What to Eat and What to Avoid While Breastfeeding

Breastfeeding is an incredible journey. It allows you to bond with your baby while giving them all the nutrients they need to grow and thrive. But did you know that what you eat can also affect your breast milk?

Some foods can improve milk quality and supply, while others might cause fussiness, gas, or allergic reactions in your baby. Here’s everything you need to know about what to eat and what to limit or avoid during breastfeeding.

Foods to Avoid While Breastfeeding

Although there’s no strict breastfeeding diet, some foods and drinks may negatively affect your milk or your baby’s health. Here are the top ones to watch out for:

1. Alcohol

Avoid drinking alcohol while breastfeeding. Alcohol passes into your breast milk and may affect your baby’s development, sleep, and feeding behavior. If you choose to drink, wait at least 2–3 hours per drink before breastfeeding, or pump and discard your milk.

2. Caffeine (Coffee, Tea, Chocolate, Energy Drinks)

Caffeine can make its way into your milk and make your baby fussy, irritable, or unable to sleep. Limit your intake to 300mg per day (about 2–3 small cups of coffee).

Estimated Caffeine Content:

• 1 mug of filter coffee = 140mg

• 1 mug of instant coffee = 100mg

• 1 mug of tea = 75mg

• 1 energy drink (250ml) = 80mg

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• 1 cola drink (350ml) = 40mg

• 50g dark chocolate = up to 50mg

3. Spicy and Strong-Flavored Foods

Some babies are sensitive to spicy food, garlic, or heavily seasoned meals, which may cause gassiness or colic. While not all babies react, if your child seems fussy after certain meals, consider reducing spicy ingredients.

4. Gassy Foods

Certain vegetables and fruits can cause gas and discomfort in babies. If your baby shows signs of bloating, colic, or excessive gas, try avoiding the following temporarily:

• Cabbage

• Broccoli

• Cauliflower

• Onions

• Garlic

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• Citrus fruits (like oranges or lemons)

• Pineapple

5. High-Mercury Fish

Fish is a great source of omega-3 fatty acids, which are excellent for your baby’s brain development. However, avoid fish that are high in mercury, as this can harm your baby’s developing nervous system.

Avoid:

• Bigeye tuna

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• King mackerel

• Shark

• Swordfish

• Marlin

• Orange roughy

• Tilefish

What to Eat While Breastfeeding

You don’t need a perfect diet to produce healthy breast milk, but eating nutritious, varied foods will help you stay energized and support your baby’s development.

1. Fruits and Vegetables

Aim for at least 5 servings per day. Fruits and veggies are rich in vitamins, fiber, and antioxidants that help your body recover and boost milk quality.

Best options:

• Bananas

• Mangoes

• Apricots

• Oranges

• Prunes

• Melons (cantaloupe, honeydew)

• Tomatoes

• Carrots

• Bell peppers

• Leafy greens (spinach, kale, collards)

• Pumpkin

• Potatoes

2. Whole Grains

Grains provide energy, fiber, and essential nutrients. They’re especially important when you’re breastfeeding and need extra calories.

Great choices:

• Brown rice

• Oatmeal (also known to boost milk supply!)

• Quinoa

• Whole-wheat bread or pasta

• Fortified cereals (choose low-sugar ones)

3. Protein-Rich Foods

Breastfeeding moms need extra protein, about 65 grams per day. Try to include a protein source at every meal.

Protein-packed foods:

• Eggs

• Lean meat (chicken, beef, pork)

• Fish low in mercury (salmon, sardines, trout)

• Beans and legumes

• Nuts and seeds

• Tofu and tempeh

4. Dairy (or Dairy Alternatives)

Calcium is crucial for you and your baby. If you don’t get enough, your body may draw calcium from your bones.

Eat 3 cups of dairy daily, or choose fortified plant-based alternatives.

Calcium-rich foods:

• Milk

• Yogurt

• Cheese (preferably low-fat)

• Calcium-fortified soy or almond milk

• Leafy greens (spinach, kale)

• Fortified orange juice

• Canned fish with soft bones (like sardines)

5. Healthy Fats

Healthy fats support your baby’s brain growth and your own hormone balance.

Try:

• Fatty fish (salmon, mackerel)

• Avocados

• Olive oil

• Nuts and seeds

Don’t Forget:

• Hydration is key! Drink plenty of water throughout the day to maintain milk production.

• Vitamin D: Get sunshine or take supplements, especially if you’re not eating fortified foods.

• Supplements: If needed, ask your doctor about continuing prenatal vitamins while breastfeeding.

Breastfeeding doesn’t require a perfect diet, but paying attention to how your body and baby respond to certain foods can help make the journey smoother. Eat a colorful variety of whole foods, stay hydrated, and listen to your baby’s cues. When in doubt, consult your pediatrician or a lactation expert.

Remember: a well-fed mom is a well-prepared mom.