Is Ginger Tea Good for Breastfeeding Mothers?

Posted on May 26, 2026

Introduction
Understanding Ginger as a Galactagogue
Is Ginger Tea Safe While Breastfeeding?
Potential Benefits for Milk Supply
Ginger for Postpartum Recovery
How to Enjoy Ginger Tea While Nursing
Potential Side Effects to Watch For
Action Steps for Supporting Your Supply
When to Seek Professional Help
Beyond the Tea: A Holistic Approach
Conclusion
FAQ

Introduction

As a new parent, you probably spend a lot of time thinking about what you put into your body. Whether it is that third cup of coffee or a spicy meal, it is natural to wonder how your diet impacts your nursing baby. Many families look for natural ways to support their milk supply and overall wellness during the postpartum period. Ginger is a common kitchen staple often recommended for its soothing properties and potential to boost milk production.

At Milky Mama, we know that breastfeeding is a beautiful journey, but it is not always a simple one. Navigating herbal remedies can feel overwhelming when you are also managing sleep deprivation and diaper changes. You want to know what is safe, what is effective, and how it might help you reach your breastfeeding goals.

This post will explore whether ginger tea is a helpful addition to your routine. We will look at the science behind its use as a galactagogue, its role in postpartum recovery, and how to use it safely. Ginger tea is generally considered safe for breastfeeding mothers and may offer unique benefits for both milk supply and physical comfort.

Understanding Ginger as a Galactagogue

Before adding any herb to your diet, it helps to understand what a galactagogue is. A galactagogue is simply a substance that may help increase breast milk production in humans. While some galactagogues are prescription medications, many are found right in your pantry, including oats, flaxseed, and ginger.

Ginger, or Zingiber officinale, has a long history of use in traditional medicine across Southeast Asia and parts of Africa. In these cultures, ginger is often classified as a "warming" food. Traditional practitioners believe that after the physical toll of childbirth, the body needs heat and improved circulation to recover and begin the lactation process.

While the concept of "warming" the body is traditional, modern lactation science supports the idea that healthy circulation is vital for milk production. Your breasts rely on a steady flow of blood to deliver the hormones and nutrients needed to create milk. Because ginger is known to support circulation, it fits naturally into a supportive breastfeeding diet.

Is Ginger Tea Safe While Breastfeeding?

The short answer is yes, ginger is generally considered safe for breastfeeding mothers when consumed in moderate amounts. The U.S. Food and Drug Administration (FDA) lists ginger as "Generally Recognized as Safe" (GRAS) for use in food. This means that using fresh ginger in your cooking or enjoying a cup of ginger tea is unlikely to cause issues for most healthy parents.

However, "natural" does not always mean "unlimited." While ginger is safe, it is still a potent herb. Most lactation consultants suggest limiting your intake to one or two cups of ginger tea per day. This amount allows you to enjoy the benefits without overdoing it.

It is also important to consider your own health history. If you had significant blood loss during delivery or are taking blood-thinning medications, you should speak with your healthcare provider before consuming ginger regularly. Ginger has mild anti-coagulant properties, meaning it can slightly thin the blood. Always consult your doctor or an IBCLC if you have concerns about adding a new supplement to your routine.

Potential Benefits for Milk Supply

Many nursing parents turn to ginger specifically because they hope it will help them make more milk. While more large-scale human studies are needed, the existing research is quite promising, especially for the very early days of breastfeeding. For more strategies, explore this guide to what supplements may help with milk supply.

Supporting Lactogenesis II

Lactogenesis II is the clinical term for when your milk "comes in." This usually happens between two and five days after birth. During this time, your body transitions from making small amounts of colostrum to producing a higher volume of mature milk.

A study conducted in Thailand looked at the effects of ginger on women in the immediate postpartum period. The researchers found that women who took ginger in the first few days after a vaginal delivery had a significantly higher volume of milk by day three compared to those who did not. While the difference became less noticeable by day seven, it suggests that ginger can be an excellent way to jumpstart your supply.

Improving Let-Down and Blood Flow

Ginger is a natural vasodilator. This means it helps your blood vessels relax and widen, which improves blood flow throughout your body. For a breastfeeding mother, this is particularly helpful for the let-down reflex.

The let-down reflex is the process where your body releases milk from the tiny sacs in your breast so it can flow to your baby. This process is triggered by the hormone oxytocin. When your circulation is healthy and you feel physically warm and relaxed, your body can more easily release the milk your baby needs. Sipping a warm cup of ginger tea can provide the physical warmth and circulatory support to help this process along.

Key Takeaway: Ginger may be most effective in the first few days after birth to help your milk come in, but its ability to support circulation makes it a helpful tool throughout your entire journey.

Ginger for Postpartum Recovery

Breastfeeding success is often tied to how well the mother is recovering. If you are in pain, nauseated, or overly stressed, your body may prioritize healing over milk production. Ginger can be a powerful ally in your overall postpartum recovery.

Managing Nausea and Digestion

Many mothers experience digestive issues or nausea in the weeks following birth. This can be due to shifting hormones, the side effects of pain medication, or the body’s internal organs shifting back into place. Ginger is famous for its ability to soothe the digestive tract and reduce nausea.

By supporting your digestion, ginger helps you stay comfortable and well-nourished. When you feel good, it is much easier to maintain a frequent nursing or pumping schedule. You can also review this guide to nourishing your body during your breastfeeding journey.

Reducing Inflammation and Pain

The anti-inflammatory properties of ginger are well-documented. It contains compounds called gingerols that may help reduce systemic inflammation. This can be beneficial for the general muscle aches that come with holding a newborn or the discomfort of recovering from a C-section.

While ginger is not a replacement for medical pain relief, adding it to your diet can be a gentle, natural way to support your body's healing process. We often recommend a holistic approach to recovery, where nutrition and hydration play a central role.

Aiding with Breast Engorgement

Breast engorgement occurs when your breasts become overly full, hard, and painful. This usually happens in the first week as your milk supply increases and blood flow to the breast tissue peaks. It can be quite uncomfortable and even make it difficult for your baby to latch.

In some traditions, ginger is used topically as a warm compress to treat engorgement. Applying a warm ginger compress can help soothe the tissue and encourage milk to flow, making it easier to empty the breast.

How to make a ginger compress:

Grate a small amount of fresh ginger into a bowl of warm water.
Soak a clean washcloth in the ginger water and wring it out.
Apply the cloth to the engorged area for 10–15 minutes before nursing or pumping.
Wash your breast gently after the compress to ensure no ginger residue is left for the baby to taste.

For help with engorgement, mastitis, latch concerns, and other breastfeeding challenges, consider professional breastfeeding help from a certified lactation consultant.

How to Enjoy Ginger Tea While Nursing

If you want to incorporate ginger tea into your day, there are several ways to do it. You do not need expensive supplements to see the benefits; simple, fresh preparations are often the best.

Fresh Ginger Root Tea

Making your own tea from fresh root is the most potent way to consume ginger.

Peel a one-inch piece of fresh ginger root.
Slice it thinly or grate it to increase the surface area.
Simmer the ginger in two cups of water for about 10 minutes.
Strain the liquid into a mug.
Add a squeeze of lemon or a small amount of honey for flavor.

Store-Bought Tea Bags

If you are short on time, store-bought ginger tea bags are a great option. Look for brands that use "organic ginger" as the primary ingredient. Be sure to check the label for other herbs. Some tea blends contain herbs like sage or peppermint, which in large amounts may actually decrease milk supply.

Milky Mama Hydration Options

Hydration is the foundation of a healthy milk supply. While ginger tea is wonderful, you might also want to explore other flavored options that support lactation. Our Pumpin Punch™ is a fan favorite for its refreshing taste and hydration-boosting ingredients. You can browse the lactation drink mixes collection for additional options.

Many moms find that alternating between warm herbal teas and refreshing lactation drinks helps them stay on top of their fluid intake throughout the day.

Potential Side Effects to Watch For

While ginger is generally safe, every person and every baby is different. There are a few things you should keep an eye on when you start drinking ginger tea.

Digestive Upset and Heartburn

In some people, ginger can cause mild heartburn or a bit of stomach irritation, especially if consumed on an empty stomach. If you find that ginger tea is making you uncomfortable, try drinking it with a snack or a meal.

Baby's Reaction to Flavor

What you eat does affect the flavor of your breast milk. Some babies enjoy the slight change in taste, while others might be more sensitive. If you notice your baby is unusually fussy or refusing the breast after you have consumed ginger, you might want to scale back and see if their behavior changes.

Most babies, however, tolerate the subtle flavor changes in breast milk very well. In fact, exposure to different flavors in breast milk can sometimes make babies more open to trying new foods when they start solids later on.

Gas and Irritability

There is a common concern that "spicy" or "strong" foods will give a baby gas. While ginger is spicy, it is also a carminative, which means it usually helps relieve gas. If you notice your baby seems gassier than usual, consider whether you have significantly increased your intake or if you are consuming ginger alongside other gassy foods like broccoli or beans.

Action Steps for Supporting Your Supply

If you are looking to boost your supply using ginger tea, here is a simple plan to get started:

Start small: Begin with one cup of ginger tea per day to see how your body and your baby react.
Stay consistent: For the best results, try to enjoy your ginger tea at a similar time each day, perhaps as part of a morning or evening relaxation routine.
Prioritize hydration: Remember that ginger tea counts toward your daily fluid intake, but you still need plenty of plain water and electrolytes.
Pair with nutrition: Herbs work best when your body has the calories it needs. Consider pairing your tea with a nourishing snack like our Pumping Queen™ herbal supplement or our Emergency Lactation Brownies to give your body a complete range of lactation support.
Monitor your output: Keep track of your baby's wet diapers and weight gain. These are the best indicators that your supply is on the right track.

"Every drop counts. Whether you are using ginger tea to support your supply or simply to feel better postpartum, remember that you are doing an amazing job providing for your little one."

When to Seek Professional Help

While ginger tea can be a helpful tool, it is not a "magic fix" for serious lactation issues. If you are struggling with a low milk supply or a painful latch, it is important to address the root cause.

If you experience any of the following, please reach out to a certified lactation consultant or your healthcare provider:

Low weight gain: Your baby is not meeting their weight milestones.
Persistent pain: Nursing or pumping remains painful beyond the first few seconds of latching.
Signs of mastitis: You have a fever, chills, or a hard, red, painful area on your breast.
Extreme anxiety: You feel overwhelmed or distressed about your milk supply.

Our team at Milky Mama offers virtual lactation consultations to help you navigate these challenges from the comfort of your home. Sometimes, a simple adjustment to your baby's positioning or your pumping schedule can make a world of difference.

Beyond the Tea: A Holistic Approach

Ginger is just one piece of the puzzle. Supporting your body through the breastfeeding journey requires a holistic approach that includes rest, nutrition, and emotional support. The Milky Mama Breastfeeding Resource Center also offers guides on milk supply, pumping, newborn feeding, and related topics.

The Power of Skin-to-Skin

No herb can replace the power of skin-to-skin contact. Spending time with your baby tucked against your bare chest helps regulate your hormones and signals your body to produce more milk. If you are sipping your ginger tea while holding your baby skin-to-skin, you are doubling up on supply-boosting strategies!

Evidence-Based Ingredients

While ginger is great, many moms find success by combining it with other galactagogues. Oats, brewer's yeast, and flaxseed are the "big three" ingredients found in many of our most popular treats. These ingredients provide essential minerals and B-vitamins that support a nursing mother's energy levels and milk production.

You can explore the lactation snacks collection for treats featuring common lactation-supportive ingredients.

Emotional Well-being

Your mental health matters just as much as your physical health. Stress can inhibit the let-down reflex and make breastfeeding feel like a chore. Using your daily cup of ginger tea as a "mindfulness moment" can help lower your stress levels. Sit down, take a deep breath, and appreciate the incredible work your body is doing.

Conclusion

Is ginger tea good for breastfeeding mothers? For many, the answer is a resounding yes. It offers a gentle, natural way to support circulation, aid in postpartum recovery, and potentially give your milk supply a boost during those critical early days. While it is not a cure-all, it is a safe and delicious addition to a well-rounded breastfeeding diet.

Moderation is key: Stick to 1–2 cups of ginger tea per day.
Watch for reactions: Monitor yourself for heartburn and your baby for any changes in fussiness.
Focus on the big picture: Use ginger as part of a broader strategy that includes hydration, good nutrition, and plenty of rest.

If you are looking for more ways to support your journey, explore the lactation supplements collection. From our famous Emergency Brownies to our Pumping Queen™ herbal supplements, we are here to help you feel empowered and nourished every step of the way. You've got this!

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.

FAQ

Does ginger tea increase milk supply?

Clinical research suggests that ginger may help increase milk volume, particularly in the first few days after birth as the body transitions to mature milk. While it is a helpful support tool for many, its effects vary from person to person, and it works best when combined with frequent nursing or pumping.

Can ginger tea give my breastfeeding baby gas?

In most cases, ginger actually helps soothe digestion and relieve gas rather than causing it. However, because every baby's digestive system is different, you should monitor your little one for any increased fussiness or gassiness after you drink the tea.

How much ginger tea can I drink while breastfeeding?

Most lactation experts and healthcare providers recommend consuming ginger tea in moderation, typically limited to one or two cups per day. This allows you to enjoy the benefits for circulation and digestion without causing potential side effects like heartburn or excessive blood thinning.

Is it better to use fresh ginger or ginger tea bags for lactation?

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