Catching a cold or the flu while you’re breastfeeding can feel overwhelming. You’re achy, tired, and still caring for your baby. The good news? Many gentle, natural remedies can help you feel better and recover safely without harming your little one.
In this guide, I’ll walk you through 20 safe and simple flu remedies for breastfeeding moms. We’ll talk about teas, soothing foods, and other ways to ease your symptoms. And don’t worry — everything here is safe for breastfeeding moms.
Always check with your doctor or lactation consultant before trying something new. Everybody is different, and what works for one mom may not be right for another.
The most important breastfeeding flu remedies are also the simplest: rest and fluids. Sleep allows your body to fight infection, and water helps maintain your milk supply. Try short naps when your baby sleeps, even if chores are waiting.
For hydration, drink water, coconut water, broths, and safe tea options like chamomile or ginger tea. Herbal teas can soothe sore throats and keep fluids flowing. Dehydration can make your milk supply dip, so drinking extra really helps.
Congestion is miserable, especially when you’re caring for a baby. A saline spray or neti pot rinse washes out mucus and eases swelling. Use distilled or boiled water for safety. You can repeat this several times a day as needed.
Many moms find this works faster than medicine for a blocked nose, making it one of the most effective natural remedies for flu while breastfeeding.
Warmth relaxes the sinuses and helps mucus drain. Place a warm towel over your cheeks and forehead for 10 minutes, or lean over a bowl of steaming water with a towel draped over your head. Adding chamomile tea to the steam can make it extra soothing.
This is also a calming ritual before bed, especially if flu symptoms are keeping you up at night.
Some herbs can support immunity. Chamomile relaxes you, echinacea may shorten colds, and elderberry syrup is often used for immune support. But not every herb is safe. For example, sage and peppermint may lower milk supply if used in large amounts.
If you’re looking into herbal remedies for breastfeeding moms, safe choices include chamomile tea, ginger tea, and small amounts of echinacea.
Even if you feel unwell, keep nursing if you can. Your milk contains antibodies that help your baby fight infections. Babies exposed to germs through your milk often get milder symptoms or none at all.
This is one of the best breastfeeding flu remedies — your body naturally adjusts to protect your child. Wash your hands often, wear a mask if you’re coughing, and keep nursing.
Your gut health matters for your immune system. Probiotics in yogurt, kefir, or supplements help balance bacteria in your body. This balance makes it easier to fight off infections.
Some studies suggest probiotics may also lower your baby’s risk of allergies and eczema through breast milk. So they’re a safe win-win for immune support for nursing mothers with flu.
Mix a spoonful of honey into warm water with lemon. It coats the throat, calms coughs, and has antimicrobial effects. Many moms call this the best honey and lemon flu remedy because it’s safe, simple, and effective.
Always choose raw, unprocessed honey for maximum benefit. And remember — no honey for babies under 12 months.
Eucalyptus and lavender oils can ease congestion and promote calm. Add a few drops to a diffuser while you rest. Avoid applying oils directly to your skin unless diluted in a carrier oil, and don’t use them on or near your baby.
Used properly, they can be part of safe flu remedies breastfeeding moms find helpful for breathing and sleep.
Fresh ginger is warming and anti-inflammatory. Sip ginger tea while breastfeeding to soothe sore throats, ease nausea, and fight congestion. You can also add fresh ginger to soups or stir-fries.
Some moms find ginger tea more effective than over-the-counter cough syrups, making it one of the best natural remedies for breastfeeding moms with flu.
Citrus fruits, strawberries, kiwi, and leafy greens are all rich in vitamin C. This vitamin helps shorten the duration of colds and supports healing.
Boosting your diet with vitamin C and breastfeeding-friendly foods not only helps you but also enriches your milk with extra antioxidants for your baby.
Hot showers produce steam that loosens mucus and relaxes tight muscles. Breathing in steam for 10 minutes can make you feel much clearer.
This is a safe, simple option for cold and flu while breastfeeding when you want quick relief.
Sleeping flat can make congestion worse. Propping up your head with extra pillows helps mucus drain and lets you breathe easier. This simple adjustment often makes the difference between a restless and a restful night.
Garlic has natural antimicrobial and antiviral properties. Adding garlic to soups, stews, or even roasted vegetables supports your immune system.
Interestingly, garlic can change the flavor of breast milk in ways some babies enjoy. Longer feeds may even support supply. No wonder garlic is a favorite for immune support for nursing mothers with flu.
Soups hydrate, nourish, and comfort. Add carrots, celery, garlic, and ginger for immune benefits. Lean chicken or tofu provides protein for strength.
This is one of the home remedies for flu while nursing that works on many levels — hydration, nutrition, and warmth.
Echinacea is often used as an immune booster. Some moms sip safe herbal teas for flu relief while breastfeeding, like echinacea blends. While research is mixed, many find it helpful. If you choose echinacea tea, limit it to small amounts.
A warm saltwater gargle reduces swelling and kills bacteria in the throat. Use half a teaspoon of salt in a glass of warm water. Gargle for 30 seconds, then spit.
This is one of the oldest and safest breastfeeding flu remedies for sore throats.
Soak a washcloth in chamomile tea, wring it out, and place it on your chest or forehead. The warmth eases pain and the herbs add a gentle soothing effect.
Apple cider vinegar mixed with warm water and honey can soothe a sore throat. Some moms believe it helps balance pH and fight bacteria. While evidence is limited, it’s generally considered safe as a natural cold remedy breastfeeding moms can try.
Tissue salts are gentle homeopathic remedies some moms use for colds. Options like Ferrum Phos (for fevers) or Nat Mur (for runny noses) are popular.
Bundle up, sip warm drinks, and give yourself permission to slow down. Healing takes time, and rest is just as important as any tea or food.
When you’re wondering how to recover from flu while breastfeeding naturally, remember that warmth, fluids, and sleep are your best friends.
Getting sick while breastfeeding is tough. But with safe, gentle options — from tea and breastfeeding-friendly choices like chamomile and ginger, to immune foods like garlic and citrus — you can feel better without worry.
With rest, fluids, and a little extra care, you’ll get through cold and flu season while keeping your breastfeeding journey strong.
The Women’s Hospital, Australia — Herbal medicines & breastfeeding fact sheet. It notes that ginger tea is likely safe in moderation while breastfeeding; and that garlic, in food amounts, is probably safe but baby’s reaction should be monitored. The Women’s Organization+1
Herbal and Traditional Medicines in Breastfeeding (Royal Women’s Hospital / Australia). This says that chamomile tea is considered safe in weak concentrations, and echinacea has limited safety data but short-term use is considered okay. Also that herbs in typical food amounts (including garlic, ginger) are generally safe, though supplements need caution. e-lactancia.org+1
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