Chai Tea and Breastfeeding – What You Need to Know

Whether it’s your morning ritual or an afternoon pick-me-up, chai tea is comfort in a cup. But if you’re breastfeeding, you might be wondering: “Is chai tea safe while nursing? Will the caffeine or spices affect my baby?”

Good news: for most nursing moms, you can enjoy chai in moderation. But as with many things in the postpartum world, the answer isn’t one-size-fits-all. Let’s walk through what the research says, what to watch for, and how to enjoy your chai wisely.

What Is Chai, Really? It’s More Than Just Tea

Chai means “tea” in Hindi, but what most of us think of as “chai tea” (technically “masala chai”) is a delicious blend of black tea, milk, spices, and sometimes sugar. It originated in India and typically includes:

• Black tea (with caffeine)
• Cinnamon, cardamom, ginger, cloves, and black pepper
• Optional additions like fennel, licorice root, or anise
• Sweeteners
• Milk or cream

Some modern versions use decaffeinated or herbal bases like rooibos. Because ingredients vary so much, not all chai is created equal — which is important for breastfeeding moms to keep in mind.

Caffeine and Breastfeeding: What the Experts Say

Caffeine does pass into breast milk, but usually in small amounts. The general consensus from experts like the NIH, LactMed, and the American Academy of Pediatrics is:

• Up to 300 mg of caffeine per day is considered safe while breastfeeding
• That’s about 2–3 cups of black tea, depending on strength
• Newborns and preemies are more sensitive, so go easy during the first 3 months

A typical 8 oz cup of chai has 30–60 mg of caffeine. That’s less than coffee (which can have 95–120 mg). Unless you’re stacking multiple cups with other caffeinated foods or drinks, you’re likely in the safe zone.

Real-World Example: Starbucks Chai Latte

Wondering about your usual coffee shop order? A tall (12 oz) Starbucks Chai Tea Latte contains about 75 mg of caffeine. That’s well within most recommended daily limits for breastfeeding. Just factor it into your total caffeine count for the day.

Will Caffeine Bother My Baby?

It depends. Most babies tolerate low-to-moderate caffeine levels well. But here are some signs to watch for:

• Trouble falling or staying asleep
• Extra fussiness or jitteriness
• Feeding issues

If you notice any of these and you’re drinking caffeinated chai, try cutting back for a few days and see if things improve.

Pro tip: Nurse right before you have your chai, so the caffeine has time to metabolize before your next feeding.

Spices in Chai Tea: Safe or Sketchy?

The spices in chai are generally considered safe during breastfeeding in culinary amounts. In fact, some like ginger and cinnamon may even help with digestion or postpartum bloating.

But a few ingredients deserve caution:

• Star Anise: Avoid blends with Japanese star anise, which contains neurotoxins. Most commercial brands use Chinese star anise, which is safer but still worth double-checking.
• Licorice Root: Sometimes included in lactation teas. It is also used to support milk production, but in large amounts, it may affect hormones or blood pressure. Stick to moderate doses.

Always read labels, especially with loose-leaf or herbal chai mixes.

So, Is Chai Tea Safe While Breastfeeding?

In most cases, yes! Here’s the bottom line:

• 1–2 cups of chai per day is usually safe
• Keep your total daily caffeine under 300 mg
• Pay attention to your baby’s behavior
• Avoid questionable herbs or unfamiliar blends

Important! If your baby is under 3 months or was born early, it’s smart to limit caffeine to around 100 mg per day. Tiny digestive systems process caffeine slowly.

Every breastfeeding journey is different. Some moms can drink espresso and nurse without a hitch. Others find their baby reacts to even one strong cup of tea.

What matters most is:

• You feel good
• Your baby is feeding well and sleeping okay

If something feels off, try adjusting your chai routine and see what happens.

Are There Any Benefits to Drinking Chai Tea While Breastfeeding?

Yes, potentially! In moderation, chai might offer the following:

• Antioxidants: Black tea and spices contain compounds that may protect cells from oxidative stress.
• Digestive Support: Ginger and cardamom have long been used to ease bloating, gas, and nausea.
• Relaxation: A warm, spiced cup can be soothing during stressful postpartum days.
• Milk Support (Traditionally): Ingredients like fennel, anise (aniseed), and caraway have been traditionally used to support lactation, but more research is needed.

Keep in mind: these benefits come from small or anecdotal evidence. Always focus on balance and hydration overall.

DIY Chai Tea Recipe for Breastfeeding Moms

Want to control what goes into your chai? Here’s a lactation-friendly version you can make at home:

Ingredients:

• 1 cup water
• 1/4 cup milk
• 1 cinnamon stick
• 1 inch piece of fresh ginger, sliced
• 4 green cardamom pods
• 4 black peppercorns
• 2 cloves
• 1/4 tsp fennel seeds
• 1/4 tsp coriander seeds
• 2 bags of black tea or 2 tsp loose-leaf black tea (decaf preferred)
• 1 tbsp honey (optional)

Instructions:

1. In a saucepan, bring water and milk to a boil.
2. Add all spices and simmer for 5 minutes.
3. Add tea and steep for 3–5 minutes.
4. Strain into a mug, add honey if desired, and enjoy!

Chai Tea Alternatives for Nursing Moms

Want the flavor without the caffeine? Try:

• Rooibos chai: Naturally caffeine-free and antioxidant-rich
• Herbal chai: Spice blends without tea leaves (look for ginger, cinnamon, cardamom)
• Decaf black tea chai: Same taste, little to no buzz
• Golden milk: A warm turmeric drink, often made with milk and honey

As always, check ingredients and avoid concentrated herbs unless advised by your healthcare provider.

FAQs

Resources

• Find a breastfeeding support group near you.
• Milkology Breastfeeding Class – Affordable, video-based online course to help you master breastfeeding at your own pace.

(Always talk to your doctor or lactation consultant for personalized advice.)

References

• LactMed Database (U.S. National Library of Medicine) Caffeine – Overview of how caffeine is metabolized by breastfeeding mothers and its effects on infants.
• MotherToBaby – Caffeine & Breastfeeding Fact Sheet. Provides consumer-friendly, medically reviewed advice on caffeine intake while nursing.
• European Food Safety Authority (EFSA) – Star Anise Toxicity Warning. On risks associated with Japanese vs Chinese star anise.
• WebMD – Tea and Caffeine Chart. For average caffeine content in common teas and beverages.
• Starbucks – Chai Latte Nutrition Info