Thanksgiving is a time for family, gratitude, and delicious food! As a new mom who is breastfeeding, the holiday might feel a little different this year. With so much focus on feeding your baby, you might be wondering how to balance enjoying the holiday (and maybe a glass of wine) while keeping your baby’s needs in mind.
Here’s a guide to help you enjoy your Thanksgiving while breastfeeding safely—including information on herbs like sage, parsley, and mint that may affect your milk supply.
Thanksgiving and Breastfeeding: Finding Balance
Thanksgiving meals are full of comforting dishes, and the great news is that most traditional foods are safe to eat while breastfeeding. The spices and flavors in turkey, stuffing, and gravy won’t likely impact your breast milk negatively. In fact, the variety of flavors you eat may even help introduce your baby to new tastes early on.
However, it’s important to watch out for certain herbs that could affect your milk supply. If you’re planning on enjoying a dish that includes sage, parsley, or mint, keep reading to learn how these herbs may impact breastfeeding.
Herbs That May Affect Milk Supply
While most herbs used in cooking are safe in small amounts, some are known to potentially reduce milk production. Here’s what you need to know:
Sage: A common herb used in Thanksgiving stuffing, sage has been traditionally used to decrease milk supply. While you don’t have to completely avoid sage, be mindful of large amounts, especially if your milk supply is still being established or if you’re worried about producing enough milk.
Parsley: Often used as a garnish or in salads, parsley can also have a mild impact on milk supply when consumed in large amounts. While the small sprinkle on your Thanksgiving meal is unlikely to cause any issues, try not to overindulge in parsley-heavy dishes if you’re concerned about your supply.
Mint: Peppermint and spearmint, both common in teas and desserts, have also been associated with reducing milk supply. If you’re planning on enjoying a minty treat or sipping on mint tea, it’s best to keep it to a minimum.
If you’ve already established a strong milk supply and are breastfeeding on demand, small amounts of these herbs won’t likely cause a significant drop in your milk production. However, if you’re struggling with supply or in the early stages of breastfeeding, it may be best to limit how much sage, parsley, or mint you consume during the holiday season.
What About Wine?
You might be wondering if you can enjoy a glass of wine with Thanksgiving dinner while breastfeeding. The short answer is: Yes, you can, with a few precautions! Here’s what to keep in mind:
Timing is Key: Alcohol does pass into breast milk, but it doesn’t stay there forever. Breast milk alcohol levels are highest 30-60 minutes after you’ve had a drink. If you want to enjoy a glass of wine, try to nurse your baby *before* you drink, then wait about 2-3 hours before nursing again. This allows your body time to metabolize the alcohol.
Limit Your Intake: One glass of wine (about 5 ounces) is generally considered safe for breastfeeding moms. If you plan on having more than one drink, it’s a good idea to wait longer between drinking and feeding or consider having pumped milk on hand for the next feed.
Pumping and Dumping: Contrary to popular belief, you don’t need to “pump and dump” unless you feel uncomfortable or engorged. The alcohol in your breast milk will naturally decrease as your blood alcohol levels go down, so waiting it out is usually enough.
Thanksgiving Tips for Breastfeeding Moms
When planning your Thanksgiving meal, keep these simple tips in mind to make the day more enjoyable:
Stay Hydrated: Thanksgiving can be busy, and it’s easy to forget to drink enough water. Staying hydrated is key to keeping your milk supply up, so be sure to sip water throughout the day. You can even make it festive by adding slices of lemon or a splash of cranberry juice to your glass!
Enjoy Your Meal: There’s no need to avoid certain foods unless you know your baby has a sensitivity or allergy. Indulge in your favorite Thanksgiving dishes—turkey, sweet potatoes, cranberry sauce—and savor the time with family.
Watch Out for Herbs: As mentioned earlier, be mindful of consuming large amounts of sage, parsley, or mint if you’re concerned about your milk supply. The occasional bite won’t likely harm your production, but it’s something to keep an eye on.
Eat Small Snacks Regularly: Breastfeeding burns extra calories, so you might find yourself hungrier than usual. Keep healthy snacks like veggie sticks, fresh fruit, or gluten-free crackers on hand to keep your energy up.
Embrace the Spirit of Thanksgiving
Above all, take a moment to reflect on the things you’re grateful for this Thanksgiving. Whether it’s your baby’s first holiday or their second, this season of life is full of new experiences and precious moments. Embrace the support of loved ones, enjoy the delicious food, and if you decide to sip on a little wine, know that you can do so safely with some simple planning.
Happy Thanksgiving, Mama! You've got this. 🍂
I hope you find this information helpful and feel more confident with your decision-making during the Thanksgiving Holiday. If you have any questions or need more guidance, reach out for help! I'm here for you!
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