5 Unsuspecting Foods that Increase or Decrease Milk Supply
It seems that a breastfeeding mother’s main concern and worry is often, “Will I make enough milk for my baby?” While many mothers are able to establish a healthy supply naturally, low milk supply causes can vary widely, and some parents may need extra support along the way. If you’ve been researching how to increase milk supply or wondering what to eat to increase breast milk, you’re not alone.
Many parents turn to galactagogue foods and herbs when looking for foods that increase milk supply. Oats, oatmeal, fennel, and certain herbs all have a reputation for supporting milk production. In fact, one of the most commonly searched questions is: does oatmeal increase milk supply? While every body responds differently, oats are widely considered one of the most popular lactation foods in a breastfeeding diet because they are nourishing, comforting, and easy to incorporate into daily meals.
You may have also heard of fenugreek as a common lactation ingredient. While some parents find it helpful, others report that it can actually decrease supply or cause digestive discomfort. So if you’re wondering, does fenugreek increase milk supply? The answer is: sometimes, but not always. Because herbs affect everyone differently, it’s important to pay attention to your own body and work with a trusted provider when needed.
But did you know there are also foods that decrease milk supply? Some foods that affect milk supply may be helpful for oversupply or weaning, but frustrating if you are already struggling with production. While small amounts are usually fine, the following foods may negatively impact supply when consumed in larger quantities.
Parsley
Parsley is a diuretic. Nibbling on a sprig of parsley after a meal tastes refreshing and likely won’t impact your supply. But large quantities may contribute to foods that decrease milk supply, especially for parents already experiencing low milk supply causes. One dish to avoid in the immediate postpartum period is tabbouleh. Once your supply is established, occasional servings are usually fine.
Peppermint
Peppermint and spearmint are among the more surprising foods that affect milk supply. Drinking an occasional cup of peppermint tea is usually not a problem, but consuming large amounts daily may decrease production. Altoids and strong peppermint candies can have the same effect when eaten frequently.
Sage and Oregano
Does sage dry up milk supply? For many breastfeeding parents, yes — sage is commonly used to help reduce oversupply or support weaning. Oregano may also negatively impact supply in large amounts. Small amounts used in cooking are generally okay, but concentrated teas and supplements can affect production more noticeably.
Cabbage Leaves
Cabbage can work wonders for relieving breast engorgement, but overdoing it may decrease supply. Applying cabbage leaves more than once or twice a day can contribute to reduced milk production. Topical creams made from cabbage extract may have similar effects.
Beer and Alcoholic Beverages
Beer and other alcoholic beverages are often incorrectly promoted as foods that increase milk supply. Have you ever heard, “Have a beer, it’ll help your milk come in?” In reality, does alcohol decrease milk supply? Yes — alcohol can inhibit the milk ejection, or let-down, reflex, making it harder for baby to transfer milk effectively. Over time, this may contribute to lower supply. An occasional drink is usually okay, but it’s best enjoyed after feeding your baby.
What About Caffeine?
Many parents also ask: does caffeine affect milk supply? Moderate caffeine intake is generally considered compatible with breastfeeding, but excessive amounts may contribute to dehydration, stress, or changes in feeding behavior for some babies. Like many foods that affect milk supply, tolerance varies from person to person.
Whether you’re exploring foods that increase milk supply, avoiding foods to avoid while breastfeeding, or simply trying to build a more supportive lactation foods breastfeeding diet, remember that every feeding journey looks different. Gentle nourishment, hydration, frequent milk removal, and support can all play a role in how to increase milk supply over time.
*Please seek the advice of a board-certified lactation consultant (IBCLC), naturopath, or certified herbalist before experimenting with herbs to help with milk supply issues. Herbs are medicines, and many have potential side effects or allergic reactions. Understanding the root cause of your specific situation is important before beginning any treatment or supplementation.