Breastfeeding with the Stomach Bug: Holistic Tips to Maintain Your Supply

Caring for a little one is already demanding, but when a stomach bug hits, it can be especially challenging to keep your milk supply up. Nausea, vomiting, and dehydration can interfere with milk production, but there are natural and holistic remedies to help you stay hydrated, restore your energy, and keep up your milk supply.

It’s completely safe to continue breastfeeding your baby while you’re experiencing a stomach bug. Breastfeeding offers your baby natural antibodies that can help protect them from illness. In fact, your body produces specific antibodies that are passed to your baby through breastmilk, offering extra immune support. Most stomach bugs don’t spread through breastmilk itself, so it’s very unlikely that your baby will catch your illness through nursing. As long as you’re able, continuing to breastfeed can be a wonderful way to keep your baby healthy and supported during this time.

Here’s a guide to support your body naturally as it recovers and continues to produce milk for your baby:

1. Hydrate with Natural Electrolytes

Hydration is essential, but a stomach bug often leads to fluid and electrolyte loss, which can quickly impact your milk supply. To keep hydrated, reach for natural electrolyte sources:

• Coconut Water – High in electrolytes like potassium, coconut water is a gentle way to rehydrate. Try sipping small amounts throughout the day.

• Herbal Teas – Mild herbal teas such as ginger (to ease nausea), chamomile (for calm), and red raspberry leaf (to support milk production) are gentle on the stomach.

• Water with Lemon and Sea Salt – Adding a pinch of high-quality sea salt to filtered water with a squeeze of lemon is a simple, natural electrolyte drink that can help replace lost minerals.

2. Continue Nursing or Pumping Regularly

It may be tough to nurse or pump as often when you’re feeling unwell, but keeping up regular milk removal is essential for supply. If you’re too exhausted for long nursing sessions, try shorter, more frequent sessions to avoid disrupting your supply. If possible, hand-express or use a pump for a few minutes to help stimulate production between feedings.

3. Prioritize Rest and Practice Self-Care

Your body needs energy to recover and to produce milk, so rest as much as possible. Engage in gentle, calming activities that restore energy without exhausting you:

• Deep Breathing – Simple breathing exercises can help reduce stress and aid in recovery.

• Gentle Stretching – Light stretching can relieve tension and promote relaxation. If you’re feeling up to it, try restorative yoga poses, like child’s pose, to rejuvenate the body.

• Aromatherapy – Diffuse essential oils such as lavender, chamomile, or peppermint (use sparingly, as strong smells may be overwhelming) to create a soothing environment that supports rest.

4. Eat Light, Nutritious Foods to Replenish Nutrients

Once you can tolerate food, focus on gentle, nourishing choices. Certain foods not only support your recovery but also provide nutrients that can help with milk production:

• BRAT Diet with a Twist – Try bananas, rice, applesauce, and toast, along with probiotic-rich yogurt to support gut health.

• Easy-to-Digest Soups – Bone broth and miso soup provide minerals and protein. Miso, made from fermented soybeans, also supports digestive health.

• Oatmeal – A traditional galactagogue, oatmeal is gentle on the stomach and may naturally support milk supply.

5. Consider Natural Remedies for Symptom Relief

There are several natural remedies that can help alleviate nausea, diarrhea, and stomach discomfort while still being safe for breastfeeding:

• Ginger – Fresh ginger tea or ginger chews can help ease nausea and is gentle on the stomach.

• Activated Charcoal – Some use activated charcoal capsules to reduce symptoms of food poisoning or digestive upset.

• Chamomile or Peppermint – Both chamomile and peppermint tea can calm the stomach, though peppermint may slightly decrease milk supply in some women. Try a small amount if nausea is intense, but use with caution if you’re concerned about supply.

6. Apply Warm Compresses and Massage

If you’re noticing a dip in your milk supply, warm compresses on your breasts and gentle massage can help stimulate milk flow. Here are a few holistic practices to encourage let-down:

• Warm Compress with Lavender Essential Oil – Add a drop of lavender essential oil to a warm compress on the breasts. Lavender can help soothe the body and mind, which may encourage a natural let-down reflex.

• Self-Massage – Gently massage your breasts from the outer edges toward the nipple. This can stimulate milk flow and is especially helpful if you’re feeling engorged or if your milk feels “stuck.”

7. Monitor Your Baby’s Hydration

During illness, it’s important to make sure your baby is staying hydrated. Signs of good hydration include six or more wet diapers a day and a baby who is generally content after feeding. If your milk supply drops temporarily, consider herbal teas that support lactation, like fenugreek or fennel.

8. Short, Frequent Feedings for Energy Conservation

If long nursing sessions are exhausting, try offering shorter, more frequent feedings. This approach keeps milk production stimulated without taxing your energy reserves, and it helps ensure your baby is still getting the nourishment they need.

9. Gradually Reintroduce Nutrient-Dense, Milk-Boosting Foods

As your appetite returns, try reintroducing gentle, milk-boosting foods:

• Oats and Nuts – Oats are a traditional galactagogue and provide easy-to-digest fiber, while almonds or walnuts add healthy fats.

• Green Smoothies – A smoothie with spinach, chia seeds, and a banana is nutrient-dense yet easy to digest, helping to rebuild your energy and support milk supply.

• Healthy Fats – Avocado, coconut oil, and olive oil are easily tolerated fats that support energy levels and milk production.

Final Thoughts

Recovering from a stomach bug while breastfeeding can be tough, but with natural, holistic support, you can nourish yourself and maintain your milk supply. Take it one day at a time, and don’t hesitate to seek support from family, friends, or a lactation consultant. Remember to listen to your body—it’s working hard to keep both you and your baby healthy and thriving.

Looking for more info on breastfeeding and nutrition? Check out my guide here!