Introduction
Mothers often hear advice about what they “must” or “must not” eat or drink while breastfeeding. Many of these are myths, not supported by science. Understanding the truth reduces anxiety and helps mothers focus on what really matters: balanced nutrition, adequate hydration, and responsive feeding.
1. Common Myths and the Evidence
Myth 1: “Mothers must drink milk to make milk.”
-
Evidence: Human milk is made from the body’s stores and fluids, not directly from cow’s milk.
-
Mothers do not need to drink milk to produce milk. Water and fluids are enough.
Myth 2: “You must drink a lot of water to increase supply.”
-
Evidence: Extra water does not increase milk volume beyond thirst needs.
-
Recommendation: Drink to thirst, not excess.
Myth 3: “Certain foods (e.g., porridge, soup, fenugreek, moringa) guarantee more milk.”
-
Evidence: Some herbs/foods may support supply in some women, but no food alone guarantees milk.
-
Milk supply depends mainly on frequent and effective breast stimulation.
Myth 4: “Spicy foods, beans, or cabbage should be avoided because they cause colic.”
-
Evidence: Most babies tolerate a wide variety of foods.
-
Only if a baby shows clear, repeated discomfort after a certain food should mother limit it.
Myth 5: “Mothers must eat a ‘perfect’ diet or baby won’t thrive.”
-
Evidence: Even with less-than-ideal diets, mothers still make high-quality milk.
-
Good nutrition supports mother’s health more than milk quality.
2. What the Evidence Supports
-
Eat a variety of foods from all food groups (grains, proteins, fruits, vegetables, healthy fats).
-
Iron, calcium, vitamin D, and B12 may need attention (supplement if advised).
-
Hydrate according to thirst — water, soups, and healthy drinks are fine.
-
Limit alcohol, caffeine, and smoking for baby’s safety and health.
3. Key Principle
👉 Milk supply is driven by demand (baby feeding or expressing), not by what the mother eats or drinks.
Nutrition matters for mother’s health and energy, not for making milk “appear.”
End of Lecture Quiz
Q1. True or False: A breastfeeding mother must drink cow’s milk to make breast milk.
Answer: False
Rationale: Milk supply does not depend on cow’s milk intake.
Q2. What is the best guide for fluid intake while breastfeeding?
A. 3 liters of water daily, no matter what
B. Drinking only milk and juice
C. Drinking whenever thirsty
D. Avoiding water after evening feeds
Answer: C. Drinking whenever thirsty
Rationale: Thirst is the body’s natural signal; excess fluids do not boost supply.
Q3. A mother eats spicy food, and her baby seems fine. Should she avoid spicy food?
A. Yes, all spicy food is harmful
B. No, unless baby consistently reacts negatively
C. Yes, but only during the first month
D. No, babies never react to foods
Answer: B. No, unless baby consistently reacts negatively
Rationale: Most foods are safe; only individual sensitivities matter.
Curated Online Resources
-
KellyMom — Nutrition & Diet for Breastfeeding Mothers
https://kellymom.com/nutrition/mothers-diet/mom-diet/ -
La Leche League — Food and Drink Myths
https://www.llli.org/breastfeeding-info/mothers-nutrition/ -
CDC — Maternal Diet and Breastfeeding
https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html -
NHS UK — What to Eat and Drink While Breastfeeding
https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/what-to-eat-and-drink/
Key Takeaways
-
Mothers do not need special foods or excess fluids to make milk.
-
Eat a balanced, varied diet for your own health and energy.
-
Hydrate to thirst — not more, not less.
-
Most foods are safe unless a baby shows repeated sensitivity.
-
Milk supply depends on demand, not diet.
Call to Action
-
Mothers: Trust your body — enjoy a balanced diet and drink when thirsty.
-
Health workers: Correct myths early to prevent unnecessary dietary restrictions.
-
Communities: Support mothers with nourishing foods and reassurance, not food rules.
