There’s no denying that breast milk really is liquid gold. Over time, it naturally adapts to meet your baby’s needs at every stage. Pretty great, right? Whether you’re a new mama or have been pumping/nursing for a while now, you know that breast milk is a powerful part of your baby's diet.
As your little one grows and their needs change, the balance of protein, carbs, and fats shifts. This helps with everything from digestion and weight gain to baby’s brain development. But something many mamas don’t quite realize until they’re well into their pumping and nursing journey? Your diet and lifestyle have a massive impact on your breast milk composition.
And since fat content plays such a huge role in your little one's growth, energy, and development, understanding how to increase it is important. So, if you’ve been staring at your pumped bottles, stressing that your little one needs more nutrition, this guide is for you. Get more fat in with practical, evidence-based strategies that work for all breastfeeding (pumping and nursing) moms.
And here’s your reminder before we dive in: your baby needs you more than your breast milk. Your mental health always comes first. If pumping is draining you, there are ways to make it more effective and efficient without burning yourself out. You’ve got this!
How To Get More Fat In Breast Milk
In this post, we’ll discuss helpful ways to boost the fat content in breast milk. Both pumping and nursing mamas will find tips and tricks to increase those calories and give your little one the best start possible. We’re going to go over:
- Easy tips that you can begin today to produce higher-fat milk without added stress.
- Whether breast milk naturally contains fat (spoiler: it does).
- How your diet, habits, and routines can help increase fat content in your milk.
- The specific types of fats that breast milk has.
- How much fat is usually in breast milk, and how/why it changes.
Whether you’re a mama who is exclusively pumping, combo-feeding, or planning to return to work, these tips can help you approach your milk production journey with confidence.
Does Breast Milk Contain Fat?
Yes, it sure does! In fact, 98-99% of the fat in breast milk is made up of triglycerides, which contain saturated fats, monounsaturated fats, and polyunsaturated fats (like omega-3 fatty acids). With that said, fat is actually one of the most important parts of breast milk composition. It is the powerful ingredient that provides your baby with energy, assists with weight gain, and impacts brain development.
Ultimately, all of the different fats contribute in different ways to development, growth, and overall health. While protein-rich foods in your diet help with milk production and muscle development, it’s fat that truly fuels your baby’s daily needs.
How Much Fat Is In Breast Milk?
On average, breast milk contains about 3%-5% fat. But here’s the super interesting part: the fat content in breast milk changes. And not just throughout the day, but even within a single pumping or nursing session! Foremilk, which is the milk expressed at the beginning of each session, is often faster and lower in fat. (Depending on how full your breasts are.)
As you continue and your breasts empty, the milk gradually becomes richer and higher in fat—this is known as hindmilk. It is expressed towards the end of sessions, and is essential for a full baby and healthy weight gain. This means that full breasts may produce thinner milk, while emptier breasts produce higher-fat milk. So, when you’re feeding your little one, the length of time you feed or pump can influence how much fat your baby gets.
The female body is so incredible, isn’t it?
How To Increase Fat In Your Breast Milk
Now it’s time for the good stuff! If you want your milk to be higher in fat, here’s how you can make it happen.
Eat More Healthy Fats
Did you know that your fat intake matters as well? Naturally, your body does a pretty good job of regulating your breast milk composition. But, eating a healthy diet with omega-3 fatty acids (along with other types of fats) can help support higher fat content in your milk.
So, if anything, this doesn’t mean you should load up on greasy foods. Instead, think: avocado toast, nut butters, olive oil, salmon, chia seeds, and walnuts. This food also boosts your own energy and recovery.
Make sure you also pair your healthy fats with protein-rich food. Lentils, lean meats, eggs, and Greek yogurt can help balance your diet while also supporting a consistent milk supply. When your body has supportive building blocks, your milk supply flourishes, and your milk composition supports baby’s growth.
Empty Your Breasts Fully
When you pump or nurse, make sure you’re fully emptying your breasts. Since fat content increases when your breast empties, stopping too early means your baby or bottle may miss out on the creamier, fat-rich milk. If you’re pumping, you can try gentle massage and compression to encourage more fat release. Hand-expressing can be a handy tool as well.
Related read: “Does Hand Expressing Increase Milk Supply?”
Extend Pumping Sessions
If you’re primarily using a breast pump, sometimes your breasts need a little more time to release the fattier milk. Extending your sessions by just 5-10 minutes can be incredibly beneficial. Effective and efficient pumping isn’t about speed; it’s about doing it long enough to signal your body to produce richer milk next time.
Pump or Nurse More Frequently
Waiting too long between sessions often means more engorged breasts. Unfortunately, this leads to more watery foremilk at first. Pumping or feeding more often can help ensure your little one frequently gets milk that’s higher in fat content.
Prioritize Rest and Hydration
I know, I know, telling a new mom to rest more is like telling her to take a spa day. But hear me out: your body needs sleep and water to produce the most nutrient-rich milk. Consistently running on empty makes pumping and nursing way harder, and this can affect both your milk supply and composition.
Even small adjustments like napping when baby naps or keeping a water bottle next to your pump can really add up.
Use Breast Compressions
When you’re pumping or nursing, compression can help mix the fat into the milk flow. This ensures your baby is getting more of the higher-fat milk, rather than mostly foremilk. This technique can be super helpful, especially for pumping moms who notice a clear layer of fat settling on top of their stored milk.
Get Support
As always, you should never be afraid to reach out for support. If you’re trying all the tips and tricks but not seeing the results you want, working with a lactation consultant can be a game-changer. The friendly lactation consultants from One With The Pump can look at your individual situation and provide support based on your needs. Sometimes, something as simple as a flange fit adjustment makes all the difference.
Want more support? I’m here to help!
Breast milk composition is often overlooked while pumping and nursing, but it’s a big part of the journey! With just a few minor, intentional adjustments to your routine, you can increase the fat content when producing breast milk. Remember: empty your breasts fully, keep up with a balanced diet, and aim to extend pumping sessions.
And don’t forget: your mental health should always come first. Pumping and nursing really are hard work. You need to be mentally healthy to do the best for your little one. If you’re feeling frustrated or overwhelmed, it’s okay! Know that you’re not alone, and support is always out there for you.
If you want a deeper dive into improving your pumping experience, check out The Ultimate Pumping Course. Or, book a 1:1 consultation to help make your pumping journey smoother. You’re doing an amazing job, you got this!
If you’re a new mama navigating the world of pumping, you may like my post: “20 Positive Affirmations for New Moms: Pumping Edition”.
