The internet is full of breastfeeding advice. Some of it is great. Some of it has been passed down through generations like a game of telephone, landing in your lap as fact when it's really just... a lot of well-meaning noise.

Let's clear some things up.

Myth #1: You Have to Drink Milk to Make Milk

This one shows up constantly, and it makes a certain intuitive sense, until you think about it for a bit. Cows don't drink milk (once they’re not babies anymore). Neither do most of the world's breastfeeding mammals. And you don’t have to either. Breast milk is made from your blood, not the contents of your stomach. Your body filters nutrients from your bloodstream to create milk and dairy isn't a required ingredient. You absolutely can drink milk if you enjoy it, but it has no special role in milk production. What does matter is that you're eating enough overall, staying hydrated, and getting a variety of nutrients. The rest is up to your body.

Myth #2: You Can't Have Caffeine, Spicy Food, or Gassy Foods

Go ahead and pour that second cup of coffee. The American Academy of Pediatrics and the CDC both consider moderate caffeine intake (generally under 200–300mg per day, or about two to three cups of coffee) generally safe for most breastfeeding mothers and their babies. Some newborns and premature babies may be more sensitive, so it's worth paying attention to your individual baby's cues, but caffeine doesn't have to disappear from your life.

As for spicy food and "gassy" foods like broccoli, beans, or cabbage, here's the thing: milk is made from your blood, not the contents of your stomach. What makes food spicy or gassy for you does not transfer through your milk the same way. Flavor compounds can subtly come through, and that's actually a good thing. Research suggests that babies exposed to a variety of flavors through breastmilk may be more open to those flavors when they start solid foods. So that garlic pasta? Consider it a head start on their culinary education.

Myth #3: If You Drink Alcohol, You Have to Pump and Dump

This one deserves a proper myth-busting because a lot of liquid gold has gone down the drain unnecessarily. Pumping and dumping does not remove alcohol from your milk any faster than simply waiting for your body to metabolize it. Alcohol leaves your milk the same way it leaves your bloodstream, it's not trapped there. When your blood alcohol level goes down, so does the alcohol level in your milk. Pouring out the milk doesn't change that.

According to the AAP, moderate alcohol consumption, up to one standard drink per day,  is not known to be harmful to a breastfed infant, especially if you wait at least two hours after a single drink before nursing or pumping. The only reason to pump after drinking is if you're missing a feeding and need to protect your supply or avoid engorgement. In that case, go ahead and pump, but you can save that milk for later once enough time has passed. You don't have to pour it out.

Myth #4: Small Breasts Make Less Milk

Breast size is determined by fatty tissue. Milk supply is determined by glandular tissue. These are two completely different things, and one does not predict the other. Moms with small breasts can and do make a full milk supply. Moms with large breasts don't automatically have more milk. What influences supply is how frequently and effectively milk is removed, not cup size. If anyone tells you your breasts are "too small" to breastfeed, you can politely (or not so politely) disregard that entirely.

Myth #5: Your Milk Comes In After Delivery

Not exactly, and this one is worth understanding because it can save a lot of anxiety in those first days. Your body actually begins making milk during your second trimester, regardless of whether you plan to breastfeed. The first milk, called colostrum, is thick, concentrated, and golden, and it's ready and waiting when your baby arrives. It's produced in small amounts by design, perfectly matched to your newborn's marble-sized stomach. It's packed with immune factors, antibodies, and everything your baby needs in those first days. Small volume, enormous impact.

After delivery, once the placenta is delivered, your body receives a hormonal signal that baby has arrived. Combined with frequent feeding or pumping in those early days, this triggers the transition from colostrum to transitional milk, and eventually to mature milk,  the thinner, higher-volume milk that causes breasts to feel full, heavy, and sometimes quite firm. That's what most people are referring to when they say milk "comes in." But your milk was never absent, it was just doing its job in a different form.

The Bottom Line

Breastfeeding comes with enough genuine challenges without adding myths to the pile. You can eat the spicy food, drink your coffee, have a glass of wine on a special occasion, and stop worrying that your cup size is working against you. When in doubt, your IBCLC is always the best source of accurate, personalized guidance. Find one near you at zipmilk.org or ilca.org/why-ibclc-falc.

This blog is for educational purposes only and is not a substitute for personalized medical or lactation care. Always consult your healthcare provider or a certified IBCLC for guidance specific to you and your baby.

Sources: American Academy of Pediatrics — Breastfeeding Guidelines; InfantRisk Center — Breastfeeding, Caffeine and Energy Drinks; KellyMom — Breastfeeding and Alcohol