In my line of work as a Breastfeeding Medicine and 4th Trimester Specialist in Chicago, I often get asked what herbs or foods can help with lactation.  In this article, I focus on what herbs and foods might hurt your breastfeeding journey. 

Herbs That Reduce Milk Production: Peppermint and Sage

Peppermint and sage are two herbs commonly used in cooking and teas, but they can also negatively affect breast milk production. In fact, those providing lactation services often use these herbs specifically for mothers who are actively trying to wean or manage hyperlactation.

• Peppermint: This herb found in many everyday items like Altoids, mint teas, and even desserts. Many use it for it's calming effects and to ease tummy upset.  If you don't know about its potential effects on milk supply, you might think it's a good option to help with your perinatal mental health.  But be careful.

• Sage: Sage is often used in savory dishes, particularly during holiday meals. (Though I don't cook a lot with sage, I still dream about a Brown Butter Sage Gnocchi I had at A Tavola restaurant in Chicago when my husband and I lived in Ukrainian Village.  If anyone knows of something similar in the Oak Park area where I now live, please don't keep it a secret!)  Like peppermint, sage can lead to a reduction in milk production. If you use it in your cooking frequently, be aware of its potential effects and adjust accordingly.

Depending on your breastfeeding goals, you may want to avoid peppermint and sage during the postpartum period. 

Other Foods and Drinks to Be Cautious About While Breastfeeding

There are other foods and drinks that may also affect your breastfeeding experience. One common food item that people tend to worry about during their postpartum period is alcohol. Generally, an occasional drink is considered safe while lactating, but over-indulging may bring down production.  In addition, remember that handling your baby while intoxicated is not safe.  If you are feeling the effects of the alcohol, then the alcohol is still in your system and will make it's way to your breast milk. 

Two recommendations to help minimize the effects of alcohol on your baby if you do choose to have a drink.  First, try to have the drink at the same time you are feeding your baby, that way by the time of the next feeding, it will have been mostly metabolized.  Second, limit your drinking to one drink per "session" so that you will never have significantly high blood alcohol levels.  That being said, some people are VERY sensitive to alcohol and should probably avoid it altogether while breastfeeding or simply when caring for a baby or child at all.  

Another element of food to be mindful of is excessive caffeine intake. While a cup or two of coffee is fine for most breastfeeding moms, caffeine can lead to jitteriness and disrupted sleep for both you and your baby. If you're noticing these symptoms, consider cutting back. Keep in mind that caffeine isn’t just in coffee but also in tea, chocolate, and some soft drinks, so be mindful of your overall intake throughout the day.

Spicy Foods and Gassy Vegetables: What About Them?

Some breastfeeding mothers worry that eating spicy foods or gassy vegetables like broccoli or cauliflower will upset their baby’s digestion or cause discomfort. Fact or fiction? While every baby is different, there is no clear evidence that these foods will affect your baby negatively. However, if you notice that your baby seems fussier or out of sorts frequently, it’s worth paying attention to patterns or keeping a food log and adjusting your intake as needed.

Some babies do develop sensitivities or even allergies to the proteins in a mother's diet. If you suspect this may be the case for your baby, it's best to discuss this with your pediatrician before making any drastic dietary changes. Life is hard enough with a newborn, cutting out some of your favorite or most nutritious foods can put a strain on your body and your mental health, which in turn can have an aeffect on your milk supply.

Most moms can enjoy a varied diet, including flavorful and healthy foods, while breastfeeding.

How a Lactation Consultant Can Help

As an International Board Certified Lactation Consultant and Breastfeeding Medicine physician in Chicago, I often work with mothers who need support identifying factors that could be affecting their milk production. Whether it's dietary changes, latch issues, or managing weaning, having the guidance of a lactation professional can make all the difference. Together with the rest of your healthcare team, we can create a breastfeeding care plan that suits your needs and helps ensure you and your baby thrive.

If you're in the Chicago area and looking for guidance, consider working with a professional who understands both breastfeeding and newborn care. I provide pediatric care in your home in the first weeks postpartum.  This type of personalized support can go a long way in improving your postpartum experience after giving birth and preventing postpartum depression and postpartum anxiety.  

It's impossible to know everything and a lot is out of your control.  Remember, you do not need to be perfect at everything, and you are not alone — whether you're looking for a lactation consultant, breastfeeding medicine physician, newborn care specialist, postpartum doula, or pediatrician in Oak Park or the surrounding Chicago area, there is support available to help you through the fourth trimester.

Reach out when you need assistance to help ensure your postpartum experience is as successful and fulfilling as possible.  

And Bon Appetit!