What Food Should I Avoid During Breastfeeding?

Posted on January 26, 2026

Breastfeeding Diet: What Foods to Avoid (And Why)

Introduction
Understanding the Breastfeeding Diet
High-Mercury Fish: What You Need to Know
Managing Your Caffeine Intake
Alcohol and Breastfeeding Safety
Herbs That May Impact Milk Supply
Dealing with Gassy Foods and Flavors
Understanding Food Sensitivities and Allergies
The Truth About Weight Loss and Restricted Diets
Action Steps for a Healthy Breastfeeding Diet
Making Every Drop Count
Conclusion
FAQ

Introduction

Bringing a new baby home is a whirlwind of emotions, late-night cuddles, and plenty of questions. One of the most common things we hear from new parents is a sense of worry about their diet. You might find yourself staring at a plate of pasta or a cup of coffee, wondering if what you eat will negatively impact your little one. It is completely normal to feel protective over your milk supply and your baby’s comfort.

The good news is that for most parents, the breastfeeding diet is much less restrictive than the pregnancy diet. Your body is incredibly efficient at filtering what goes into your milk to ensure your baby gets exactly what they need. However, there are a few specific things to keep on your radar to ensure both you and your baby stay happy and healthy.

At Milky Mama, we believe that breastfeeding support should feel compassionate and empowering, not like a long list of "no." In this article, we will explore the foods you may want to limit or avoid, how certain ingredients can affect your supply, and how to spot if your baby is reacting to something in your diet. Our goal is to help you feel confident in your choices so you can focus on bonding with your baby.

Understanding the Breastfeeding Diet

Before we dive into the specifics of what to avoid, it is helpful to understand how milk production works. Breasts were literally created to feed human babies, and they do an amazing job of pulling nutrients from your bloodstream to create the perfect meal. Most of the time, the occasional "less-than-healthy" meal will not hurt your baby or your milk quality.

Many parents worry that if they eat something gassy, like broccoli or beans, their baby will also get gas. In reality, the gas in your digestive tract does not pass into your breast milk. Only the proteins and molecules that enter your bloodstream can make their way to your baby. This means that for the vast majority of parents, a varied and diverse diet is actually beneficial.

Exposing your baby to different flavors through your milk can even help them be more open to different foods when they start solids later on. You do not need a "perfect" diet to provide high-quality milk. However, some substances do pass through the milk barrier more easily than others, which is why a few items require caution. For more ideas about nourishing yourself while nursing, explore this guide to good food for breastfeeding.

High-Mercury Fish: What You Need to Know

During pregnancy, you were likely told to watch your fish intake, and that advice continues while you are nursing. Some types of fish contain high levels of methylmercury. This is a metal that can act as a neurotoxin, potentially affecting a baby's developing brain and nervous system.

Mercury accumulates in the flesh of fish, especially those that are higher up on the food chain and live a long time. While fish is an excellent source of protein and omega-3 fatty acids, you should be selective about the types you put on your plate.

Fish to Avoid Entirely

It is generally recommended that breastfeeding parents avoid fish with the highest mercury concentrations. These include:

Shark
Swordfish
King Mackerel
Tilefish from the Gulf of Mexico
Marlin
Bigeye Tuna

Fish to Enjoy in Moderation

You can still enjoy many types of seafood, which provide DHA and EPA—fats that are vital for your baby’s brain development. Aim for two to three servings per week of low-mercury options. Good choices include:

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

Key Takeaway: Fish is great for your baby’s brain, but stick to low-mercury options like salmon and shrimp while avoiding large predatory fish like swordfish or shark.

Managing Your Caffeine Intake

If you are a fan of coffee or tea, you likely relied on caffeine to get through those early postpartum weeks. For most parents, moderate caffeine intake is perfectly fine. However, caffeine does pass into breast milk in small amounts.

While adults process caffeine relatively quickly, newborns have a much harder time breaking it down. Their tiny systems can take much longer to clear caffeine, which means it can build up over time if you are consuming high amounts throughout the day.

How Much is Too Much?

Most experts recommend limiting caffeine to about 200 to 300 milligrams per day. This is roughly equivalent to two or three 8-ounce cups of brewed coffee. If you notice your baby seems unusually fussy, jittery, or has trouble sleeping, you might want to try lowering your intake to see if it makes a difference.

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

Black and green teas
Energy drinks
Some sodas
Chocolate
Certain over-the-counter headache medications

If you find that your baby is very sensitive to caffeine, you might consider switching to decaf or herbal teas. Just remember to check the ingredients of herbal teas, as some herbs can impact your milk supply.

Alcohol and Breastfeeding Safety

The topic of alcohol and breastfeeding is one that often causes a lot of confusion. The most important thing to know is that the level of alcohol in your milk is the same as the level of alcohol in your bloodstream. As your body metabolizes the alcohol and your blood alcohol level drops, the level in your milk drops as well.

Timing and Moderation

Generally, having one standard drink (like a 5-ounce glass of wine or a 12-ounce beer) is not known to be harmful to a nursing infant, especially if you wait for the alcohol to clear your system before feeding. It typically takes about two to three hours for one serving of alcohol to leave your milk.

If you choose to have a drink, many lactation consultants suggest doing so right after a feeding or during a baby's longest sleep stretch. This gives your body the most time to process the alcohol before the next session.

The Myth of "Pumping and Dumping"

You may have heard that you need to "pump and dump" after drinking to get the alcohol out of your milk. This is actually a myth. Pumping does not speed up the removal of alcohol from your milk; only time does. You only need to pump if you are away from your baby and need to maintain your supply or relieve engorgement.

If you ever feel "tipsy" or intoxicated, it is best to avoid breastfeeding until you feel completely sober. Alcohol can also temporarily inhibit your let-down reflex (the process where milk is released from the breast), which might make it harder for your baby to get the milk they need during that time.

Herbs That May Impact Milk Supply

While many herbs are used specifically to support lactation, others can actually have the opposite effect. These are known as anti-galactagogues—substances that may decrease milk production.

Most of the time, the small amounts of these herbs used in cooking are not enough to cause a problem. However, if you consume them in concentrated forms, such as medicinal teas, essential oils, or large quantities of supplements, you may see a dip in your supply.

Herbs to Watch Out For

Peppermint and Spearmint: Large amounts of mint, such as those found in strong peppermint tea or peppermint candies, can potentially lower supply for some parents.
Sage: This herb is often used by parents who are looking to wean because it is quite effective at drying up milk. Be cautious with sage-heavy dishes, especially around the holidays.
Parsley: Like sage, parsley in large quantities may impact supply. A garnish is fine, but a large parsley salad (like tabbouleh) might be something to monitor.
Oregano and Lemon Balm: While less common, some parents find that high doses of these herbs can also affect their output.

If you are struggling with a low supply, we often recommend looking at your intake of these specific herbs. On the flip side, if you are looking for support, we offer herbal supplements like Lady Leche™ and Pumping Queen™ that are specifically formulated with ingredients known to support lactation without the use of controversial herbs.

Dealing with Gassy Foods and Flavors

As we mentioned earlier, the "gassy food" myth is very common. Many parents are told to avoid cabbage, broccoli, beans, and spicy foods to prevent colic in their babies. For the vast majority of infants, these foods are perfectly fine.

When to Pay Attention

Every baby is an individual. While the gas you feel from eating a bowl of beans stays in your gut, the proteins from those foods do enter your blood. Some babies may be more sensitive to these proteins than others.

If you notice a consistent pattern—for example, your baby is extremely fussy or has extra gas every single time you eat spicy curry—it may be worth pausing that specific food for a week to see if behavior improves. However, do not feel like you have to eat a bland diet "just in case." You deserve to enjoy your food!

Strong Flavors

Strong flavors like garlic and onions can change the smell and taste of your milk. Interestingly, research has shown that some babies actually stay at the breast longer and drink more milk when it tastes like garlic. If your baby seems to enjoy the variety, there is no reason to stop. If they seem to pull away or act frustrated when you have eaten something particularly pungent, you can adjust your meals accordingly.

Understanding Food Sensitivities and Allergies

Sometimes, a baby’s fussiness isn't just about gas; it is about a true sensitivity or allergy to a protein in your diet. The most common culprit is Cows' Milk Protein Allergy (CMPA). This is not the same as lactose intolerance; it is a reaction to the specific proteins found in dairy products.

Signs of a Sensitivity

If your baby is reacting to something in your milk, you might notice:

Extreme fussiness or inconsolable crying (colic-like symptoms)
Skin issues like eczema or hives
Green, mucusy, or bloody stools
Frequent, forceful spitting up or vomiting
Congestion or wheezing

Common Triggers

Besides dairy, other common allergens that can pass through breast milk include soy, eggs, wheat, corn, and nuts. If you suspect a food allergy, it is very important to talk to your pediatrician or a certified lactation consultant. They can help you navigate an elimination diet safely so you don't miss out on vital nutrients. Personalized breastfeeding help can also make it easier to sort through symptoms, feeding concerns, and possible supply changes.

We know how stressful it can be to navigate these challenges. Remember, you're doing an amazing job, and pinpointing a sensitivity is just another way you are caring for your little one.

The Truth About Weight Loss and Restricted Diets

It is very common for new parents to feel pressure to "get their body back" after pregnancy. However, breastfeeding is an energy-intensive process. Your body typically needs an extra 450 to 500 calories per day to maintain your milk supply and keep your energy levels up.

Avoid Extreme Calorie Cutting

Attempting to follow a very low-calorie diet or a restrictive "detox" can lead to a significant drop in your milk supply. It can also leave you feeling exhausted and depleted. When your body feels like it is in a state of starvation, it may prioritize your own survival over milk production.

Focus on Nutrient Density

Instead of focusing on what to cut out, try to focus on what to add in. Aim for a balance of:

Complex Carbohydrates: Oats, brown rice, and quinoa provide lasting energy.
Healthy Fats: Avocado, nuts, and olive oil support brain health for both you and baby.
Protein: Lean meats, beans, and eggs help with tissue repair and satiety.

If you are looking for a way to satisfy your sweet tooth while also supporting your body’s needs, our Emergency Brownies are a favorite among our community. They are packed with nourishing ingredients like oats and flaxseed, making them a much better choice than a restrictive diet plan.

Action Steps for a Healthy Breastfeeding Diet

Navigating what to eat can feel like a lot of work, but it doesn't have to be. Here is a simple plan to help you stay on track:

Stay Hydrated: Drink to thirst. You don’t need to over-hydrate, but keeping a water bottle nearby is essential. Our Pumpin' Punch™ or Lactation LeMOOnade™ are great ways to stay hydrated while enjoying a delicious treat.
Listen to Your Baby: Every baby is different. Watch for patterns in their behavior rather than following a generic list of "bad" foods.
Prioritize Protein and Iron: Postpartum recovery requires these nutrients. Reach for beans, lentils, leafy greens, and lean meats.
Keep it Simple: Don't feel pressured to cook elaborate meals. Scrambled eggs, oatmeal, and simple sandwiches are all perfectly fine.
Consult the Pros: If you are worried about your supply or your baby's reactions, reach out to an IBCLC (International Board Certified Lactation Consultant).

Quick Summary: Most foods are safe. Focus on avoiding high-mercury fish, limiting caffeine and alcohol, and being mindful of herbs like sage and peppermint if your supply is low.

Making Every Drop Count

At the end of the day, your well-being matters just as much as your baby’s. Breastfeeding is a journey, and like any journey, there will be bumps in the road. Whether you are dealing with a picky eater who dislikes the taste of garlic or you are trying to figure out why your baby has a rash, know that support is available.

We are here to remind you that every drop counts. You do not have to be perfect to be a wonderful parent. By eating a varied diet, staying hydrated, and being mindful of a few key ingredients, you are giving your baby a fantastic start in life.

Conclusion

Choosing what to eat while breastfeeding is mostly about balance and observation. While there are a few items to avoid—like high-mercury fish and excessive amounts of certain herbs—most foods are back on the table after delivery. Trust your body, listen to your baby’s cues, and don’t be afraid to enjoy your favorite meals.

Limit high-mercury fish like swordfish and king mackerel.
Keep caffeine to a moderate 200–300mg per day.
Watch for baby's reactions to dairy or strong flavors.
Avoid large amounts of sage or peppermint if you are worried about supply.

"Your breastfeeding journey is unique to you. Focus on nourishing your body so you can nourish your baby, and remember that you are doing an incredible thing."

If you feel you need an extra boost or want to treat yourself to something delicious and functional, explore our range of lactation treats and drinks. We are here to support you every step of the way.

FAQ

Does spicy food cause diaper rash or gas in babies?

For most babies, spicy food in the mother's diet does not cause any issues. While the flavors can pass into the milk, the heat from spices like capsaicin does not typically cause digestive upset or skin irritation in the infant. If you notice a consistent pattern of redness or fussiness after eating spicy meals, you can try reducing the heat to see if it helps.

Can I eat sushi while I am breastfeeding?

Yes, sushi is generally considered safe to eat while breastfeeding, unlike during pregnancy where the risk of listeria is a major concern. However, you should still follow the guidelines for mercury. Stick to sushi made with low-mercury fish like salmon, shrimp, or eel, and avoid high-mercury options like bigeye tuna.

Will eating chocolate make my baby stay awake?

Chocolate contains small amounts of caffeine and another stimulant called theobromine. If you eat a very large amount of dark chocolate, it is possible for these stimulants to pass into your milk and make your baby restless. However, a normal serving of chocolate is rarely enough to cause sleep issues for most infants.

Why is sage considered bad for breastfeeding?

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