What Teas Are Good for Breastfeeding: A Guide to Safe Sips

Q: Can herbal teas cause gas in my baby?

Some herbs, like fennel and ginger, are actually known to reduce gas and colic symptoms. However, since every baby is different, it is possible for a baby to be sensitive to a particular herb. If you notice increased gassiness after drinking a specific tea, try stopping it for a few days to see if the symptoms resolve.

Posted on June 07, 2026

What Teas Are Good for Breastfeeding: A Guide to Safe Sips

Introduction
Understanding How Herbal Tea Affects Lactation
The Best Teas to Help Support Your Milk Supply
Nutritious Teas for Postpartum Recovery
Teas to Help You Relax and Recharge
Teas to Limit or Avoid While Breastfeeding
Tips for Choosing and Brewing Your Tea
Creative Ways to Enjoy Breastfeeding Teas
Why Hydration Is the Real Hero
Conclusion
FAQ

Introduction

Sitting down with a warm cup of tea is one of those simple pleasures that can feel like a lifeline during early motherhood. Whether you are looking for a way to relax after a long night or searching for a natural way to support your milk supply, the right brew can make a big difference. However, it is very common to feel a bit of "analysis paralysis" when you look at the herbal tea aisle. You want to know that what you are drinking is safe for you and your little one.

At Milky Mama, we believe that every drop counts and your well-being matters just as much as your baby's nutrition. This post covers which herbal teas can support your breastfeeding journey, which ones to approach with caution, and how to choose the best options for your needs. We will explore how different herbs interact with your body and provide practical tips for incorporating tea into your daily routine. By the end of this guide, you will feel confident in choosing a tea that nourishes both you and your baby, and you can always explore our lactation snacks collection for extra support along the way.

Understanding How Herbal Tea Affects Lactation

Before you fill your kettle, it is helpful to understand how herbal teas work within your body. Herbal teas are essentially infusions made from the roots, leaves, seeds, or flowers of various plants. Unlike true teas—like black, green, or oolong—herbal teas are typically caffeine-free. This makes them a popular choice for nursing parents who want to stay hydrated without overdoing the stimulants.

When you drink herbal tea, the active compounds in the plants are absorbed into your bloodstream. A small percentage of these compounds can then pass into your breast milk. While many herbs are gentle and beneficial, some are very potent. In the world of lactation, we often talk about "galactagogues."

Definition: A galactagogue is a substance—usually an herb or a food—that is believed to help increase or maintain milk production in humans and animals.

It is important to remember that herbs are a form of natural medicine. Their effects can vary from person to person. What works beautifully for your friend might not have the same effect on you. This is why we always recommend starting slowly and paying attention to how both you and your baby react to any new herbal addition.

The Best Teas to Help Support Your Milk Supply

Many parents turn to tea specifically to help with milk production. If you are feeling like your supply could use a little boost, certain herbs have been used for centuries to support lactation. Here are some of the most common and effective choices.

Fennel

Fennel is a staple in the world of breastfeeding support. This herb has a sweet, licorice-like flavor and is widely regarded for its ability to support milk flow. It contains phytoestrogens, which are plant-based compounds that mimic estrogen in the body. Since estrogen plays a role in the development of breast tissue and milk production, fennel is often a top choice for nursing moms.

Fennel is also excellent for digestion. Many parents find that drinking fennel tea helps ease their own bloating and may even help soothe a baby who is prone to gas or colic. The active ingredients pass through the milk and can have a gentle, calming effect on the baby’s digestive system.

Blessed Thistle

Blessed thistle is another traditional galactagogue. It is often paired with other herbs to maximize its potential. It is thought to support the production of prolactin, the hormone responsible for telling your body to make milk.

While blessed thistle can be a bit bitter on its own, it works wonderfully in a tea blend. It has been used since the Middle Ages to support nursing mothers and general digestive health. If you are looking for a supply boost, this is one herb you will frequently see in high-quality lactation blends.

Moringa

Moringa, also known as the "drumstick tree," is a nutrient powerhouse. It is native to parts of Africa and Asia and has gained massive popularity in the US for its incredible nutritional profile. Moringa is rich in iron, calcium, vitamin A, and vitamin C.

For breastfeeding moms, moringa is a double win. It provides the essential nutrients your body needs to recover postpartum and is also believed to significantly support milk volume. Many people prefer moringa because it is highly nutritious and generally very well-tolerated.

Goat's Rue

Goat’s rue is a potent herb that is specifically known for its ability to support the development of mammary tissue. It is often recommended for parents who may have had a slow start with their supply or those who are trying to build supply after a break.

Because goat's rue is so effective at supporting the growth of milk-producing tissue, it is a key ingredient in some of our most popular supplements, like Pumping Queen™. When taken as a tea or in capsule form, it can be a significant ally in your lactation journey.

Key Action Items for Supply Support:
- Choose a tea blend that includes fennel and blessed thistle.
- Start with one cup a day to see how your body responds.
- Maintain your water intake alongside your tea; hydration is the foundation of supply.
- Combine your tea with frequent nursing or pumping sessions to signal your body to produce more.

Nutritious Teas for Postpartum Recovery

Sometimes you aren't looking for a supply boost, but rather a nutritional one. Breastfeeding requires a lot of energy—about 500 extra calories a day. Your body also needs extra vitamins and minerals to keep you feeling your best.

Stinging Nettle

Nettle is often called "nature's multivitamin." It is incredibly high in iron, which is vital for many postpartum moms who may be dealing with low iron levels after birth. Nettle also contains high amounts of calcium and magnesium.

Drinking nettle tea can help you feel more energized and supported. It is a very "green" tasting tea, similar to spinach or strong green tea, but without the caffeine. It is often used as a base for many nutritive herbal blends because it provides such a solid foundation of minerals.

Alfalfa

Alfalfa is another nutrient-dense herb. It is high in Vitamin K, which is essential for healthy blood clotting, as well as several other vitamins and minerals. It has a very mild, grassy taste and is often included in lactation teas to provide a nutritional boost that helps the body stay strong enough to produce milk efficiently.

Red Raspberry Leaf

You might have heard of red raspberry leaf tea during your pregnancy. It is famous for its ability to tone the uterus. This benefit continues into the postpartum period. Drinking this tea after your baby is born can help your uterus shrink back to its pre-pregnancy size more effectively. It is also rich in antioxidants and iron, making it a wonderful recovery tea.

Key Takeaway: Nutritive herbs like nettle and alfalfa don't just support milk; they support the mother. A well-nourished body is much better at the demanding job of lactation.

Teas to Help You Relax and Recharge

The stress of new motherhood is real. High stress levels can sometimes interfere with your "let-down reflex," which is the process that pushes milk out of the breasts. If you are feeling tense, a relaxing tea might be exactly what you need to get the milk flowing.

Chamomile

Chamomile is perhaps the most famous relaxation herb in the world. It is gentle, safe, and effective. A cup of chamomile tea before bed (or during a nap!) can help calm your nervous system. Like fennel, chamomile can also help with digestive issues and gas in both you and your baby.

Lemon Balm

Lemon balm is a member of the mint family, but it has a bright, citrusy scent. It is known for its ability to reduce anxiety and improve sleep quality. It is a very "happy" herb that can lift your mood without making you feel drowsy during the day.

Ginger

If you are dealing with any lingering postpartum nausea or digestive upset, ginger tea is a fantastic choice. It is warming, soothing, and supports a healthy immune system. While it isn't a direct galactagogue, its ability to support your overall health makes it a great addition to your pantry.

Teas to Limit or Avoid While Breastfeeding

While many herbs are helpful, some can actually work against your breastfeeding goals. Some herbs are "antigalactagogues," meaning they may decrease milk supply. Others may contain substances that aren't ideal for a developing baby.

Sage

Sage is the most well-known herb for drying up milk supply. In fact, many lactation consultants recommend sage tea specifically for moms who are ready to wean or those who are dealing with an extreme oversupply that is causing issues like mastitis. If you want to maintain or increase your supply, it is best to avoid sage in medicinal amounts (like in tea). Small amounts used in cooking are generally fine.

Peppermint and Spearmint

This one often surprises people because peppermint tea is so common. For most people, a single cup of peppermint tea occasionally won't cause a problem. However, in large amounts, peppermint and spearmint have been known to cause a dip in milk supply for some moms. If you notice your supply dropping after drinking mint tea, it might be best to switch to a different flavor.

Jasmine

Some studies and traditional practices suggest that jasmine may suppress milk production. While it smells beautiful, you might want to wait until you are further along in your journey or ready to wean before making jasmine tea a daily habit.

High-Caffeine Teas

Black tea, green tea, and matcha all contain caffeine. While most nursing parents can safely enjoy a cup or two, excessive caffeine can make some babies irritable or prevent them from sleeping well. If you notice your baby is extra fussy or "wired" after you have your tea, try opting for a decaf version or an herbal alternative.

Medicinal Disclaimer

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice before starting any new herbal supplement or tea, especially if you have underlying health conditions or are taking medication.

Tips for Choosing and Brewing Your Tea

To get the most out of your tea, quality matters. Here is how to ensure you are getting a safe and effective brew.

1. Look for Organic Options

Whenever possible, choose organic teas. This ensures that you aren't consuming pesticide residues that could potentially pass into your breast milk. Since herbs are concentrated plant material, organic sourcing is especially important.

2. Check the Ingredient List

Avoid "proprietary blends" that don't list the specific amounts or types of herbs used. You want to know exactly what is in your cup. Avoid teas that contain artificial flavors, sweeteners, or colors.

3. Brew It Right

To extract the most benefits from herbal tea, you often need to steep it longer than regular black tea.

Use boiling water.
Cover your cup while steeping to keep the essential oils from escaping with the steam.
Steep for 5 to 10 minutes for leaves and flowers, and up to 15 minutes for roots or seeds.

4. Monitor Your Baby

Every baby is unique. Some babies might be sensitive to the taste of certain herbs, while others might react to the active compounds. If you notice a sudden change in your baby's sleep, skin (rashes), or digestion after you start a new tea, take a break from that tea to see if things improve.

Creative Ways to Enjoy Breastfeeding Teas

If you aren't a fan of hot tea, or if it's the middle of a hot summer, you can still get the benefits of these herbs.

Iced Tea: Brew a large batch of your favorite lactation tea, sweeten it with a little honey or maple syrup if desired, and keep it in the fridge. It is a refreshing way to stay hydrated.
Tea Lattes: Brew a very strong cup of tea (using two bags) and mix it with warm oat milk and a dash of cinnamon. Oat milk is also a known milk-booster, making this a double-win for your supply.
The "Pumpin Punch" Style: At Milky Mama, we love making hydration fun. You can mix cooled herbal tea with fruit juices or coconut water for a punch-style drink that provides electrolytes and lactation support. Our Pumpin' Punch™ drink mix is designed for this exact purpose—providing hydration and supply support in one delicious drink.

Key Takeaway: You don't have to force yourself to drink something you don't like. Find a way to enjoy your herbs so that your tea-time becomes a ritual you look forward to rather than a chore.

Why Hydration Is the Real Hero

While herbs like fennel and blessed thistle are wonderful, they work best when your body is fully hydrated. Breast milk is about 88% water. If you are dehydrated, your body will struggle to maintain its volume, no matter how many herbs you consume.

Drinking tea is a great way to meet your fluid goals because it provides flavor and variety. Aim to drink to thirst, and perhaps keep a water bottle or a cup of tea nearby every time you sit down to nurse or pump.

Hydration Checklist:
- Keep a 32oz water bottle with you at all times.
- Drink a glass of water or tea every time your baby eats.
- Monitor your urine color; it should be pale yellow.
- Include hydrating foods like watermelon, cucumbers, and soups in your diet.

Conclusion

Choosing what teas are good for breastfeeding doesn't have to be complicated. By focusing on supportive herbs like fennel, moringa, and nettle, you can nourish your body and support your milk supply simultaneously. Remember to avoid sage and large amounts of peppermint if you are worried about supply, and always keep an eye on your baby's reactions.

Prioritize safety: Choose organic, high-quality herbs.
Support supply: Look for galactagogues like fennel and blessed thistle.
Nourish yourself: Use nettle and red raspberry leaf for postpartum recovery.
Relax: Use chamomile or lemon balm to lower stress.

Breastfeeding is a journey that requires patience and self-care. Taking a few minutes for a cup of tea is a wonderful way to honor the hard work your body is doing. You are doing an amazing job, and we are here to support you every step of the way. If you are looking for more ways to support your supply, explore our range of lactation treats and lactation supplements designed by an IBCLC to give you the boost you need.

FAQ

Can I drink green tea while breastfeeding?

Yes, you can drink green tea in moderation. Most experts suggest limiting caffeine intake to 200–300mg per day, which is roughly 2–3 cups of green tea. Keep an eye on your baby to ensure the caffeine doesn't make them fussy or interfere with their sleep.

How quickly will lactation tea work to increase my supply?

Every body responds differently to herbal support. Some parents notice a difference within 24 to 72 hours, while for others, it may take a week of consistent use. It is most effective when combined with frequent nursing or pumping, and our breastfeeding help page can be a helpful next step if you want personalized guidance.

Is it safe to drink chamomile tea every night?

For most breastfeeding parents, one cup of chamomile tea per night is considered safe and can be very helpful for relaxation. It is a gentle herb that has been used for generations. However, if you have a known allergy to ragweed, you should use caution as chamomile is in the same plant family.

Can herbal teas cause gas in my baby?

Some herbs, like fennel and ginger, are actually known to reduce gas and colic symptoms. However, since every baby is different, it is possible for a baby to be sensitive to a particular herb. If you notice increased gassiness after drinking a specific tea, try stopping it for a few days to see if the symptoms resolve.

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