Is Your Milk Flow Slowing Down? You Might Be Eating These

Common Herbs and Foods That Decrease Breast Milk Supply

Breastfeeding is an incredible bonding experience, but maintaining a healthy milk supply can sometimes be challenging. While certain foods and herbs may boost your milk production, others can reduce it.

If you’re concerned about your milk supply, understanding what might affect it can help.

This article will cover common herbs and foods that might decrease your milk supply and provide tips for maintaining a steady flow.

How Milk Supply Works

Your milk supply is regulated by two main hormones: prolactin, which helps make milk, and oxytocin, which allows milk release during feedings.

Anything that interferes with these hormones—stress, dehydration, or certain foods—can impact how much milk you produce.

Understanding which herbs and foods may lower milk production is key, especially if you’re trying to increase your supply or are concerned about it during your breastfeeding journey.

Common Herbs That Might Decrease Milk Supply

Sage

Sage is often used in cooking, particularly around Thanksgiving. While it’s a flavorful herb, consuming large amounts can reduce your milk supply.

The compounds in sage may interfere with prolactin levels, which affects milk production. However, don’t worry—using sage in average cooking amounts is unlikely to have any negative impact.

Peppermint

Peppermint can lower milk production, especially when consumed in large quantities through teas, mints, or candies. The menthol in peppermint is thought to have a drying effect on the body, including the mammary glands.

This can reduce the production of prolactin and, in turn, your milk supply. Consider limiting peppermint if you’re worried about supply, especially in large amounts.

Parsley

Parsley has been traditionally used as a culinary herb and medicinal. While research on its effects on milk supply is limited, some believe it can lower milk production due to its potential to reduce prolactin.

Again, using parsley in small amounts is safe, but consuming it in excess could impact your supply.

Oregano

Like sage, oregano contains carvacrol and thymol compounds that may affect milk production. There’s no need to worry if you’re using oregano as a seasoning.

However, if you’re consuming it in large quantities or using oregano oil or supplements, it may interfere with lactation.

Lemon Balm

Often used in teas and supplements, lemon balm contains eugenol, which can reduce prolactin levels. While the evidence is limited, lemon balm could lower your milk supply, especially if consumed in large amounts. If you enjoy lemon balm tea, consider limiting your intake.

Black Walnut

Black walnut has been traditionally used to reduce milk supply. It contains a compound called juglone, which might inhibit prolactin release.

However, there isn’t enough scientific evidence to fully support its use in decreasing milk supply. Due to the potential side effects, avoiding black walnut is best if you’re concerned about your supply.

Rosemary

Rosemary is another herb that may affect milk production. It contains compounds that can have a drying effect on the mammary glands, potentially reducing milk supply by lowering prolactin.

If you’re using rosemary in everyday cooking, it’s unlikely to have a significant impact, but consuming large amounts or using rosemary oil could affect your milk.

Foods That May Decrease Milk Supply

Alcohol

While moderate alcohol consumption isn’t likely to affect your milk supply, frequent or heavy drinking can lead to a decrease in milk production.

Alcohol acts as a depressant on the central nervous system, temporarily blocking the release of oxytocin, which disrupts the letdown reflex. Over time, this can reduce the milk supply.

If you do choose to drink, wait at least two hours after consuming alcohol before breastfeeding to give your body time to process it.

Caffeine

Too much caffeine can reduce milk production and disrupt your baby’s sleep patterns. While a small cup of coffee is generally acceptable, excessive caffeine—more than 300 mg per day (about two cups of coffee)—could impact your milk supply. Be mindful of caffeine in sodas, teas, and chocolates, too.

Mint-based Products

Both peppermint and spearmint are famous for their cooling effects, but when consumed in large amounts, they can reduce milk production.

Menthol, the active compound, can dry up the mammary glands and interfere with prolactin.

You may want to cut back to maintain a steady milk supply if you’re consuming a lot of mint-flavored tea, gum, or candies.

High-sugar and Processed Foods

While not as directly linked to milk supply as herbs or alcohol, a diet high in sugar and processed foods can negatively impact your overall health and energy levels, affecting your milk production. Focus on a balanced diet with plenty of whole foods to nourish yourself and your baby.

Lifestyle Factors That Can Contribute to Low Milk Supply

• Stress: Chronic stress can raise cortisol levels, which might block the effects of oxytocin, reducing milk flow. Try incorporating relaxation techniques, such as deep breathing, yoga, or meditation, into your daily routine.
• Hydration: Dehydration can affect milk production. Aim to drink enough water throughout the day—roughly 8 cups—but listen to your body and drink when thirsty.
• Sleep: Sleep deprivation can lower prolactin levels and hinder milk production. Try to rest when you can, even if it means napping while your baby sleeps.
• Exercise: While regular, moderate exercise can support your overall health, overexercising can negatively affect your milk supply. Be mindful of overdoing it, especially in the early stages of breastfeeding.

How to Maintain a Healthy Milk Supply

• Eat Lactation-Supporting Foods: Focus on foods that support milk production, like oats, flaxseeds, and brewer’s yeast.
• Stay Hydrated: Drink plenty of water, herbal teas, or lactation drinks to stay hydrated and promote milk production.
• Frequent Nursing or Pumping: The more you breastfeed or pump, the more your body will produce milk. Frequent stimulation of your breasts signals your body to keep producing milk.
• Manage Stress: Take time for yourself to relax and unwind, even if it’s just for a few minutes each day.

When to Seek Professional Help

If you’re concerned about your milk supply, talking to a lactation consultant or healthcare provider is always a good idea.

They can help you determine if something is affecting your supply and guide you on the best strategies to maintain or increase it.

Conclusion

Maintaining an entire milk supply is crucial for your breastfeeding journey. While certain herbs and foods can decrease your milk production, being aware of them and adjusting your diet can make a big difference.

Stay mindful of what you eat and drink, and remember to consult with healthcare professionals if you have any concerns about your supply.

With some care and attention, you can ensure you provide your baby with the necessary nourishment.