Are There Certain Foods to Avoid While Breastfeeding?

Q: What About Herbs and Your Milk Supply?

While many herbs are beneficial, it's worth noting that some herbs can influence your milk supply. Just as certain herbs may help support lactation, others could potentially decrease it. It’s always best to be mindful of herbal teas or supplements you consume.

Posted on January 26, 2026

Are There Certain Foods to Avoid While Breastfeeding?

Introduction
The Nourishing Foundation: What to Prioritize While Breastfeeding
Understanding Foods and Substances to Limit or Watch Out For
Navigating Elimination Diets and Identifying Triggers
Dieting While Breastfeeding: Proceed with Care
Continuing Your Postnatal Nutrition Journey
Embracing a Diverse and Mindful Diet
Frequently Asked Questions (FAQ)
Your Journey, Your Support

Introduction

Welcoming a new baby into the world is an extraordinary, often overwhelming, experience. Amidst the joyous chaos of snuggles and sleepless nights, many breastfeeding parents find themselves wondering about their diet. You’ve likely heard a flurry of advice—some helpful, some perhaps a little anxiety-inducing—about what to eat and what to avoid while nourishing your little one. It's completely normal to have questions about how your food choices might impact your breast milk and, by extension, your baby.

At Milky Mama, we understand that breastfeeding is natural, but it doesn’t always come naturally. Our mission is to provide compassionate, empowering support and evidence-based education, helping you navigate this journey with confidence, not confusion. This comprehensive guide is designed to demystify the topic of diet during lactation, offering clear, warm, and practical insights into foods you might consider limiting or avoiding, as well as the wonderful array of nourishing options that support both you and your baby. Our goal isn't to create an exhaustive list of restrictions, but rather to empower you with knowledge, helping you feel in tune with your body and your baby's needs, because every drop counts, and your well-being matters too.

The Nourishing Foundation: What to Prioritize While Breastfeeding

Before we delve into what to potentially limit, let's celebrate the incredible power of a balanced, varied diet during breastfeeding. Your body is doing amazing work, producing liquid gold for your baby, and it requires fuel! Most breastfeeding parents can enjoy a wide variety of foods without any issues. The focus should generally be on wholesome, nutrient-dense options that keep you feeling energized and healthy.

Caloric Needs: Fueling Your Body

It's common to need a bit more energy when you're breastfeeding. On average, an additional 330 to 500 calories per day is recommended for well-nourished breastfeeding parents compared to pre-pregnancy intake. This isn't about "eating for two" in the traditional sense, but about providing your body with the necessary reserves to produce milk and sustain your own vitality. Remember, these aren't empty calories; they're an opportunity to add more nutrient-rich foods to your day.

Hydration is Key

While not a food, adequate fluid intake is paramount. Breast milk is largely water, so staying well-hydrated is crucial for maintaining your milk supply and overall health. Drink to thirst, and consider having a glass of water, our refreshing Pumpin Punch™, Milky Melon™, or Lactation LeMOOnade™ every time you breastfeed or pump. These delicious lactation drinks not only help with hydration but can also provide added lactation support.

Essential Nutrients for You and Baby

Focusing on a diverse diet ensures you're getting a wide spectrum of vitamins and minerals. Here are some categories to emphasize:

Whole Grains: Think oatmeal, brown rice, whole-grain bread, and pasta. They provide fiber, essential B vitamins, and sustained energy, helping to keep blood sugar levels stable and ward off those "hangry" feelings.
Lean Proteins: Poultry, lean beef, eggs, legumes (beans, lentils), and nuts are excellent sources of protein, which is vital for tissue repair and growth for both you and your baby. If you follow a vegan or vegetarian diet, be mindful to include a variety of plant-based proteins to ensure adequate intake.
Healthy Fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids that are important for your baby's brain development and your overall health.
Fruits and Vegetables: Load up on a colorful array! Leafy greens like spinach and kale are packed with vitamins A, C, E, K, and calcium. Sweet potatoes offer a fantastic dose of Vitamin A, crucial for vision and organ development. Berries, citrus, and other fruits provide antioxidants and Vitamin C.
Dairy or Fortified Alternatives: Milk, yogurt, and cheese are good sources of calcium, which can be depleted during pregnancy and breastfeeding. If you avoid dairy, choose calcium-fortified plant-based milks and yogurts.
Special Considerations for Vegan/Vegetarian Diets: If you're following a vegan or vegetarian diet, extra attention to certain nutrients is important. Vitamin B12, found primarily in animal products, may need supplementation. Iron, zinc, iodine, and omega-3 fats (EPA/DHA) are also key nutrients to monitor. We encourage discussing your dietary needs with a healthcare provider or a registered dietitian to ensure optimal nutrition for both you and your baby.

Specific Nutrients to Focus On

Research indicates that certain nutrient needs increase during lactation.

Iodine: Essential for your baby's brain development and thyroid function. You can find iodine in dairy products, eggs, seafood, and iodized table salt. Breastfeeding parents are recommended to consume 290 micrograms (mcg) of iodine daily.
Choline: Crucial for nervous system development and building cell structure. Choline is present in dairy, eggs, meats, some seafood, and legumes. Aim for 550 milligrams (mg) of choline daily.
Vitamin B12: Especially important for those on vegan or vegetarian diets, as deficiencies can impact infant neurological health. Ensure you're getting enough through fortified foods or supplements.

When you need a quick boost or extra support, our lactation treats like our famous Emergency Brownies, various lactation cookies (Oatmeal Chocolate Chip, Salted Caramel, Peanut Butter Chocolate Chip, and more!), and even our lactation drink mixes can be a convenient and delicious way to add nourishing ingredients and hydration to your day. They are thoughtfully crafted to support your breastfeeding journey without adding stress to your meal planning.

Understanding Foods and Substances to Limit or Watch Out For

It’s important to reiterate that breast milk is remarkably adaptable, and most babies tolerate a wide range of flavors and components from their parent's diet. You do not need to embark on a highly restrictive diet unless you observe a consistent pattern of issues with your baby. The information below is intended to help you understand potential areas of concern, empowering you to make informed decisions for your unique situation.

Substances That May Affect Baby's Behavior or Development

Some substances you consume can pass into your breast milk in amounts that may affect your baby's temperament, sleep, or development.

Alcohol: The safest option is to avoid alcohol altogether while breastfeeding. If you choose to have an alcoholic drink, it’s best to wait at least two hours per standard drink before breastfeeding or pumping, to allow your body time to metabolize the alcohol. There is no level of alcohol in breast milk that is considered safe for an infant. Pumping and "dumping" milk after drinking does not remove alcohol from your system, but it can help maintain your milk supply and prevent engorgement. Remember, your body's ability to clear alcohol determines when your milk is alcohol-free, not expressing milk.
Caffeine: Small amounts of caffeine can transfer into breast milk. While most babies tolerate low to moderate amounts (up to 300 milligrams per day, roughly 2-3 cups of coffee), higher intakes can lead to irritability, fussiness, and sleep disturbances in some infants. Newborns and preterm babies, in particular, metabolize caffeine more slowly, so their parents might consider an even lower intake. Common sources include coffee, tea, sodas, energy drinks, and chocolate. Observing your baby's reaction is key; if they seem jittery or struggle with sleep after you've had a caffeinated beverage, you might consider reducing your intake.
High-Mercury Fish: While fish can be an excellent source of protein and omega-3 fatty acids, certain types contain high levels of mercury, a metal that can be toxic if consumed in large amounts, especially for a baby's developing brain and nervous system. It's best to avoid fish high in mercury like shark, swordfish, king mackerel, and tilefish. Instead, opt for "Best Choices" or "Good Choices" from the FDA and EPA guidelines, such as salmon, sardines, trout, and light canned tuna, limiting intake to two to three servings per week. These lower-mercury options provide beneficial omega-3s without the higher risk.
Artificial Sweeteners: Research on the impact of artificial sweeteners on breastfed babies is still limited. Some concerns have been raised about a potential link to increased obesity risk in children, but more studies are needed. Many parents choose to limit artificial sweeteners during breastfeeding out of caution.

Potential Food Sensitivities in Infants

Sometimes, babies can be sensitive to certain foods in their parent's diet. This doesn't mean the food is "bad," but rather that your baby's still-developing digestive system might have trouble processing certain proteins or compounds.

Dairy (Cow's Milk Protein): Cow's milk protein is one of the most common sensitivities in breastfed infants. If your baby exhibits symptoms like excessive fussiness, gas, colic-like crying, persistent rashes (like eczema), frequent spitting up/reflux, or mucus/blood in their stool, dairy might be a culprit. If you suspect a dairy sensitivity, you might try eliminating all forms of dairy from your diet for at least 2-3 weeks to see if symptoms improve. Remember, dairy can be hidden in many processed foods, so reading labels is important.
Soy: For some babies, a sensitivity to cow's milk protein can go hand-in-hand with a sensitivity to soy protein. If eliminating dairy doesn't resolve symptoms, and you suspect a sensitivity, soy might be the next food group to consider eliminating, often for a similar 2-3 week trial period.
Eggs: Egg allergies can manifest in breastfed infants through symptoms like skin irritation, gas, or mucus in stools. Like other allergens, if suspected, a temporary elimination might be warranted.
Peanuts & Tree Nuts: While relatively uncommon for allergens like peanuts or tree nuts to transfer in amounts high enough to cause a severe reaction through breast milk, it's worth noting if there's a strong family history of allergies. If you have concerns, speak with your pediatrician.
Spicy Foods: Foods with strong spices like garlic, curry, or chili can indeed alter the flavor of your breast milk. While many babies don't mind these new flavors (and some studies suggest it helps them accept a wider variety of solid foods later!), a small percentage might become gassy or fussy. Observe your baby's reaction; if they seem uncomfortable after you've had a particularly spicy meal, you might consider cutting back for a few days and reintroducing slowly.
"Gassy" Vegetables: Vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts are incredibly healthy and packed with nutrients. However, the compounds that make them "gassy" for you can sometimes lead to increased gas in some babies. This is not universal, and many babies tolerate them well. If your baby seems particularly gassy and uncomfortable after you eat these, you might try reducing your intake to see if it makes a difference.
Citrus Fruits: The acidity in citrus fruits (oranges, grapefruits, lemons, limes) may occasionally cause diaper rash or increased spit-up in sensitive babies. This is less common but worth considering if you notice a correlation.
Chocolate: Beyond its caffeine content, chocolate contains a compound called theobromine, which can have a stimulating effect similar to caffeine. In larger quantities, it may affect a baby's sleep or mood. Some parents also report it having a laxative effect on their baby.
Garlic & Onions: Like spicy foods, garlic and onions can impart strong flavors to breast milk. While some babies enjoy the variety, others might find the taste off-putting and become fussy at the breast or refuse to nurse.

What About Herbs and Your Milk Supply?

While many herbs are beneficial, it's worth noting that some herbs can influence your milk supply. Just as certain herbs may help support lactation, others could potentially decrease it. It’s always best to be mindful of herbal teas or supplements you consume.

For those seeking to nurture their milk production, we offer a range of herbal lactation supplements specially formulated to support your supply, such as Lady Leche™, Dairy Duchess™, Pumping Queen™, Milk Goddess™, Milky Maiden™, and Pump Hero™. Our products are crafted with care and informed by lactation science to help you feel supported. Always remember to consult with your healthcare provider or a lactation consultant before introducing any new supplements into your routine.

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

Navigating Elimination Diets and Identifying Triggers

If you suspect your baby is reacting to something in your diet, the idea of an elimination diet can feel daunting. But with a systematic approach and support, you can gain clarity.

Keep a Food and Symptom Diary: This is your most powerful tool. For 1-2 weeks, record everything you eat and drink, alongside your baby's symptoms (fussiness, sleep, rashes, stool changes, gas). Look for patterns or correlations. Does fussiness consistently appear a few hours after you've eaten a specific food?
Eliminate One Food at a Time: Don't try to cut out too many food groups at once, as this can make it hard to pinpoint the culprit and can lead to unnecessary nutritional restriction. Start with the most common offenders, like dairy, if your baby's symptoms align.
Give It Time: For some sensitivities, like dairy protein, it can take 2-3 weeks for the protein to fully clear your system and your baby's. Be patient, and document any changes you observe.
Reintroduce Slowly: If symptoms improve after elimination, you can try reintroducing the food slowly to confirm if it was indeed the trigger. If symptoms reappear, you have your answer. If not, you can likely add that food back to your diet.
Seek Professional Guidance: This entire process can be overwhelming. Don't hesitate to reach out for help. A virtual lactation consultation with one of our certified lactation consultants, or a discussion with your pediatrician, can provide personalized guidance, support, and help you navigate elimination diets safely and effectively. You're doing an amazing job, and sometimes a little expert guidance makes all the difference.

Dieting While Breastfeeding: Proceed with Care

After pregnancy, it’s natural to feel eager to "get back to normal" or lose weight. However, extreme dieting or restrictive weight-loss regimens while breastfeeding can be counterproductive and even harmful. Your body needs adequate calories and nutrients to produce milk and maintain your energy levels. Restricting calories too much can potentially impact your milk supply and leave you feeling depleted.

Instead of focusing on restrictive diets, concentrate on nourishing your body with nutrient-dense foods. Breastfeeding itself is often a wonderful way to naturally return to your pre-pregnancy weight for many individuals. Give yourself grace during this intense postpartum period. Focus on small, sustainable healthy habits rather than drastic changes. Remember, every drop counts, and so does your well-being.

Continuing Your Postnatal Nutrition Journey

Your nutritional needs don't stop after giving birth. Continuing to prioritize your health is paramount for your energy levels and milk production.

Prenatal Vitamins: Many healthcare providers recommend continuing your prenatal vitamin for at least the first year postpartum, especially while breastfeeding. This helps ensure you and your baby are getting essential nutrients, even on days when your diet might not be perfectly balanced.
Specific Nutrient Focus: Beyond a multivitamin, pay attention to the increased needs for nutrients like iodine and choline, which are vital for your baby's development. Discuss with your healthcare provider if you need specific supplements. If you're vegetarian or vegan, additional supplementation for Vitamin B12, iron, zinc, and omega-3s might be necessary.
Ongoing Education and Support: The breastfeeding journey is dynamic, and your needs and questions may evolve. Milky Mama is here to support you every step of the way. Explore our comprehensive online breastfeeding classes, including our foundational Breastfeeding 101 class, for in-depth knowledge and practical tips. For personalized guidance, our virtual lactation consultations offer one-on-one support tailored to your unique situation. We believe every parent deserves to feel confident and supported.

Embracing a Diverse and Mindful Diet

Ultimately, the goal is not to create a long list of forbidden foods that add stress to your plate. It's about empowering you to listen to your body and observe your baby. Breasts were literally created to feed human babies, and your milk is perfectly designed for yours. The beauty of breast milk is its ability to adapt, providing precisely what your baby needs while also exposing them to a wonderful array of flavors from your diet, which can actually help them be more adventurous eaters later on.

By focusing on a diverse, nutrient-rich diet, staying well-hydrated, and being mindful of your baby's cues, you are doing an amazing job nourishing your little one and yourself. Don't let the fear of "doing it wrong" overshadow the incredible bond and benefit of breastfeeding.

Frequently Asked Questions (FAQ)

Q1: Do I need to avoid spicy food while breastfeeding?

Not necessarily! Many babies tolerate and even enjoy the varied flavors that spicy foods can impart to breast milk. However, some babies may become gassy or fussy after a particularly spicy meal. Pay attention to your baby's reaction; if you notice a consistent pattern of discomfort, you might try temporarily reducing your spicy food intake and reintroducing it slowly to see if symptoms resolve.

Q2: Will everything I eat affect my baby?

No, absolutely not. The vast majority of foods you eat will not adversely affect your baby. Your body is incredibly efficient at filtering and processing, and only certain components, like alcohol or caffeine, or particular proteins from common allergens, transfer in amounts that might be noticeable. Most foods are perfectly safe and healthy to eat while breastfeeding.

Q3: How do I know if my baby is reacting to something I ate?

Look for consistent patterns. Symptoms of a potential food sensitivity in your baby might include persistent fussiness, excessive gas, colic-like crying, rashes (like eczema), frequent spit-up or reflux, or changes in stool (e.g., mucus or blood). Keep a food and symptom diary to help you identify any correlations. If you have concerns, talk to a lactation consultant or your pediatrician.

Q4: Should I take a multivitamin while breastfeeding?

Many healthcare providers recommend continuing your prenatal vitamin during the breastfeeding period, often for at least the first year postpartum. While a well-balanced diet is the primary source of nutrients, a multivitamin can help fill any nutritional gaps and ensure you're getting adequate amounts of key vitamins and minerals, especially iodine, choline, and Vitamin B12, which have increased needs during lactation.

Your Journey, Your Support

$29.70 CAD

Subscribe & Save: 10% off

SHOP NOW

Your cart is empty

Your cart

Estimated total

Are There Certain Foods to Avoid While Breastfeeding?

Table of Contents

Introduction