As a breastfeeding mom, you’re always looking out for your baby’s well-being, and a big part of that is making sure your milk supply stays strong. But have you ever wondered if the foods you eat could have an impact? While most foods are perfectly safe and won’t affect your milk production, some may reduce your supply. In this post, we’ll talk about foods that could potentially decrease your milk supply and what you can do to keep your milk flowing!

Does Diet Affect Milk Supply?

In general, a well-balanced diet supports your breastfeeding journey, but some foods and herbs may hurt milk production. These are typically things that need to be consumed in large quantities to have an impact, but it’s still helpful to know what to look out for, especially if you’re already concerned about low milk supply.

Foods and Herbs That May Decrease Milk Supply

1. Sage and Peppermint
   Sage and peppermint are common herbs that can reduce milk supply when consumed in large amounts. Peppermint tea or candies may not be a big issue if enjoyed occasionally, but if you’re consuming them daily, they might contribute to a decrease in your milk flow.

2. Parsley
   Parsley is another herb that can affect the milk supply. While adding some to a dish is unlikely to cause issues, eating large amounts—like in a salad—could have a noticeable effect.

3. Thyme and Oregano
   These herbs are often used in cooking, but when taken in large amounts, they could potentially lower milk supply. While everyday use in recipes is generally safe, concentrated supplements or herbal teas might cause concern.

4. Caffeine
   While caffeine doesn’t directly decrease milk supply, excessive intake could cause dehydration, which may indirectly affect your milk production. Stick to moderate levels—one to two cups of coffee or tea per day should be fine.

5. Alcohol
   Drinking alcohol can lead to dehydration, which may affect your milk supply. It also alters the taste of your milk, which might make your baby less interested in nursing. If you plan to have an occasional drink, it’s best to nurse your baby beforehand or wait at least a couple of hours after having alcohol.

6. Peppermint- and Sage-Infused Products
   Watch out for products like lozenges or herbal teas that are heavily infused with peppermint or sage. Regular use of these can impact your milk flow if consumed frequently.

What Should You Do If You Notice a Drop in Milk Supply?

If you think a particular food or herb might be affecting your milk supply, here are a few steps to help get things back on track:

• Eliminate or reduce the food: Try cutting back on foods you suspect may be causing the issue. Often, milk supply will increase again once those foods are no longer a part of your daily diet.
• Stay hydrated: Water plays a key role in milk production. Make sure you’re drinking enough throughout the day, especially if you're consuming caffeine or alcohol.
• Eat a balanced diet: Focus on eating nutrient-rich foods like leafy greens, whole grains, lean proteins, and healthy fats to support your overall health and milk production.
• Breastfeed frequently: Your body produces milk on a supply-and-demand basis. The more often your baby nurses, the more milk you’ll make.
• Consider lactation-boosting foods: If you're worried about low supply, try adding foods like oatmeal, flaxseeds, and almonds into your diet. These are known to help boost milk production.

When to Seek Help

If you’ve made changes to your diet but are still struggling with a low milk supply, it may be helpful to talk to a lactation consultant or your healthcare provider. They can offer personalized advice and help you identify other possible causes for the drop in milk production.

While most foods are perfectly safe during breastfeeding, there are a few that could potentially reduce your milk supply if consumed in large quantities. By being aware of foods like sage, peppermint, and parsley, you can make informed decisions about your diet and keep your milk supply healthy for your baby. Remember, every mom’s body is different—what affects one person may not affect another. The key is to find what works best for you and your little one!

Breastfeeding is a special journey, and with a little knowledge, you can make the best choices to support both you and your baby. Keep nourishing yourself and your baby—you're doing an amazing job!

Join other mamas inside The Postpartum Shift and learn practical strategies to manage common issues like sore nipples, low milk supply, engorgement, and fatigue, while enjoying delicious meal plans and recipes tailored to support your milk supply and overall postpartum well-being.