If you’re a breastfeeding mom who has noticed a dip in milk supply or are already struggling to keep up, what you eat may play a role. While most foods are perfectly safe, some ingredients are known to have a **mild drying effect** on breast milk.
This doesn’t mean you have to avoid them completely—just being mindful and limiting certain foods may help if you’re working to increase or protect your supply.
1. Sage and Strong Herbs
* Sage, parsley, peppermint, and spearmint are herbs often linked to reduced milk production.
* Small amounts in cooking are fine, but regular herbal teas or supplements could contribute to supply dips.
2. Caffeine
I love my coffee daily, but possibly limiting the caffeine could be a way to test if it's making your supply go down.
* Coffee, tea, soda, and chocolate all contain caffeine.
* Too much may cause fussiness in babies and, for some moms, a noticeable supply slowdown.
* Limit to 1–2 small cups a day if you’re sensitive to dips.
3. Alcohol
* Alcohol can temporarily block let-down reflex and reduce milk supply when used often.
* Occasional, moderate drinking is usually fine, but frequent use may make supply challenges worse.
4. Peppermint & Spearmint Teas
* Popular for soothing digestion, but also commonly used to help moms *wean* because of their supply-lowering effect.
* If you’re trying to boost milk, enjoy mint teas only occasionally.
5. Sugary & Carbonated Drinks
* Not direct supply killers, but they can dehydrate you and push out the fluids your body really needs.
* For moms with low supply, staying hydrated with **water, coconut water, or herbal lactation teas** is more supportive.
6. Highly Processed Junk Foods
* Packaged snacks high in sodium, preservatives, and trans fats can sap your energy and affect hydration.
* While they won’t “dry you up,” they can make it harder for your body to focus on milk production.
7. Excess Vitamin C & B6 Supplements
* Normal amounts in food are safe. But **very high supplement doses** of B6 or Vitamin C have been linked to reduced supply.
* Stick to balanced nutrition unless your provider recommends otherwise.
The Takeaway for Moms With Low Supply
If you’re struggling, avoiding or limiting these foods may help keep every drop of milk flowing. But the biggest supply boosters are staying hydrated, eating balanced meals, and nursing or pumping often.
Every mom is different—what lowers supply for one may not affect another. If you’re consistently noticing drops, **work with a lactation consultant** for personalized support. Small changes in diet plus consistent breastfeeding routines can make a big difference.
Quick Snacks to Support Milk Supply
Here are a few easy, supply-friendly snacks you can reach for when you’re hungry and short on time:
- Oatmeal energy bites – oats are a classic milk booster.
- Trail mix with almonds & pumpkin seeds – full of healthy fats and minerals.
- Hummus with whole grain crackers – protein + fiber keeps you full and fueled.
- Greek yogurt with flaxseeds – probiotics and omega-3s for supply support.
- Lactation cookies – baked with brewer’s yeast, oats, and flax for an extra boost.
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