What Foods Should Be Avoided While Breastfeeding

Posted on January 26, 2026

Navigating Your Plate: What Foods to Be Mindful Of While Breastfeeding

Introduction
The Relationship Between Your Diet and Breast Milk
High-Mercury Fish to Watch Out For
Managing Caffeine Consumption
Alcohol and Breastfeeding Safety
Herbs That May Impact Milk Supply
Navigating Potential Food Sensitivities
Common Myths: Gassy and Spicy Foods
Foods to Minimize for Maternal Wellness
What to Eat Instead: Building a Supportive Menu
Conclusion
FAQ

Introduction

Standing in front of a wide-open pantry while holding a hungry newborn is a classic postpartum experience. You are exhausted, your body is working overtime to produce milk, and you suddenly find yourself questioning every single snack choice. It is natural to wonder if that extra cup of coffee or that spicy taco will affect your baby’s sleep or digestion.

At Milky Mama, we know that breastfeeding is a journey filled with plenty of questions and a lot of hunger. If you want more personalized guidance beyond this post, our Breastfeeding Help page is a great place to start. While your body is incredibly efficient at filtering what goes into your milk, there are a few specific things to keep an eye on. This post covers the main categories of foods and drinks to limit, how to spot sensitivities in your baby, and how to keep your nutrition on track.

Navigating your diet while nursing does not have to be stressful or restrictive. Understanding how your intake affects your milk supply and your baby can help you feel more confident at every meal. While most foods are perfectly safe, being mindful of a few specific items can help maintain your supply and keep your baby comfortable.

The Relationship Between Your Diet and Breast Milk

Many parents worry that they must eat a "perfect" diet to produce high-quality milk. It is important to know that your body prioritizes your baby. Even if your diet is not ideal, your milk will still provide the essential nutrients your baby needs to grow. However, if you are not eating enough or missing key nutrients, your own energy levels and wellness may suffer.

On average, breastfeeding parents need about 450 to 500 extra calories per day. This energy supports the metabolic work of lactation. Instead of focusing on restriction, we often encourage families to focus on "adding in" nutrient-dense foods. This includes healthy fats, proteins, and complex carbohydrates.

While your body filters most of what you consume, small traces of flavors and certain chemicals do pass into your breast milk. This is actually a good thing! It exposes your baby to the flavors of your family's culture and can make the transition to solid foods easier later on. However, certain substances like mercury, high levels of caffeine, and specific herbs can cause issues.

Key Takeaway: Your milk is nutritionally complete even if your diet is not perfect, but what you eat can impact your energy and how your baby reacts to certain feedings.

High-Mercury Fish to Watch Out For

Fish is an excellent source of protein and omega-3 fatty acids, particularly DHA. These nutrients are vital for your baby’s brain and eye development. However, certain types of fish carry high levels of mercury. Mercury is a heavy metal that can act as a neurotoxin. When it passes through breast milk, it can potentially affect a baby's developing nervous system.

The general rule is to avoid long-lived, predatory fish. Because these fish are higher up the food chain, they accumulate more mercury in their tissues over time.

Fish to Avoid

You should generally avoid the following fish while breastfeeding:

Shark
Swordfish
King mackerel
Marlin
Orange roughy
Tilefish (specifically from the Gulf of Mexico)
Bigeye tuna

Safe Alternatives

Instead of the high-mercury options, try to consume 8 to 12 ounces per week of low-mercury fish. These provide the benefits of omega-3s without the same risks. Good choices include:

Salmon
Pollock
Catfish
Shrimp
Canned light tuna (limit albacore or "white" tuna to 6 ounces per week)
Tilapia

What to do next:

Check local advisories if you eat fish caught by friends or family in local lakes or rivers.
Swap swordfish steaks for grilled salmon.
Aim for two servings of low-mercury fish each week.

Managing Caffeine Consumption

Most breastfeeding parents rely on a little caffeine to get through the day. The good news is that you do not have to give up your morning cup of coffee. However, caffeine does pass into breast milk in small amounts. While adults process caffeine quickly, newborns—especially premature infants—process it much more slowly.

If you consume excessive amounts of caffeine, it can accumulate in your baby's system. This may lead to a baby who is extra fussy, jittery, or has a hard time falling asleep. Most experts and organizations, including the CDC, suggest limiting caffeine to about 300 milligrams per day. This is roughly the amount in two to three 8-ounce cups of brewed coffee.

Keep in mind that caffeine is not just in coffee. It is also found in:

Black and green teas
Many sodas and energy drinks
Chocolate
Certain over-the-counter migraine medications

If you notice your baby seems particularly "wired" after you have your caffeine, try lowering your intake for a few days to see if their behavior improves. You might also try timing your caffeine intake for right after a feeding to give your body more time to process it before the next session.

Alcohol and Breastfeeding Safety

The topic of alcohol and breastfeeding often comes with a lot of conflicting advice. The safest option is to avoid alcohol entirely. However, an occasional drink is generally not considered harmful to a breastfed baby, provided you follow certain safety guidelines.

When you drink, the level of alcohol in your milk matches the level of alcohol in your blood. As your body metabolizes the alcohol and your blood alcohol level drops, the level in your milk drops as well. There is no need to "pump and dump" to remove alcohol from your milk unless you are physically uncomfortable and need to express milk for relief while the alcohol is still in your system.

Best Practices for Occasional Drinking

Wait to feed: It generally takes about 2 to 3 hours for one standard drink to clear your system. If you have a drink, wait at least two hours before nursing.
Time it right: If possible, have your drink immediately after a feeding or during a baby's longest sleep stretch.
Stay hydrated: Drink plenty of water alongside your beverage.
Safety first: Never co-sleep with your baby if you have been consuming alcohol, as this significantly increases the risk of SIDS and accidental suffocation.

If you find that you have had more than one or two drinks, you should wait longer before nursing. If your breasts become engorged during this time, you can pump for comfort, but that milk should be discarded.

Herbs That May Impact Milk Supply

Many people assume that because herbs are "natural," they are always safe while breastfeeding. While many herbs are helpful, some can actually have the opposite effect and decrease your milk supply. These are often referred to as anti-galactagogues.

In culinary amounts—like a sprinkle of dried parsley on your pasta or a little sage in your stuffing—these herbs are usually fine. The concern arises when they are consumed in large, concentrated amounts, such as in medicinal teas, essential oils, or supplements.

Herbs to Use Cautiously

Sage: Often used to help dry up milk during weaning, so avoid concentrated sage tea if you want to maintain your supply.
Parsley: In large amounts, it may decrease milk production.
Peppermint: High concentrations of menthol (like in strong peppermint candies or teas) can cause a dip in supply for some parents.
Jasmine: Some traditions use jasmine flowers to suppress lactation.

If you are looking for support that fits a pumping-focused routine, our Pumping Queen supplement is one option many parents explore.

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.

Navigating Potential Food Sensitivities

Sometimes, it is not the food itself that is "bad," but rather how your baby's unique system reacts to it. True allergies through breast milk are relatively rare, but sensitivities are more common. The most frequent culprit is Cow's Milk Protein.

Cow's Milk Protein Sensitivity

Some babies have difficulty digesting the proteins found in dairy products (milk, cheese, yogurt, butter). This is not the same as lactose intolerance. If your baby has a sensitivity, you might notice:

Extreme fussiness or "colic" symptoms
Skin rashes or eczema
Green, mucusy, or bloody stools
Frequent spitting up or vomiting

If you suspect a dairy sensitivity, talk to your pediatrician or a lactation consultant. They may recommend an "elimination diet" where you remove all dairy from your intake for 2 to 4 weeks to see if symptoms improve.

Other Potential Sensitivities

While dairy is the most common, some babies may react to:

Soy: Many babies who react to dairy also react to soy proteins.
Eggs or Wheat: These are less common but can occasionally cause issues.
Strong Flavors: Garlic and onions can change the smell and taste of your milk. Most babies enjoy this variety, but a few might find the taste off-putting and "strike" or refuse to nurse temporarily.

Key Takeaway: If your baby is happy, gaining weight, and having normal stools, you likely do not need to cut anything out of your diet.

Common Myths: Gassy and Spicy Foods

There is a long-standing myth that if a food makes the parent gassy, it will make the baby gassy. This leads many people to avoid healthy foods like broccoli, cabbage, beans, and cauliflower.

However, gas is produced in your digestive tract when bacteria break down fiber. Fiber does not pass into your breast milk; only the nutrients absorbed into your bloodstream do. Therefore, the gas itself cannot pass through your milk to your baby. If your baby is gassy, it is more likely due to their immature digestive system, a shallow latch, or an oversupply of milk rather than the bowl of beans you had for lunch.

Similarly, spicy foods are usually perfectly fine. Capsaicin, the compound that makes peppers hot, does not pass into milk in large enough quantities to "burn" the baby. In fact, eating a variety of flavors, including spices, can help expand your baby's palate. Unless you notice a direct and consistent correlation between your spicy meal and your baby’s discomfort, there is no reason to stick to bland foods.

If you are trying to understand more about feeding patterns that can mimic hunger or fussiness, our guide on cluster feeding and milk supply may be helpful.

Foods to Minimize for Maternal Wellness

While certain foods are avoided for the baby's sake, others should be limited for your own health and recovery. The postpartum period is a time of intense healing. Your body needs high-quality fuel to recover from childbirth and keep up with the demands of lactation.

Highly Processed Foods and Sugar

While an occasional treat is fine, a diet high in processed sugars and trans fats can lead to energy crashes. When you are already sleep-deprived, these "sugar crashes" can make the exhaustion feel much worse. Try to focus on whole foods that provide sustained energy.

Artificial Sweeteners

Some studies suggest that artificial sweeteners can change the flavor of breast milk and might influence a baby’s preference for sweet tastes later in life. While more research is needed, it is generally a good idea to use them in moderation.

Stay Hydrated

While not a food, hydration is the foundation of milk supply. If you are dehydrated, your energy will lag. We recommend keeping a water bottle nearby at every feeding station. If plain water feels boring, our Pumpin' Punch™ drink mix or Lactation LeMOOnade™ can provide a tasty way to stay hydrated while also incorporating lactation-supporting ingredients.

What to Eat Instead: Building a Supportive Menu

Instead of focusing on what you cannot have, try to focus on the "power foods" that support your recovery and your milk supply. Many of these are simple to prepare or can be eaten with one hand—a vital requirement for new parents!

Oats: A classic galactagogue (a food that supports milk supply). Oatmeal, overnight oats, or oat-based snacks are fantastic choices.
Leafy Greens: Spinach and kale are high in calcium, iron, and vitamins A and K.
Lean Protein: Beef, chicken, beans, and eggs provide the amino acids needed for tissue repair.
Healthy Fats: Avocado, nuts, and seeds (especially chia and flax) provide essential fatty acids for baby's brain development.

If you are looking for a convenient way to boost your intake of these nutrients, our Emergency Lactation Brownies are a favorite among our community. They are packed with oats, brewer's yeast, and flaxseed, making them a delicious and functional snack for busy days.

Daily Action List:

Drink to thirst: Keep a large water bottle with you at all times.
Protein at every meal: This helps keep your blood sugar stable.
Take your vitamins: Most health providers recommend continuing your prenatal vitamin for as long as you are breastfeeding.
Listen to your body: If you are hungry, eat! Breastfeeding is hard work.

Conclusion

The most important thing to remember is that there is no "forbidden" list that applies to every single person. Most breastfeeding parents can enjoy a wide, varied diet without any issues. The main things to keep in mind are limiting high-mercury fish, keeping caffeine in moderation, and being mindful of alcohol timing.

Breastfeeding is natural, but it does not always come naturally, and that includes figuring out the nutrition side of things. If you ever feel overwhelmed or notice your baby is having a hard time, reaching out for support is a sign of strength. You can also keep learning with our Breastfeeding 101 course or connect with other parents in the Milky Mama Lactation Support Group on Facebook. You do not have to do this alone.

Every drop counts, and your well-being matters just as much as your baby’s. You are doing an amazing job nourishing your little one.

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.

FAQ

Can I eat sushi while I am breastfeeding?

Yes, sushi is generally considered safe while breastfeeding, unlike during pregnancy. The main concern with raw fish during pregnancy is the risk of certain bacteria or parasites that could harm a developing fetus. While you still want to choose high-quality, reputable sushi spots to avoid food poisoning for yourself, the bacteria involved do not pass through breast milk to the baby.

Will eating spicy food make my baby's bottom red?

It is very unlikely that spicy food will cause a diaper rash for your baby. Diaper rashes are typically caused by moisture, sensitivity to wipes or diapers, or changes in the baby's own digestive enzymes when they start solid foods. If you notice a red ring around your baby's anus after you eat spicy food, it might be a sensitivity, but for most babies, your favorite hot sauce is not a problem.

Is it true that I should avoid chocolate?

You do not need to avoid chocolate entirely, but it is helpful to enjoy it in moderation. Chocolate contains small amounts of caffeine and a compound called theobromine, both of which can act as stimulants. If you eat a very large amount of dark chocolate and notice your baby is unusually fussy or having trouble sleeping, you might want to scale back.

Do I need to stop eating broccoli and beans if my baby is gassy?

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What Foods Should Be Avoided While Breastfeeding

Table of Contents

Introduction

The Relationship Between Your Diet and Breast Milk