Can You Drink Tea, Eat Spicy Food While Breastfeeding?

For new moms, advice about what to eat while breastfeeding can be overwhelming. From caffeine to spicy foods, there are countless myths about foods that could potentially affect milk supply or even cause discomfort for your baby. In this article, we’ll debunk some common breastfeeding diet myths and provide clear guidance on what you can safely enjoy without worry.

Myth #1: Caffeine Is Off-Limits for Nursing Moms

Reality: Moderate caffeine intake is generally safe.

It’s true that caffeine can pass into breast milk, but if you keep your daily intake under 300 mg, it's unlikely to affect your baby. For example, one medium-sized coffee from Starbucks contains about 150 mg of caffeine, so an occasional cup won’t hurt. However, be cautious if your baby shows signs of caffeine sensitivity, like irritability or trouble sleeping.

Common Caffeine Content in Beverages:

Regular Coffee (8 oz): 80-150 mg
Latte (Medium): 75 mg
Green Tea (8 oz): 20-30 mg
Soda (12 oz can): 35-50 mg

For sensitive newborns or preemies, even small amounts of caffeine may cause symptoms. If this is the case, try reducing caffeine and observing any changes.

Myth #2: Spicy Foods Will Make Your Baby Fussy

Reality: Spicy foods are generally safe to eat.

While it’s possible that eating spicy foods can slightly alter the flavor of breast milk, this usually doesn’t harm or discomfort your baby. In fact, exposure to different tastes might even help them accept a wider range of foods when they start solids. However, if you notice any unusual fussiness after eating spicy meals, you can avoid these foods for a while and reintroduce them later.

Myth #3: Foods Like Dairy and Beans Cause Gas in Babies

Reality: Most foods that cause gas in moms don’t affect babies the same way.

Gas-producing foods like broccoli, beans, and dairy may make you feel bloated, but they don’t usually have the same effect on your baby. Most infants tolerate these foods well, but if your baby seems unusually gassy or fussy after you eat a certain food, try eliminating it temporarily to see if symptoms improve.

Myth #4: Seafood Can Trigger Allergies in Breastfed Babies

Reality: Seafood is safe unless your baby shows signs of an allergy.

Eating seafood while breastfeeding is safe, as long as you avoid high-mercury fish like shark, swordfish, and king mackerel. Seafood allergies are uncommon in breastfed babies, but if you or your family has a history of allergies, watch for signs like rash, vomiting, or diarrhea. If any of these occur, eliminate the suspected food and consult a pediatrician.

Tips for Safe Seafood Consumption:

Safe Choices: Salmon, tilapia, shrimp, and cod
High-Mercury Fish to Avoid: Swordfish, shark, and king mackerel
Be Mindful of Raw Seafood: If you’re craving sushi, ensure it’s fresh and from a reliable source to avoid foodborne illnesses.

Myth #5: Fried and Grilled Foods Should Be Avoided

Reality: Occasional indulgence is fine.

While fried and grilled foods may contain high levels of unhealthy fats, they’re not harmful in small amounts. That said, try to prioritize nutrient-dense meals to support recovery and milk production. Both fried and grilled items can occasionally be enjoyed if they are balanced with healthier options.

Myth #6: Desserts and Cold Foods Will Harm Milk Quality

Reality: Moderation is key; cold foods are safe.

Indulging in sweets won’t directly impact milk quality, but sugary foods can contribute to weight gain. Occasional treats are fine, but try to limit them for your own health. And as for cold foods, they don’t make breast milk “cold” or cause digestive issues for the baby—this is a common misconception.

Myth #7: Alcohol Is Completely Off-Limits While Breastfeeding

Reality: It’s best to avoid alcohol, but occasional intake with planning is possible.

Alcohol can pass into breast milk and may affect milk supply, as well as your baby’s sleep and development. If you do consume alcohol, wait at least 2-3 hours per drink before breastfeeding. Alcohol cannot be “pumped out,” so waiting until it’s metabolized is the only safe approach. For example, drinking one standard glass of wine (5 oz) would require a wait time of around 2-3 hours before nursing again.

Myth #8: Certain Foods Can “Dry Up” Milk Supply

Reality: No specific foods are proven to reduce milk supply.

You may have heard that foods like mint, parsley, or cabbage can reduce milk production, but there’s no scientific evidence supporting this. Milk production is primarily influenced by feeding frequency and milk removal, so these foods are unlikely to impact supply. If you’re trying to wean, these foods won’t have a dramatic effect either.

Conclusion

Breastfeeding moms often face a lot of dietary advice that can feel restrictive or confusing. Thankfully, most foods are safe to eat while nursing, and there’s little need to stress about rigid restrictions. Just remember to focus on balanced meals, stay hydrated, and enjoy a variety of foods to keep both you and your baby healthy. If you notice specific reactions from your baby, make adjustments as needed and consult with your pediatrician.