Breastfeeding Myths Debunked: Separating Fact from Fiction

Myth 1: Breastfeeding Should Always Come Naturally

The myth: Breastfeeding is instinctive, so if it’s not working easily, something must be wrong with you.

The evidence: While babies are born with reflexes that support breastfeeding — including the rooting reflex and the ability to suckle — breastfeeding is a learned skill for both mother and baby. UNICEF acknowledges that while breastfeeding is natural, many mothers need practical help with positioning, attachment, and building confidence in those early days.

What this means for you: Needing help is not a sign of failure. It’s a sign that you’re learning something new. If you’re finding the early days challenging, that’s a completely normal part of the process. Seeking support from a lactation consultant or your child health nurse can make a significant difference.

Myth 2: Breastfeeding Is Supposed to Hurt

The myth: Pain during breastfeeding is just part of it — you need to push through.

The evidence: Some tenderness in the first few days as your nipples adjust is common. However, persistent or severe pain is not normal and usually signals something that can be addressed. The most frequent cause is a shallow latch, which a lactation consultant can help correct. Other causes may include tongue tie, infection, or positioning issues.

What this means for you: Don’t accept ongoing pain as inevitable. If breastfeeding hurts beyond the initial adjustment, seek support sooner rather than later. Early intervention often resolves the issue quickly.

Myth 3: Small Breasts Can’t Produce Enough Milk

The myth: Women with smaller breasts won’t be able to make enough milk for their baby.

The evidence: Breast size is primarily determined by the amount of fatty tissue, not the amount of milk-producing glandular tissue. Research has consistently shown that breast size does not predict milk production capacity. Milk supply is driven by demand — the more frequently and effectively your baby feeds (or you express), the more milk your body produces. For a deeper look at how supply and demand works, our guide on foods that support breast milk supply explores the nutritional side of production.

What this means for you: Your breast size has no bearing on your ability to nourish your baby. If you have concerns about supply, speak with a lactation consultant who can assess your individual situation.

Myth 4: You Must Drink Milk to Make Milk

The myth: You need to consume cow’s milk or dairy products to produce breast milk.

The evidence: Human milk production is driven by hormones (prolactin and oxytocin) and the supply-and-demand cycle of feeding, not by consuming animal milk. Mothers who follow dairy-free or vegan diets can absolutely produce sufficient, high-quality breast milk. What matters is adequate overall nutrition and hydration. If you’re managing dietary restrictions while breastfeeding, our article on navigating allergies and intolerances while breastfeeding covers practical strategies.

What this means for you: Focus on a balanced, nutrient-dense diet rather than any single food. If you avoid dairy, ensure you’re getting adequate calcium and vitamin D from alternative sources. Staying well hydrated is important too — our motherhood hydration range is designed specifically for the increased fluid needs of breastfeeding mothers.

Myth 5: You Should Avoid All Alcohol and ‘Pump and Dump’

The myth: Any alcohol consumption means you must discard your milk, and even a small amount is harmful.

The evidence: The Australian Breastfeeding Association notes that alcohol passes into breast milk at roughly the same concentration as blood alcohol. However, levels are typically very low after a single standard drink, and they decline as your body metabolises the alcohol — you don’t need to “pump and dump” to clear it. The general guidance is that one to two standard drinks are unlikely to be harmful to a breastfed baby, particularly if you wait two or more hours per standard drink before feeding.

What this means for you: Occasional moderate alcohol intake is generally considered compatible with breastfeeding when managed thoughtfully. If you’ve had a drink, the alcohol in your milk will decrease as it leaves your bloodstream — pumping and discarding does not speed this up. The Australian Breastfeeding Association is a helpful resource for specific guidelines.

Myth 6: You Can’t Breastfeed If You’re Sick

The myth: If you have a cold, flu, or infection, you should stop breastfeeding to protect your baby.

The evidence: In most common illnesses, continuing to breastfeed is actually one of the best things you can do for your baby. Your body begins producing specific antibodies to fight whatever illness you have, and these antibodies are passed directly to your baby through your milk. By the time you’re showing symptoms, your baby has likely already been exposed, so the protective antibodies in your milk provide valuable immune support.

What this means for you: For most common illnesses, keep breastfeeding. Speak with your GP or pharmacist about which medications are breastfeeding-safe. There are very few conditions where breastfeeding is genuinely contraindicated, and your healthcare team can guide you. Supporting your own recovery with good nutrition and adequate rest matters too — our guide to gut health during pregnancy and postpartum explores how your digestive wellbeing connects to overall immune function.

Myth 7: Breastfeeding Causes Saggy Breasts

The myth: Breastfeeding is the main cause of breast changes and sagging.

The evidence: Research published in the Aesthetic Surgery Journal found that breastfeeding itself is not an independent risk factor for breast ptosis (sagging). The primary factors are age, genetics, body mass index, number of pregnancies, and smoking. Pregnancy-related hormonal changes affect breast tissue regardless of whether you breastfeed.

What this means for you: Breast changes are a normal part of pregnancy and ageing — not a consequence of breastfeeding. This myth should not be a factor in your feeding decisions.

Myth 8: You Can’t Get Pregnant While Breastfeeding

The myth: Breastfeeding is a reliable form of contraception.

The evidence: The Lactational Amenorrhea Method (LAM) can suppress ovulation in the first six months postpartum under very specific conditions: exclusive breastfeeding on demand (including night feeds), no supplementary feeds, and no return of menstruation. When all criteria are met, it is around 98% effective. However, once any of these conditions change, the method becomes unreliable. Many women ovulate before their first postpartum period, which means pregnancy can occur without any warning.

What this means for you: Unless you meet the strict LAM criteria, do not rely on breastfeeding alone for contraception. Discuss breastfeeding-compatible contraceptive options with your GP or midwife.

Myth 9: Breast Milk Loses Its Nutritional Value After 12 Months

The myth: There’s no point breastfeeding past a year because the milk stops being beneficial.

The evidence: Research shows that breast milk continues to provide significant nutritional and immunological benefits well beyond 12 months. The World Health Organization recommends breastfeeding for up to two years or beyond, alongside appropriate complementary foods. In the second year, breast milk can still provide approximately one-third of a toddler’s energy needs and important immune factors.

What this means for you: The decision about when to wean is personal. If continuing to breastfeed works for your family, know that your milk remains nutritionally valuable for as long as you choose to feed.

Myth 10: Certain Foods Will Dramatically Increase (or Decrease) Your Supply

The myth: Eating specific “superfood” ingredients will magically boost your milk, while other foods will dry it up overnight.

The evidence: While some galactagogues (foods and herbs traditionally used to support milk production) have preliminary evidence supporting their use — such as oats, fenugreek, and brewer’s yeast — no single food will override the fundamental supply-and-demand mechanism. Effective milk removal remains the primary driver of supply. That said, good nutrition matters for your overall energy, recovery, and wellbeing, which indirectly supports breastfeeding. For mothers managing food sensitivities, our guide to brewer’s yeast-free lactation cookie options offers practical alternatives.

What this means for you: Focus on frequent, effective feeding and a balanced diet. Galactagogue-containing foods like lactation cookies may offer additional support as part of your overall nutrition plan, but they work best alongside good feeding practices — not as a replacement for them.

Misinformation can lead well-intentioned parents to make decisions that unintentionally undermine their breastfeeding goals. Here are some of the most common traps:

Supplementing too early based on size anxiety. Mothers who believe their breasts are too small sometimes begin supplementing with formula before it’s needed, which can reduce demand signals and actually lower supply over time.

Pushing through pain without support. Accepting pain as “normal” can lead to nipple damage, reduced feeding, and early weaning. Early help from a lactation consultant often resolves latch-related pain within a few sessions.

Restricting diet unnecessarily. Some mothers cut entire food groups based on myths about what affects their milk. Unless there’s a diagnosed allergy or intolerance, a varied and balanced diet is the best approach. For guidance on how diet connects to infant skin conditions, our article on the eczema diet and what it actually involves provides balanced perspective.

Relying on unverified online sources. Social media advice can be helpful but is also a major source of misinformation. Prioritise guidance from qualified lactation consultants, your GP, child health nurses, or evidence-based organisations like the Australian Breastfeeding Association.

Ignoring the connection between maternal wellbeing and milk production. Stress, dehydration, and nutritional depletion can all influence milk supply. Looking after yourself isn’t selfish — it’s an essential part of successful breastfeeding.

Understanding what’s myth and what’s fact is empowering, but it’s not a substitute for professional guidance when you need it. Consider reaching out to a lactation consultant, your GP, or a child health nurse if:

• You’re experiencing persistent pain during feeding that doesn’t improve
• Your baby isn’t gaining weight as expected
• You’re concerned about your milk supply
• You notice signs of infection (redness, warmth, fever, or flu-like symptoms)
• You’re feeling overwhelmed, anxious, or emotionally distressed about feeding

If your baby has eczema and you’re wondering whether your breastfeeding diet is contributing, it’s worth understanding the physiology behind why babies scratch at night before making dietary changes. Often the cause is environmental rather than dietary.

For a quick at-a-glance summary when you encounter common breastfeeding claims:

"You need to wash your nipples before feeding" — Not necessary. Your nipples produce beneficial bacteria and a scent that helps your baby find the breast.

"Using formula means you’ve failed" — Combination feeding is a valid approach. Using formula doesn’t mean breastfeeding has to stop.

"You need to space feeds to let your breasts fill up" — Milk production works on supply and demand. Delaying feeds can actually slow production. Feeding on cue is generally recommended.

"Stress dries up your milk" — Stress may temporarily affect let-down but does not stop production. Feeding or expressing regularly maintains supply.

"Breastfed babies need water in hot weather" — Exclusively breastfed babies under six months do not need supplemental water, even in Australian summer heat. Breast milk adjusts to meet hydration needs.

Understanding what’s myth and what’s evidence is a powerful step towards a more confident feeding journey. For a comprehensive overview of how nutrition supports breastfeeding, return to our Breastfeeding Nutrition & Milk Supply guide, which connects all of these topics into a complete resource.

If you’re looking for practical next steps:

• Explore our range of brewer’s yeast-free lactation products if you’re managing food sensitivities
• Read our evidence-based guide to foods that support breast milk production
• Reach out to the Australian Breastfeeding Association (1800 686 268) or find a local International Board Certified Lactation Consultant (IBCLC) for personalised support
• Bookmark this article and return to it whenever you encounter a claim that doesn’t feel quite right

You’re doing something important. And the more you know, the more empowered you’ll feel to trust yourself and tune out the noise.