges with low milk production, please know that you're not alone. Every chest/breastfeeding journey is unique, and it’s okay to feel uncertain or frustrated at times. If you suspect underlying health concerns like PCOS, insulin resistance, or gut issues, making a functional nutrition appointment can be a helpful step toward understanding what’s going on and finding the support you need. Your body is doing its best, and with the right care and guidance, you can make progress toward the breastfeeding experience you hope for.
Ready to Support Your Milk Supply?
Whether you're pregnant and looking to become more insulin sensitive or postpartum and facing challenges with milk production, Robin Kaplan, Functional Nutrition Counselor, is here to help. Robin can guide you through personalized nutrition plans and gentle lifestyle adjustments to support your liver, gut, and hormones, optimizing your body's ability to produce milk and manage inflammation.
Reach out today to schedule your one-on-one appointment with Robin (consider a virtual appointment, if you don’t live in San Diego!) and take the next step toward a more nourishing and confident chest/breastfeeding experience. Your body’s potential is greater than you may think, and Robin’s compassionate, individualized care can help you unlock it.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Common Concerns While Breastfeeding - What is That Knot in My Breast?
Dealing with a plugged/clogged duct? While this condition is often painful and frustrating, it’s usually manageable with some self-care and support. So, what exactly are plugged (clogged) ducts, why do they happen, and what can you do to resolve them? Let’s break it down!
Originally published on June 29, 2011; Revised Dec 30, 2024
Author: Robin Kaplan, M.Ed, IBCLC, FNC
Ever woken up from a deep sleep to find that an area of your chest/breast is tender, a little red, and pretty uncomfortable? Upon further investigation, there may be a lump where the pain is radiating from? How did this happen? Should you be concerned? In most cases, there is little need for concern. Most likely, it is a pesky plugged (clogged) duct. While this condition is often painful and frustrating, it’s usually manageable with some self-care and support.
So, what exactly are plugged (clogged) ducts, why do they happen, and what can you do to resolve them? Let’s break it down!
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Why Do Plugged Ducts Happen?
There are several reasons why milk ducts can become plugged:
Infrequent or Skipped Feedings: Skipping feedings/pumping sessions or your baby sleeping for a longer stretch than your chest/breasts are used to can cause milk stasis. Milk stasis refers to a condition where milk is not effectively removed from the chest/breast, causing it to accumulate and remain stagnant in the milk ducts. This stagnation can lead to increased pressure, inflammation, and eventually a plugged duct if not addressed promptly.
Pump inefficiency: Using an incorrect flange size or a pump that doesn’t effectively remove your milk can increase your chances of a plugged duct
Poor Latch: If your baby is having latching difficulties, milk may not be efficiently removed.
Pressure on the Chest/Breast: Underwire bras, tight clothing, or even sleeping in certain positions can sometimes contribute to clogged ducts.
Stress, Fatigue, or Illness: Lack of sleep, emotional stress, or getting sick can all impact milk flow and immunity.
How to Resolve Plugged Ducts
The good news is that most plugged ducts can be resolved with some simple strategies:
Frequent and Effective Nursing or Pumping: Feed your baby often, starting on the affected side, or pump at regular, frequent intervals.
Ensure Proper Pump Fit and Technique: Make sure you're using the correct flange size for your pump and watch reliable YouTube tutorials on optimal pumping techniques to ensure effective milk removal.
Gentle Chest/Breast Massage: Apply gentle compressions while feeding/pumping to help move the blockage. Use your fingertips to apply light, circular motions starting from the outside of the chest/breast and moving toward the nipple. Avoid deep or aggressive massage, as this can worsen inflammation and discomfort. Therapeutic breast massage can also be very helpful.
Dangle Feeding: Lean over your baby while nursing to let gravity assist in clearing the duct.
Cold Compresses: Apply cold compresses (like frozen peas) to the swollen area for 20 minutes in between feedings to help reduce swelling.
Self-Care: Rest, stay hydrated, and eat immune-supporting foods to help minimize inflammation. (Check out last month’s blog post about boosting your immune system!)
What If Plugged Ducts Keep Happening?
If plugged ducts become a recurring issue, it’s time to dig deeper:
Meet with a Lactation Consultant: SDBFC’s lactation experts can help identify and resolve the root cause. This can range from addressing tongue/lip ties, troubleshooting your pump situation, or diving into your medical history to determine what’s causing chronic chest/breast inflammation.
Choline Supplementation: Incorporating choline can help disperse milk's fat particles more evenly, preventing them from clumping together and forming clogs. Starting recommended dosage is 500mg/day and can be increased, if necessary.
Therapeutic Ultrasound: Therapeutic ultrasound helps clear plugged ducts by using high-frequency sound waves to generate gentle heat within the chest/breast tissue, which can effectively break down milk blockages, increase blood flow to the area, and promote milk flow through the ducts.
When to Seek Help
If the lump doesn’t improve within 24-48 hours, or if you develop flu-like symptoms, fever, or increased redness and swelling, contact your lactation consultant or healthcare provider. These could be signs of mastitis, which may require additional recommendations or medical treatment. Check out our article on Mastitis for additional remedies/treatments.
If you still have questions about remedying plugged (clogged) ducts, we are just a consult away!
Plugged ducts can be a painful (temporary) interruption in your chest/breastfeeding journey, but with early intervention and proper care, they’re usually resolved quickly. Don’t hesitate to reach out to our lactation consultants if you need extra support. Schedule a one-on-one appointment (consider a virtual appointment, if you don’t live in San Diego!) with one of our lactation consultants for personalized care and expert advice tailored to your chest/breastfeeding and pumping journey.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
Immune Boosting Chicken Soup
As the seasons change and sniffles become more common, many of us turn to tried-and-true remedies to ward off colds and flu. One of the most beloved comfort foods, chicken soup, has been a go-to for generations. But is there more to this comforting bowl than just tradition? Science says yes!
Originally published on December 4, 2024
Author: Robin Kaplan, M.Ed, IBCLC, FNC
As the seasons change and sniffles become more common, many of us turn to tried-and-true remedies to ward off colds and flu. One of the most beloved comfort foods, chicken soup, has been a go-to for generations. But is there more to this comforting bowl than just tradition? Science says yes!
Chicken soup isn’t just a warm, nourishing meal—it’s packed with immune-boosting properties. Chicken meat is an excellent source of vitamin B-6, which supports essential chemical processes in the body. The broth, made from simmering chicken bones, provides gelatin and chondroitin, which help heal the gut and strengthen the immune system. Amino acids like L-glutamine and cysteine reduce inflammation, thins mucus, and reinforce the intestinal barrier, keeping your immune defenses strong!
Even the vegetables in chicken soup pull their weight! Carrots, celery, garlic, and onions are loaded with vitamins, minerals, and antioxidants that help fight off colds and flu. Together, these ingredients make chicken soup a powerful, science-backed remedy for staying healthy during cold and flu season. Ready to whip up a pot? Let’s get cooking!
ABOUT SDBFC
The San Diego Breastfeeding Center was established in 2009 by Robin Kaplan, International Board Certified Lactation Consultant, Functional Nutritionist, and parent. Her vision was to create a judgment-free, inclusive support system for families navigating infant feeding challenges. SDBFC offers a wide range of one-on-one breastfeeding, infant feeding, and nutrition consultations - as well as classes, support groups, online articles, and social media - making it your one-stop-shop for all things infant feeding!
Robin’s Immune Boosting Chicken Soup (Allergen-Free)
Ingredients for broth
2 tbsp olive oil
4 carrots, cut into bite size pieces
4 celery sticks, cut into bite size pieces
1 large yellow onion, chopped
6 garlic cloves, peeled and thinly sliced
2-3lbs bone-in, skin-on chicken thighs
1 cup of parsley, coarsely chopped
1 piece kombu (optional)
1 inch piece of peeled, whole ginger
Salt and pepper to taste
Ingredients for chicken soup
Shredded cooked chicken
4 carrots, cut into bite size pieces
4 parsnips, cut into bite size pieces
4 celery sticks, cut into bite size pieces
4 red potatoes, diced
Cooked noodles (optional)
Directions
Heat the olive oil in an 8 quart pot over medium heat. Add the carrots, celery, onion, and garlic to the oil and sauté for about 5 minutes, softening the vegetables and keeping the garlic from burning
Add in chicken, parsley, kombu (if using), and ginger (if using)
Cover with water so that all of the ingredients are submerged.
Bring to a boil, reduce the heat to medium/low, cover, and simmer for about 45 minutes
Once cooked, remove the chicken and let it cool.
Remove the kombu and ginger, if using, and discard
At this point, you can either strain out all of the vegetables OR blend all of the vegetables with an immersion blender into the broth (my preferred method. Makes the broth significantly more flavorful)
Season the broth with salt and pepper.
Remove the skin and bones from the cooled chicken, shred the chicken, and then place the shredded chicken back into the broth
Add in the ingredients for the chicken soup (carrots, parsnips, celery, and red potatoes) and simmer for 25 minutes, to soften the vegetables.
Before serving, add in cooked noodles (optional)
Soup will stay fresh in the refrigerator for up to 5 days and in the freezer for up to 3 months.
If meal planning feels like one more thing on your already full plate, we’re here to help!
Navigating meal planning while managing the unique nutritional needs of the perinatal period can feel overwhelming—but you don’t have to do it alone! If you’re looking for personalized guidance or need fresh, new recipe ideas that are easy to assemble and tailored to your postpartum journey, we’re just an appointment away! Schedule a functional nutrition consult today and let us help you create a meal plan that supports both you and your growing family.
SDBFC is committed to providing high-quality lactation and functional nutrition consultations to parents in San Diego and beyond. Explore our postpartum, prenatal, and functional nutrition consultations, take a breastfeeding class or attend a workshop.
About the Author
Robin Kaplan has been an IBCLC since 2009, the same year that she opened up the San Diego Breastfeeding Center. Robin was the founding host of the Boob Group podcast and published her first book, Latch: a Handbook for Breastfeeding with Confidence at Every Stage in 2018. Melding her passions for supporting lactating parents and holistic health, Robin finished her Functional Nutrition Certification in 2023. In her free time, she enjoys hanging out with her two teenage boys, hiking, traveling, weaving, cooking, and searching for the best chai latte.
