What Is Not Good to Eat While Breastfeeding

Posted on June 06, 2026

Introduction
The Good News About Your Breastfeeding Diet
Fish High in Mercury
Managing Caffeine Intake
Alcohol and Breastfeeding
The "Supply-Zappers": Herbs to Watch
Gassy Foods and Spicy Flavors
Understanding Food Sensitivities and Allergies
Substances to Avoid for Safety
Nourishing Yourself for Success
Realistic Expectations
Conclusion
FAQ

Introduction

You have likely spent the last nine months carefully watching every bite you ate. Now that your little one is here, you might be wondering if those dietary restrictions have finally come to an end. It is a common worry for new parents—the fear that something in your lunch might cause a fussy evening or an upset tummy for your baby.

At Milky Mama, we believe that breastfeeding should feel empowering and manageable, not like a constant guessing game. While your body is incredibly efficient at filtering what goes into your milk, there are a few specific things that are worth keeping an eye on. This post will cover which foods might affect your milk supply, which ones can cause baby some discomfort, and which ones are best avoided for safety reasons.

Our goal is to help you feel confident and nourished as you navigate this journey. Most foods are perfectly safe, but understanding the nuances can help you maintain a steady supply and a happy baby.

The Good News About Your Breastfeeding Diet

Before we dive into the "avoid" list, take a deep breath. For the vast majority of families, a regular, varied diet is exactly what your baby needs. Your milk is specifically designed for your baby. It changes its composition based on their age, the time of day, and even the temperature outside.

You do not need a "perfect" diet to make high-quality milk. Your body will prioritize your baby’s needs, drawing from your own nutrient stores to ensure they get what they need. This is why focusing on your own nutrition is so important. It is not just about the baby; it is about keeping you energized and healthy.

Breastfeeding is natural, but it does not always come naturally. Part of that learning curve is figuring out how your unique baby reacts to different flavors and nutrients. Most babies handle a wide variety of flavors through milk quite well. In fact, exposing them to different tastes now may even help them become more adventurous eaters later.

Fish High in Mercury

One of the most important categories to watch is seafood. Fish is an excellent source of protein and omega-3 fatty acids, which support your baby’s brain and eye development. However, certain types of fish can contain high levels of mercury.

Mercury is a metal that can be toxic to the developing nervous system of an infant. It can pass through your blood and into your breast milk. Because of this, it is recommended to avoid fish that are known to have the highest mercury concentrations.

Fish to Avoid

You should try to stay away from these specific high-mercury fish:

Shark
Swordfish
King mackerel
Tilefish
Marlin
Bigeye tuna

Safe Seafood Choices

Most other seafood is not only safe but highly recommended. You can safely enjoy 8 to 12 ounces of low-mercury fish per week. This is roughly two to three servings. Great choices include:

Salmon
Trout
Tilapia
Sardines
Cod
Shrimp

Key Takeaway: Fish is great for brain development, but stick to low-mercury options like salmon and limit servings to twice a week.

Managing Caffeine Intake

Many of us rely on a morning cup of coffee to get through those early, sleep-deprived days. The good news is that you do not have to give up your latte. However, caffeine does pass into breast milk in small amounts.

While most babies aren't affected by a moderate amount of caffeine, some can be more sensitive. Newborns and premature babies, in particular, take much longer to break down caffeine in their systems. This can lead to a "stacking" effect where the caffeine builds up over several feedings.

If you want a deeper look at the hydration piece that often comes up alongside caffeine questions, our does drinking water help breast milk supply guide is a helpful next read.

Signs of Caffeine Sensitivity

If you are consuming high amounts of caffeine, watch your baby for these signs:

Increased irritability or fussiness
Difficulty falling asleep
Remaining awake for long stretches but appearing overtired
Jitteriness

Most experts recommend limiting caffeine to about 300 milligrams per day. This is roughly the amount in two to three 8-ounce cups of brewed coffee. Remember that caffeine is also found in tea, soda, energy drinks, and even chocolate. If you notice your baby is extra fussy, try reducing your intake for a few days to see if their behavior improves.

Alcohol and Breastfeeding

The safest option for your baby is to avoid alcohol entirely. However, having an occasional drink is generally considered compatible with breastfeeding if done carefully. The level of alcohol in your milk is the same as the level of alcohol in your bloodstream.

As your body processes the alcohol and your blood alcohol level drops, the level in your milk drops as well. "Pumping and dumping"—the practice of pumping milk and throwing it away—does not speed up the removal of alcohol from your system. It only helps if you are feeling uncomfortably full (engorged) while waiting for the alcohol to clear.

For a more detailed look at how alcohol can affect supply, you can read our guide on alcohol and breast milk supply.

Guidelines for an Occasional Drink

If you choose to have a drink, many lactation consultants recommend waiting at least two to three hours per standard drink before nursing. A standard drink is:

12 ounces of 5% beer
5 ounces of 12% wine
1.5 ounces of 80-proof liquor

If you feel the effects of the alcohol, it is best to wait. Always ensure there is a sober caregiver available to look after the baby.

The "Supply-Zappers": Herbs to Watch

While many herbs can help support lactation, there are a few that can actually have the opposite effect. These are often referred to as "antigalactagogues"—substances that may decrease milk supply.

For most people, using these herbs as a seasoning in a meal is perfectly fine. The concern usually arises when they are consumed in large, medicinal amounts, such as in concentrated teas, essential oils, or supplements.

Peppermint

In large quantities, peppermint can potentially decrease milk supply. This includes peppermint tea, strong peppermint candies, or menthol-heavy throat lozenges. Some moms even find that peppermint-flavored toothpaste can be a culprit if they are particularly sensitive.

Sage

Sage is one of the most well-known herbs for drying up milk supply. It is often used intentionally by parents who are ready to wean. If you are trying to maintain or increase your supply, be cautious with dishes that use a lot of sage, like certain stuffings or heavy sauces.

Parsley

While a garnish of parsley on your plate won't cause issues, eating it in large amounts—like in a big bowl of tabbouleh—might impact some people's supply.

If you are looking for herbal support that is formulated for pumping parents, our Pumping Queen supplement is a great option to explore.

Gassy Foods and Spicy Flavors

A common myth is that if a food makes you gassy, it will automatically make your baby gassy. This is not quite how it works. Gas is a byproduct of the digestion of fiber in your gut. Fiber does not pass into your breast milk.

However, the proteins and flavors from these foods do pass into the milk. Some babies may be sensitive to these changes, while others won't notice at all.

"Gassy" Vegetables

Foods like broccoli, cabbage, cauliflower, beans, and Brussels sprouts are often blamed for infant colic. In reality, most babies tolerate these very well. If you notice a consistent pattern where your baby is extremely fussy or uncomfortable a few hours after you eat a specific vegetable, you might consider taking a break from it for a week to see if it makes a difference.

Spicy Foods

Don't feel like you have to eat bland food! Most babies around the world are exposed to spicy flavors through breast milk without any issues. However, if your little one seems to have a sensitive stomach or develops a diaper rash after you eat very spicy meals, you may want to dial back the heat temporarily.

Garlic

Garlic has a very strong scent that definitely changes the smell and taste of your milk. Interestingly, some studies have shown that babies actually tend to nurse longer and consume more milk when it is flavored with garlic. Unless your baby specifically seems to dislike the taste and pulls away from the breast, there is no reason to avoid it.

Understanding Food Sensitivities and Allergies

Sometimes, a baby’s fussiness isn't just a "phase." It could be a reaction to a specific protein in your diet. This is different from a general sensitivity to "gassy" foods. The most common culprit is cow's milk protein.

Cow's Milk Protein Allergy (CMPA)

A cow's milk protein allergy occurs when the baby’s immune system reacts to the proteins found in dairy products that you eat. This is not the same as lactose intolerance. Since the proteins pass into your milk, sensitive babies can react.

Symptoms of a potential allergy include:

Severe colic or inconsolable crying
Eczema or unexplained rashes
Vomiting or excessive spitting up
Diarrhea or constipation
Blood or mucus in the stool

If you suspect an allergy, it is important to talk to your pediatrician or an IBCLC (International Board Certified Lactation Consultant). They may suggest an elimination diet where you remove all dairy for two to four weeks to see if the symptoms resolve. Other common allergens include soy, wheat, eggs, and nuts, though these are less common than dairy.

For one-on-one guidance, our Certified Lactation Consultant Breastfeeding Help page can help you get personalized support.

What to do next:

Keep a food diary for three days.

Note any times the baby is unusually fussy or has a change in stool.

Look for patterns between your meals and their reactions.

Consult a professional before making major restrictive changes to your diet.

Substances to Avoid for Safety

Beyond standard foods, there are substances that are strictly recommended to be avoided due to the risks they pose to your infant’s health and development.

Tobacco and Vaping

Nicotine and other chemicals found in cigarettes and vaping products pass readily into breast milk. Smoking can also lower your levels of prolactin, the hormone responsible for milk production. This can lead to a lower milk supply. Additionally, secondhand smoke increases the risk of SIDS (Sudden Infant Death Syndrome) and respiratory infections in babies.

Cannabis

THC, the active component in cannabis, is fat-soluble. This means it stays in your body's fat cells and your breast milk for a long time—sometimes up to several weeks. Research on the effects of cannabis on breastfeeding infants is still ongoing, but current studies suggest it may lead to developmental delays and poor sucking patterns. Most health organizations recommend avoiding cannabis while breastfeeding.

Artificial Sweeteners

While generally considered safe in moderation, some studies suggest that artificial sweeteners can change the taste of breast milk and might influence a baby’s later preference for sweets. It is usually best to stick to natural sweeteners or focus on whole foods whenever possible.

Nourishing Yourself for Success

Instead of focusing only on what to take away, let's talk about what to add. Breastfeeding burns a significant amount of energy—often between 300 and 500 extra calories per day. If you don't eat enough, you might find yourself feeling exhausted, irritable, and noticing a dip in your supply.

Focus on These Nutrients:

Protein: Lean meats, eggs, beans, and lentils help repair tissues and keep you full.
Complex Carbohydrates: Oats, brown rice, and quinoa provide steady energy. Our Emergency Lactation Brownies are a fan favorite because they combine these nourishing grains with delicious flavor to help support your supply.
Healthy Fats: Avocado, nuts, and seeds support baby’s brain development.
Hydration: You don't need to force-feed yourself water, but you should drink to satisfy your thirst. A good rule of thumb is to have a glass of water every time you sit down to nurse.

If you find it hard to stay hydrated with plain water, our Pumpin' Punch™ drink mix is a delicious way to boost your fluid intake while getting extra lactation-support ingredients. Every drop counts, and taking care of your own hydration is a huge part of that.

Realistic Expectations

It is important to remember that every body and every baby is different. What affects one person’s supply might not affect yours at all. Results vary, and it is rarely one single food that causes a major problem.

If you are struggling with supply or baby’s comfort, try to look at the whole picture. Are you getting enough rest? Are you nursing or pumping frequently enough? Is the latch comfortable? Often, these factors have a much bigger impact than a stray sprig of parsley or a morning coffee.

If you are ever worried about your baby’s health or your milk supply, do not hesitate to reach out for professional support. Our Breastfeeding 101 course and virtual lactation consultations are here to help you navigate these exact challenges in a supportive, non-judgmental way.

Conclusion

Navigating what to eat while breastfeeding does not have to be stressful. By focusing on a balanced diet and being mindful of a few key items—like high-mercury fish, excessive caffeine, and certain supply-reducing herbs—you can set yourself up for a successful experience. Most importantly, listen to your body and your baby. They will often give you the cues you need to make the best choices for your family.

Limit high-mercury fish and stick to two servings of low-mercury options per week.
Keep caffeine to a moderate level (about 2-3 cups of coffee).
Be mindful of large amounts of peppermint, sage, and parsley.
Stay hydrated and ensure you are eating enough calories to support your energy.

"Your well-being matters just as much as your baby's. When you nourish yourself, you are better equipped to nourish your little one."

If you are looking for more support on your breastfeeding journey, you can explore our lactation brownies, learn what to expect from lactation brownies, or connect with the Official Milky Mama Lactation Support Group on Facebook. We are here to support you every step of the way.

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 spicy food if my baby is colicky?

In most cases, spicy food does not cause colic, but it can change the flavor of your milk. If you notice your baby is specifically fussy after you eat spicy meals, try eliminating the spice for a few days to see if their behavior improves. Most babies around the world tolerate spicy breast milk without any issues.

How much coffee is actually safe to drink while breastfeeding?

Most health organizations recommend limiting caffeine to 300 milligrams per day, which is roughly two to three 8-ounce cups of coffee. Keep in mind that newborns process caffeine very slowly, so you may want to consume even less in the first few weeks. Watch your baby for signs of jitters or trouble sleeping.

Do I need to stop eating dairy if my baby has gas?

Not necessarily, as gas is a normal part of infant development. You only need to consider cutting out dairy if your baby shows signs of a true cow's milk protein allergy, such as blood in the stool, eczema, or extreme inconsolable crying. Always consult with a pediatrician or lactation consultant before starting a restrictive elimination diet.

Will eating peppermint really dry up my milk supply?

Eating a small amount of peppermint as a garnish or in a single candy is unlikely to impact your supply. The concern is usually with medicinal amounts, such as several cups of strong peppermint tea per day or peppermint essential oils. If you notice a dip in supply, it is best to avoid peppermint and focus on frequent nursing or pumping.

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