Fuel yourself. Supply follows removal.

Probably not by much, and it would be dishonest to promise otherwise. Oats, barley and fennel are nourishing and harmless for most people, but the evidence that they increase supply is weak and studies are mixed. Milk production largely works on demand and supply — how often and how effectively milk is removed matters far more than what's on your plate.

Check with a doctor, pharmacist or lactation consultant before taking any. Fenugreek can cause stomach upset, can lower blood sugar — which matters with diabetes — may interact with blood-thinning medicines, and can cause reactions in people allergic to peanuts, chickpeas or other legumes. Herbal supplements aren't tightly regulated and doses vary between products.

The usual signs are nappy output, weight gain along their growth chart, alertness, and audible swallowing during feeds. If there are fewer wet or dirty nappies than expected, poor weight gain, a baby who is very sleepy and hard to wake, or who feeds constantly without ever settling, contact your midwife, health visitor or doctor urgently — and emergency services if your baby seems very unwell. No recipe replaces that.

Then follow that advice. Formula is sometimes recommended for medical reasons, combination feeding is a common and legitimate choice, and any plan to reduce top-ups should be made with a lactation consultant or doctor rather than alone. A fed baby comes first — this guide won't push you in either direction.

Food you can manage with a newborn: a week of simple meals from what's already in your kitchen, a one-handed snack station beside where you feed, a freezer list, and scripts for turning vague offers of help into a shop or a hot meal. Plus a clear map of who to call about feeding — a lactation consultant, midwife, health visitor or helpline — and honest information so you're not buying supplements at 3am.