What Food Should I Avoid During Breastfeeding

Posted on January 26, 2026

Breastfeeding Diet: What Foods to Avoid (And Why)

Introduction
The Myth of the "Perfect" Breastfeeding Diet
Herbs That May Lower Your Milk Supply
Fish and the Mercury Concern
Navigating Caffeine and Energy Levels
Alcohol and Breastfeeding: The "Two-Hour Rule"
The "Gassy Food" Myth: Broccoli, Beans, and Cabbage
Managing Food Sensitivities and Allergies
The Role of Supplements and Lactation Treats
Practical Tips for Your Breastfeeding Menu
When to Seek Professional Help
Conclusion
FAQ

Introduction

Standing in your kitchen, staring at the fridge, and wondering if that leftover spicy curry or second cup of coffee is "safe" is a ritual many new parents know well. You want to provide the best nutrition for your little one, and it is natural to worry that what you eat might cause gas, fussiness, or even a drop in your milk supply. The good news is that for most people, a standard, varied diet is perfectly fine for nursing.

At Milky Mama, we believe that breastfeeding support should feel compassionate and empowering, not like a long list of restrictive rules. While your body is incredible at filtering and creating the perfect milk for your baby, there are a few specific items that might require a little more mindfulness. Whether you are concerned about allergens, supply-crushing herbs, or caffeine jitters, understanding the "why" behind certain recommendations can help you feel more confident at mealtime.

This article will cover the specific foods and substances that may impact your breastfeeding journey, how to spot sensitivities in your baby, and how to maintain a robust milk supply while still enjoying your favorite meals. Our goal is to help you navigate these choices so you can focus on bonding with your baby. Breastfeeding is natural, but it doesn't always come naturally, and your diet is just one piece of the puzzle.

The Myth of the "Perfect" Breastfeeding Diet

Before we dive into what to avoid, let's clear up one major misconception: you do not need a perfect diet to produce high-quality breast milk. Your body is designed to prioritize your baby’s needs. Even if your own nutrition isn't 100% "clean" every day, your milk will still contain the essential proteins, fats, and antibodies your baby requires to thrive.

However, your well-being matters too. If you aren't eating enough or staying hydrated, you might feel more exhausted than usual. We often say that you cannot pour from an empty cup—or an empty bottle. Focusing on a varied diet helps keep your energy up while you navigate the demands of new parenthood. If you want more general guidance on nourishing yourself while nursing, our guide on what to eat while breastfeeding is a helpful next step.

Key Takeaway: You don't have to be a "perfect" eater to be a perfect parent. Your body is a master at making milk, but choosing the right foods can support your energy and comfort.

Herbs That May Lower Your Milk Supply

Most people think about "galactagogues"—which are foods or herbs that help increase milk supply—but it is also important to know about "anti-galactagogues." These are substances that may actually decrease the amount of milk you produce. If you are struggling with a low supply, you might want to look at your spice cabinet.

Sage, Peppermint, and Parsley

While a sprinkle of dried parsley on your pasta won't likely cause an issue, consuming these herbs in high concentrations can be problematic for some.

Sage: This herb is often used therapeutically by those who are trying to wean because it can be very effective at drying up milk. Be cautious with sage-heavy dishes like Thanksgiving stuffing or sage-infused teas.
Peppermint: Large amounts of peppermint, specifically peppermint oil or strong peppermint candies and teas, may lead to a dip in supply for some moms. An occasional thin mint cookie is usually fine, but avoid drinking several cups of strong peppermint tea daily if you are worried about your volume.
Parsley: Like sage, parsley in medicinal amounts can have a drying effect. If you love a large Tabbouleh salad every day, keep an eye on your pumping output or your baby's satisfaction after a feed.

What to Do If Your Supply Dips

If you notice a decrease in supply after consuming these herbs, don't panic. Usually, simply removing the herb from your diet and increasing the frequency of nursing or pumping will help your body bounce back.

To give your body an extra boost, many moms find success with specialized lactation support. Our Emergency Lactation Brownies are one of our most-loved lactation treats. We also offer herbal lactation supplements like Pumping Queen or Pump Hero, which are formulated to provide targeted support.

Action Steps for Supply Support:

Check your herbal teas and supplements for sage or peppermint.
Increase skin-to-skin time with your baby to trigger oxytocin.
Add a power-pumping session once a day for 3 to 5 days.
Focus on hydration with a drink like Pumpin Punch™.

Fish and the Mercury Concern

Fish is a fantastic source of protein and DHA, an omega-3 fatty acid that is vital for your baby's brain and eye development. However, not all fish are created equal. Some larger, long-lived fish can contain high levels of methylmercury.

High-Mercury Fish to Avoid

Mercury is a metal that can pass through your breast milk and potentially affect your baby's developing nervous system. To be safe, it is generally recommended to avoid:

Shark
Swordfish
King Mackerel
Tilefish
Marlin

Safe Fish Alternatives

You don't have to cut out seafood entirely. In fact, eating 8 to 12 ounces of low-mercury fish per week is often encouraged. Great options include:

Salmon (high in DHA and Vitamin D)
Sardines
Freshwater Trout
Shrimp
Canned Light Tuna (limit Albacore or "White" tuna to 6 ounces per week)

Navigating Caffeine and Energy Levels

We know you’re tired. Between late-night feedings and early morning wake-ups, caffeine can feel like a survival tool. The good news is that you don't have to give up your morning latte. Most experts agree that consuming up to 300 milligrams of caffeine per day—about two or three cups of brewed coffee—is safe for most breastfeeding parents.

How Caffeine Affects Your Baby

A small amount of caffeine does pass into your breast milk. While most babies aren't affected, some newborns (especially those born prematurely) are more sensitive to it. Their bodies cannot break down caffeine as quickly as an adult's.

Signs your baby might be sensitive to caffeine:

Increased irritability or fussiness.
Difficulty falling asleep or staying asleep.
Seemingly "wired" or hyper-alert behavior.

If you notice these signs, try "halving" your intake or timing your coffee so you drink it right after a nursing session. This gives your body time to process the caffeine before the next feed.

Alcohol and Breastfeeding: The "Two-Hour Rule"

There is a lot of conflicting advice regarding alcohol and nursing. Modern research suggests that an occasional drink is generally compatible with breastfeeding, provided you follow a few safety guidelines.

The Science of Alcohol in Milk

Alcohol levels in your breast milk are roughly the same as the alcohol levels in your bloodstream. It does not "store" in the milk; as your blood alcohol level drops, the level in your milk drops as well.

Important Rule: You do not need to "pump and dump" after one drink. Pumping and throwing away milk does not speed up the removal of alcohol from your system. Only time can do that.

How to Handle an Occasional Drink

If you choose to have a drink, the safest approach is to wait about two hours per standard drink (one 5-ounce glass of wine, one 12-ounce beer, or 1.5 ounces of spirits) before nursing. This allows your body time to clear the alcohol.

If your breasts become uncomfortably full (engorged) before the two-hour window is up, you can pump for comfort, but that specific milk should be discarded or saved for a milk bath rather than fed to the baby. If you want a deeper dive into this topic, our guide on how to pump and dump breaks it down clearly.

The "Gassy Food" Myth: Broccoli, Beans, and Cabbage

You may have been told to avoid "gassy" vegetables like broccoli, cauliflower, cabbage, and beans because they will make your baby gassy. From a biological standpoint, this is usually a myth.

Gas is produced in your digestive tract when bacteria break down fiber. The gas itself does not pass into your bloodstream, and therefore, it cannot pass into your breast milk. While the flavors of these foods can change the taste of your milk (which is actually a good thing as it prepares your baby for solid foods!), they are unlikely to cause your baby discomfort.

However, every baby is unique. If you notice a consistent pattern where your baby is extremely fussy every time you eat a specific food, you can try eliminating it for a week to see if their behavior improves. For more on how pumping and nursing fit together, see our guide on pumping vs. breastfeeding. For most families, though, you can keep the broccoli on your plate.

Managing Food Sensitivities and Allergies

While most babies handle a variety of foods just fine, some are sensitive to specific proteins that pass through the milk. The most common culprit is cow's milk protein.

Cow's Milk Protein Allergy (CMPA)

This is not the same as lactose intolerance. It is an immune response to the proteins found in dairy products. If your baby has a sensitivity, you might see symptoms within a few hours or even a few days after you consume dairy.

Signs of a potential dairy sensitivity:

Severe colic or inconsolable crying.
Skin rashes or eczema.
Green, mucusy, or bloody stools.
Frequent, forceful spitting up (reflux).

If you suspect a sensitivity, talk to your pediatrician or a certified lactation consultant. They may recommend a "Total Elimination Diet," where you remove dairy for 2 to 4 weeks to see if symptoms clear up. If dairy isn't the issue, soy is often the next protein to investigate. If you need individualized guidance, the Certified Lactation Consultant Breastfeeding Help page is a good place to start.

Peanuts and Tree Nuts

In the past, moms were told to avoid nuts to prevent allergies. Recent research has flipped this advice. For most babies, exposure to these proteins through breast milk may actually reduce the risk of developing a food allergy later in life. Unless you have a personal allergy to nuts, there is no need to avoid them.

The Role of Supplements and Lactation Treats

Many parents look to supplements to help maintain or increase their milk supply. It is important to choose high-quality, clinical-grade options. At Milky Mama, our products are rooted in clinical lactation expertise and were developed by Krystal Duhaney, an RN, BSN, and IBCLC.

Choosing the Right Supplement

When looking at supplements, look for ingredients like Moringa, Alfalfa, and Goat's Rue. These herbs are frequently used by lactation consultants to support supply without the digestive side effects some other herbs might cause.

Lady Leche™: Designed to support both supply and the enrichment of milk.
Dairy Duchess™: Often used by those looking to support their volume.
Milk Goddess™: A blend focused on overall lactation wellness.

If you want a broader learning path, the Breastfeeding 101 course is built to help parents feel more confident about breastfeeding basics and supply concerns.

Medical Disclaimer: These products are not intended to diagnose, treat, cure, or prevent any disease. Results can vary from person to person. Always consult with your healthcare provider or a certified lactation consultant before starting any new herbal supplement, especially if you have an underlying medical condition like diabetes or thyroid issues.

Practical Tips for Your Breastfeeding Menu

Instead of focusing on what you can't have, try to focus on what you can have to feel your best. A nourished mama is a happy mama.

Prioritize Hydration: Your body needs water to produce milk. Keep a water bottle nearby during every nursing session. If plain water gets boring, supportive drinks like Lactation LeMOOnade™ or Milky Melon™ can make hydration feel easier.
Eat Regular Snacks: Nursing burns an extra 300 to 500 calories a day. Keep easy snacks like nuts, fruit, or hard-boiled eggs on hand.
Include Iron-Rich Foods: Many people are slightly anemic after birth. Incorporate leafy greens, beans, and lean meats to keep your energy up.
Don't Fear Flavor: Garlic, onions, and spices are generally fine and can actually encourage your baby to nurse longer as they explore new tastes!

Quick Menu Summary:

Avoid: High-mercury fish (Shark, Swordfish), excessive sage/peppermint/parsley.
Limit: Caffeine (300mg/day), Alcohol (wait 2 hours after drinking).
Observe: Dairy and soy if the baby shows signs of sensitivity.
Enjoy: Everything else!

When to Seek Professional Help

If you are significantly restricting your diet because you are worried about your baby's fussiness, it is time to talk to an expert. Over-restricting your diet can lead to nutritional deficiencies and unnecessary stress.

If your baby is failing to gain weight, has blood in their stool, or is inconsolable, please reach out to your pediatrician. Additionally, a virtual lactation consultation can help you troubleshoot latch issues or supply concerns that might be mistaken for "food issues." Sometimes, a baby who seems "fussy" after eating is actually just struggling with a fast let-down or a shallow latch. For more personalized support, the breastfeeding help page can connect you with expert guidance.

Conclusion

Navigating what food you should avoid during breastfeeding doesn't have to be overwhelming. For the vast majority of parents, the list is remarkably short. By being mindful of high-mercury fish, watching your intake of "dry-up" herbs like sage, and monitoring your caffeine, you are already doing a fantastic job.

Remember, your well-being is just as important as your baby's. You deserve to eat food that makes you feel nourished and satisfied.

Trust your body—it was literally created to feed your baby.
Focus on variety and hydration rather than perfection.
Listen to your baby's cues, but don't fear the broccoli!

You’re doing an amazing job, and every drop counts. If you're looking for an easy way to support your supply while enjoying a delicious snack, consider trying our Emergency Lactation Brownies as a tasty addition to your daily routine.

FAQ

Does spicy food cause diaper rash in babies?

For most babies, spicy food in the mother's diet does not cause diaper rash or digestive upset. While the flavors of spices like cumin or chili can pass into the milk, the "heat" or capsaicin generally does not. If you notice a consistent rash after eating spicy food, you can try a temporary break, but it is rarely the cause.

How much coffee can I safely drink while nursing?

Most health organizations, including the CDC, suggest limiting caffeine to about 300 milligrams per day. This is roughly the equivalent of two to three 8-ounce cups of brewed coffee. Keep in mind that some babies are more sensitive to caffeine than others, especially newborns under three months old.

Can I eat sushi while I am breastfeeding?

Yes, you can typically eat sushi while breastfeeding! The restriction on raw fish during pregnancy is due to the risk of listeria, which can cross the placenta. While food poisoning is never fun, it does not pass through breast milk to your baby, making sushi a safe choice as long as you choose low-mercury fish like salmon or shrimp.

Will drinking peppermint tea dry up my milk?

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What Food Should I Avoid During Breastfeeding

Table of Contents

Introduction

The Myth of the "Perfect" Breastfeeding Diet