What Foods Should I Not Eat While Breastfeeding?

Posted on January 26, 2026

Eating While Breastfeeding: What Foods to Avoid?

Introduction
The Truth About the Breastfeeding Diet
Foods and Drinks to Limit for Safety
Herbs That May Lower Milk Supply
Navigating Baby Sensitivities and Allergies
What to Eat Instead: Nourishing Your Body
Dealing with a Sudden Drop in Supply
Identifying Real Food Allergies vs. Normal Newborn Behavior
Practical Meal Planning for Breastfeeding
Your Well-being Matters Too
Conclusion
FAQ

Introduction

After nine months of navigating a long list of "no-no" foods during pregnancy, you are likely ready to dive back into your favorite meals. Many new parents worry that their breastfeeding diet must be just as restrictive as their prenatal one. You might be wondering if that morning latte or spicy taco will upset your little one’s tummy. At Milky Mama, we believe that feeding your baby should be a source of joy and connection, not a source of constant stress or a list of forbidden snacks.

If you want a broader breakdown of the foods to approach with caution, our guide on which foods breastfeeding moms should consider avoiding is a helpful place to start.

The good news is that the list of foods to strictly avoid while nursing is actually quite short. Most parents can continue eating a diverse, well-rounded diet without any issues. However, there are a few specific items that can impact your milk supply or your baby’s comfort. In this post, we will cover the foods to limit, the herbs that might lower your supply, and how to spot signs of food sensitivities in your baby. Our goal is to empower you with the knowledge to nourish yourself while keeping your baby happy and thriving.

The Truth About the Breastfeeding Diet

One of the biggest myths in the lactation world is that you must eat a bland diet to have "good" milk. This is simply not true. Your body is incredibly efficient at pulling nutrients from your blood to create the perfect milk for your baby. While your diet matters for your own energy levels and wellness, your milk remains high quality even if your meals aren't perfect every single day.

For many parents, the concern isn't about their own health, but about how their food affects the baby. It is true that small amounts of what you consume can pass into your breast milk. This includes flavors, certain proteins, and substances like caffeine or alcohol. For most babies, this variety is actually a good thing. It introduces them to the flavors of your family's culture and can make them more open to different foods when they start solids later on.

Key Takeaway: You do not need a perfect or "plain" diet to breastfeed. Focus on variety and nourishment rather than restriction.

Foods and Drinks to Limit for Safety

While you don't need to avoid much, there are three main categories where moderation is key. These include substances that can pass through your milk and potentially affect your baby’s development or sleep.

High-Mercury Fish

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 contain high levels of mercury. Mercury is a heavy metal that acts as a neurotoxin, meaning it can interfere with the development of a baby’s nervous system.

Because mercury can accumulate in your body and pass into your breast milk, it is best to avoid fish that sit at the top of the food chain. These larger fish eat many smaller fish, concentrating the mercury in their systems.

Fish to avoid or strictly limit:

Shark
Swordfish
King Mackerel
Tilefish
Bigeye Tuna
Marlin

Instead, aim for 2–3 servings per week of low-mercury options like salmon, shrimp, pollock, or catfish. These provide all the benefits of fish without the high risks of heavy metal exposure.

Caffeine

Most breastfeeding parents are running on very little sleep, making that morning cup of coffee feel like a necessity. The good news is that you do not have to give up caffeine entirely. About 1% or less of the caffeine you consume ends up in your breast milk.

However, newborns—especially those born prematurely—process caffeine much more slowly than adults. If you consume large amounts of caffeine, it can build up in the baby’s system. This might lead to irritability, fussiness, or difficulty sleeping. Most experts recommend limiting caffeine intake to about 200–300 milligrams per day. This is roughly the amount in two 8-ounce cups of brewed coffee.

Keep in mind that caffeine is also found in:

Black and green teas
Many sodas and energy drinks
Dark chocolate
Some over-the-counter headache medications

Alcohol

The general rule for alcohol and breastfeeding is that if you are sober enough to drive, you are generally considered sober enough to breastfeed. Alcohol levels in your milk match the alcohol levels in your blood. As your body metabolizes the alcohol and your blood alcohol level drops, the level in your milk drops as well.

If you choose to have an occasional drink, the American Academy of Pediatrics suggests waiting about two hours after the drink before nursing. This gives your body time to clear the alcohol from your system. You do not need to "pump and dump" (expressing and throwing away milk) to remove alcohol from your milk. Pumping only helps with physical comfort or maintaining supply; it does not speed up the removal of alcohol from your body.

Herbs That May Lower Milk Supply

While many herbs are used as galactagogues (substances that help increase milk supply), there are others known as anti-galactagogues. These are herbs that may naturally decrease the amount of milk you produce. For most parents, eating a small amount of these in a meal is perfectly fine. However, consuming them in high concentrations—such as in medicinal teas or supplements—might cause a noticeable dip in supply.

Sage

Sage is perhaps the best-known herb for drying up milk supply. In fact, many weaning parents use sage tea specifically to help stop milk production. While a little sage on your Thanksgiving turkey is unlikely to cause a problem, you may want to avoid sage-heavy dressings or sage essential oils if you are trying to maintain a high supply.

Peppermint and Spearmint

Peppermint contains menthol, which some lactation consultants believe can interfere with milk production if consumed in large quantities. This usually refers to strong peppermint tea, peppermint candies, or menthol-based cough drops. A single cup of tea or a stick of gum is usually fine, but if you notice your supply dropping, this is an ingredient to check for in your daily habits.

Parsley

Like sage and mint, parsley is often cited as an herb that can reduce milk volume when eaten in large amounts. You would likely need to eat a significant amount—such as in a large bowl of tabbouleh salad—to see a clinical effect. If you have a naturally lower supply, it is a good idea to keep an eye on your parsley intake.

Action Step: If you notice a sudden dip in your milk volume, review any new teas, seasonings, or supplements you have added to your routine recently.

Navigating Baby Sensitivities and Allergies

Sometimes, the concern isn't about the safety of the food itself, but about how the baby reacts to it. Some babies are more sensitive to certain proteins or compounds that pass through the milk.

Cow's Milk Protein Allergy (CMPA)

The most common food sensitivity in breastfed babies is cow's milk protein. This is not the same as lactose intolerance. CMPA happens when a baby’s immune system reacts to the proteins found in dairy products that you eat.

Signs your baby might have a dairy sensitivity:

Extreme fussiness or colic-like symptoms
Skin rashes or eczema
Frequent spitting up or vomiting
Green, mucousy, or bloody stools
Congestion or wheezing

If you suspect a dairy allergy, talk to your pediatrician or a certified lactation consultant. They may recommend an elimination diet where you remove all dairy from your meals for 2–4 weeks to see if the baby’s symptoms improve.

Gassy Foods

You may have been told to avoid broccoli, cabbage, beans, or cauliflower because they are "gassy." While these foods can cause gas in the parent, the gas itself does not pass into the breast milk. Only the nutrients and proteins do.

However, some babies are simply more sensitive to the fiber or certain compounds in these vegetables. If you notice a consistent pattern where your baby is uncomfortable every time you eat a specific food, it is reasonable to trial a break from that food. For most families, though, these healthy vegetables are perfectly safe to enjoy.

Spicy Foods and Garlic

Many parents worry that spicy curry or garlicky pasta will make their milk "taste bad." In reality, garlic can actually make babies nurse longer! Research has shown that babies often seem to enjoy the varied flavors that come through the milk. Unless your baby shows clear signs of distress after you eat spicy meals, there is no reason to stick to bland food.

What to Eat Instead: Nourishing Your Body

Instead of focusing on what to cut out, it is much more helpful to focus on what to add in. Breastfeeding requires about 300 to 500 extra calories per day. Choosing nutrient-dense foods can help you maintain your energy and support a healthy supply.

We suggest focusing on "the basics" of lactation nutrition:

Whole Grains: Oats, brown rice, and barley provide fiber and B vitamins. Oats are a classic favorite for many nursing parents.
Healthy Fats: Avocado, nuts, seeds, and olive oil help provide the calories needed for milk production and keep you feeling full.
Lean Protein: Chicken, turkey, eggs, and legumes are essential for tissue repair and keeping your blood sugar stable.
Hydration: Water is the foundation of milk supply. While you don't need to over-hydrate, you should drink to thirst.

If you are looking for a convenient way to support your supply, we offer several delicious options. Our Emergency Lactation Brownies are a favorite among our community because they combine oats and flaxseed into a treat that fits perfectly into a busy day. Many parents find that adding one or two of these treats to their routine helps them feel more confident in their output.

Dealing with a Sudden Drop in Supply

If you accidentally ate something that you think lowered your supply, or if you are just going through a "dip," try not to panic. Stress can actually inhibit the let-down reflex (the process where your milk moves from the back of the breast to the nipple).

What to do if supply feels low:

Nurse or pump more frequently: Supply is driven by demand. The more often the breast is emptied, the more milk your body will make.
Skin-to-skin contact: Spending time cuddling your baby chest-to-chest releases oxytocin, the "love hormone" that helps milk flow.
Check your hydration: If you're feeling sluggish, grab a drink. Our Lactation LeMOOnade™ is a great way to stay hydrated while enjoying lactation-supporting ingredients.
Consider a supplement: Our herbal blends, like Pumping Queen™, are designed by our founder, Krystal Duhaney, RN, BSN, IBCLC, to support parents in reaching their feeding goals.

For many moms, a temporary dip is just that—temporary. With a little extra rest and frequent feeding, most supplies bounce back quickly.

If your supply concerns feel bigger than a short-term dip, our guide on how to safely increase your milk supply naturally can help you think through the next step.

Identifying Real Food Allergies vs. Normal Newborn Behavior

It is important to remember that newborns are naturally gassy and fussy at times. Their digestive systems are immature and learning how to process food. Not every bout of crying is caused by something you ate.

Before you decide to cut a long list of foods out of your diet, observe your baby for other symptoms. A "fussy" baby who is gaining weight well, having plenty of wet and dirty diapers, and has clear skin is likely just experiencing normal newborn development. If you see signs like hives, persistent diarrhea, or extreme distress, that is when a conversation with a professional is most necessary.

Takeaway: Always consult with a healthcare provider before making major restrictive changes to your diet to ensure you are still getting the nutrients you need.

If you want direct guidance for your own situation, our breastfeeding help page connects you with lactation support.

Practical Meal Planning for Breastfeeding

When you are exhausted, the last thing you want to do is spend an hour in the kitchen. Simple, nutrient-dense meals are the way to go.

Smoothie Bowls: Use a base of spinach, frozen fruit, and Greek yogurt. You can stir in some ground flaxseed for an extra boost.
Overnight Oats: Prep these the night before with milk (or a dairy alternative), chia seeds, and berries. It’s a grab-and-go breakfast that supports lactation.
Sheet Pan Meals: Toss chicken or salmon with sweet potatoes and broccoli in olive oil and bake. It’s a one-dish meal that covers all your nutritional bases.

If you find yourself reaching for snacks throughout the day, keep some almonds or walnuts nearby. Nuts are high in protein and healthy fats. We also love having our lactation drinks ready in the fridge so you aren't just reaching for plain water every time you’re thirsty.

For parents who want a little more structure, Breastfeeding 101 is a helpful next step for learning the basics of latching and supply.

Your Well-being Matters Too

While we spend so much time worrying about the baby's health, your health is just as important. If you find that trying to maintain a "perfect" diet is making you miserable, it might be time to loosen the rules. A happy, less-stressed parent is better for the baby than a parent who is strictly avoiding every possible "gas-inducing" vegetable but feels depleted.

Every drop of milk you provide is a gift. Whether you are exclusively nursing, pumping, or combo feeding, you are doing an amazing job. If you are more of an exclusive pumper, our guide on how to up your milk supply exclusively pumping can offer more tailored support.

We are here to support you in finding a balance that works for your body and your lifestyle.

Conclusion

Navigating what to eat while breastfeeding doesn't have to be a minefield of restrictions. By limiting high-mercury fish, keeping an eye on your caffeine and alcohol intake, and being mindful of large amounts of certain herbs, you can enjoy a wide variety of delicious foods. Most babies tolerate their parents' diets very well, and those who do have sensitivities often show clear signs that can be managed with the help of a professional.

Limit high-mercury fish like swordfish and shark.
Keep caffeine to 200–300mg a day.
Watch for supply-dropping herbs like sage or peppermint in high doses.
Prioritize protein, whole grains, and hydration.

You're doing an amazing job, and your body was literally created to feed your baby. If you ever feel like you need a little extra support with your milk supply or just want a tasty way to nourish yourself, we invite you to explore our range of lactation treats and supplements. At Milky Mama, we believe every drop counts, and we are honored to be part of your breastfeeding journey.

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 while breastfeeding?

Yes, most babies tolerate spicy foods just fine. While some flavors can pass into your milk, it rarely causes distress and can actually help your baby become accustomed to different tastes before they start solid foods.

Does peppermint really dry up milk supply?

In large medicinal quantities, such as multiple cups of strong peppermint tea or many menthol cough drops, peppermint may cause a dip in supply for some people. Occasionally eating a peppermint candy or drinking one cup of tea is usually not an issue for most parents.

How much coffee can I drink while nursing?

Most experts recommend staying under 300mg of caffeine per day, which is about two 8-ounce cups of coffee. If you notice your baby is especially jittery or having trouble sleeping, you might try lowering your intake or timing your coffee for right after a nursing session.

Should I avoid broccoli and beans to prevent baby gas?

Subscribe & Save: 10% off

SHOP NOW

Your cart is empty

Your cart

Estimated total

About Milky Mama

Support

Stay Connected

What Foods Should I Not Eat While Breastfeeding?

Table of Contents

Introduction

The Truth About the Breastfeeding Diet