What Foods and Drinks to Avoid While Breastfeeding

Posted on January 26, 2026

What Foods & Drinks to Limit While Breastfeeding

Introduction
The Reality of the Breastfeeding Diet
High-Mercury Seafood
Caffeine and Your Baby’s Sleep
Alcohol and Breastfeeding Safety
Herbs That Can Lower Milk Supply
Understanding Food Sensitivities and Allergies
The Myth of "Gassy" Foods
Artificial Sweeteners and Highly Processed Foods
What to Do Next: A Simple Action Plan
The Importance of Caloric Intake
Why Hydration Matters
Managing Dietary Restrictions
Listening to Your Body
Conclusion
FAQ

Introduction

Choosing what to eat after your baby arrives can feel like walking a tightrope. You want to nourish your body and support your milk supply, but you also want to make sure nothing you consume upsets your little one. It is a lot of pressure for a parent who is already navigating sleepless nights and diaper changes. At Milky Mama, we believe that nutrition should be a source of strength, not a source of stress.

The good news is that most foods are perfectly safe to enjoy while nursing. Your body is incredibly efficient at filtering what goes into your milk to protect your baby. However, there are a few specific items that deserve a closer look. Some can affect your baby’s comfort, while others might impact your milk production or your own energy levels.

This guide covers the specific foods and drinks to watch out for, from high-mercury fish to supply-suppressing herbs. We will also look at how to spot sensitivities in your baby and what you can eat to feel your best. Understanding these basics will help you feel more confident as you nourish yourself and your growing baby.

The Reality of the Breastfeeding Diet

Before we dive into the "avoid" list, let's clear up a common myth. You do not need a perfect diet to make high-quality milk. Your body prioritizes your baby’s needs, often drawing from its own stores to ensure your milk is nutrient-dense.

However, what you eat does matter for your own well-being. If you aren't eating enough or are choosing foods that zap your energy, you will feel the effects even if your milk remains perfect. We want you to feel empowered and energized. Most of the time, "avoiding" certain things is less about total restriction and more about mindful moderation.

High-Mercury Seafood

Fish is a fantastic source of protein and omega-3 fatty acids. These nutrients are essential for your baby’s brain and eye development. However, some types of seafood contain high levels of mercury.

Mercury is a heavy metal that can be toxic to the developing nervous system of an infant. It passes through breast milk, so it is important to choose your seafood carefully. Large, predatory fish that live a long time tend to have the highest concentrations of mercury.

Seafood to Avoid or Limit Strictly

You should avoid or strictly limit the following fish:

Shark: These are long-lived predators with very high mercury levels.
Swordfish: Another large predator to keep off your plate for now.
King Mackerel: This is different from Atlantic or Chub mackerel, which are generally lower in mercury.
Marlin: These are consistently high in mercury.
Bigeye Tuna: This variety of tuna should be avoided, though "Light" canned tuna is usually acceptable in moderation.
Tilefish from the Gulf of Mexico: These are known to have high levels of mercury.

Safe Seafood Swaps

You do not have to give up fish entirely. In fact, eating 8 to 12 ounces of low-mercury fish per week is often recommended. Look for these "Best Choice" options:

Salmon (wild-caught is a great choice)
Sardines
Trout
Tilapia
Cod
Shrimp
Pollock

Key Takeaway: Focus on smaller fish that are lower on the food chain. This allows you to get the brain-building benefits of DHA without the risks associated with heavy metals.

Caffeine and Your Baby’s Sleep

Most parents are desperate for a caffeine boost in those early months. The good news is that you do not have to quit coffee cold turkey. Most experts agree that a moderate amount of caffeine is safe. This usually means about 200 to 300 milligrams per day, which is roughly two small cups of coffee.

However, caffeine does pass into your breast milk. While most babies handle small amounts fine, some are more sensitive than others. Newborns and premature babies take much longer to clear caffeine from their systems. If caffeine builds up in their tiny bodies, you might notice some side effects.

Signs Your Baby is Sensitive to Caffeine

If you notice these behaviors, you might want to scale back your intake:

Extreme irritability: Your baby seems unusually "wired" or fussy.
Difficulty sleeping: They struggle to settle down or take very short naps.
Jitteriness: You might notice shaky movements or an inability to relax.

Remember that caffeine is not just in coffee. It is also found in:

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

Alcohol and Breastfeeding Safety

Alcohol is a topic that comes up often in lactation circles. The safest option for your baby is to avoid alcohol entirely. However, an occasional drink is generally considered acceptable if you follow certain safety guidelines.

Alcohol levels in your milk match the levels in your bloodstream. It does not stay trapped in the milk; as your blood alcohol level drops, the level in your milk drops too. This means "pumping and dumping" does not actually remove alcohol from your system faster. It only helps if you are uncomfortably full while waiting for the alcohol to clear.

How to Handle an Occasional Drink

If you choose to have a drink, keep these points in mind:

Wait to nurse: It takes about two to three hours for one standard drink to clear your milk. A standard drink is a 5-ounce glass of wine, a 12-ounce beer, or a 1.5-ounce shot of spirits.
Hydrate well: Drink plenty of water alongside any alcoholic beverage.
Plan ahead: If you know you will be having a glass of wine, you can express milk beforehand to have on hand for the baby.
Consider your supply: Some studies suggest that alcohol can actually decrease milk production temporarily. It can also inhibit your let-down reflex, which is the process where your body releases milk from the ducts.

Herbs That Can Lower Milk Supply

Many people use herbs for cooking or tea without realizing they can impact lactation. While some herbs are galactagogues—substances that may help increase milk supply—others have the opposite effect.

If you find your supply is dipping, check your spice cabinet or tea collection. Some herbs act as "anti-galactagogues" and are traditionally used when someone is trying to wean or stop milk production.

Herbs to Use Sparingly

You don't need to panic if there is a little bit of parsley in your pasta. However, consuming these in large amounts (like in medicinal teas or heavy seasonings) might be an issue:

Peppermint and Spearmint: In large doses, mint can decrease supply. This includes peppermint tea, strong mint candies, or even excessive use of menthol cough drops.
Sage: This herb is very common in sausages, stuffing, and certain savory dishes. It is often used specifically by those who want to dry up their milk.
Parsley: Small garnishes are fine, but eating large quantities (like in a tabbouleh salad) can impact some parents' supply.
Oregano and Lemon Balm: While less common, some parents find that very high amounts of these herbs interfere with their production.

If you are looking to support your supply instead of shrinking it, we recommend focusing on nourishing ingredients. Our Emergency Brownies are a favorite for many families. They are packed with oats, brewer's yeast, and flaxseed, which are traditionally used to help support a healthy milk supply while providing a delicious, easy snack.

Understanding Food Sensitivities and Allergies

Sometimes it isn't the food itself that is "bad," but rather how your baby’s body reacts to it. Some babies have sensitivities or true allergies to proteins that pass through your milk.

Cows' Milk Allergy (CMA)

One of the most common issues is a sensitivity to dairy. This is not the same as being lactose intolerant. A Cows' Milk Allergy occurs when the baby’s immune system reacts to the proteins found in the dairy products you eat.

Symptoms of a dairy sensitivity or allergy might include:

Excessive colic or inconsolable crying
Skin rashes or eczema
Green, mucusy, or bloody stools
Vomiting or severe reflux
Chronic congestion or wheezing

If you suspect a dairy issue, talk to your pediatrician or a lactation consultation service. They may recommend an "elimination diet." This involves removing all dairy from your diet for two to four weeks to see if the baby’s symptoms improve.

Other Common Sensitivities

While dairy is the most frequent culprit, some babies may also react to:

Soy: Many babies who are sensitive to dairy also react to soy proteins.
Eggs or Wheat: These are less common but can cause similar digestive or skin issues.
Strong Flavors: Garlic, onions, and spicy peppers can change the flavor of your milk. Most babies actually enjoy this variety. However, a few might find the taste off-putting and may temporarily refuse to nurse.

The Myth of "Gassy" Foods

You might have been told to avoid broccoli, cabbage, beans, or cauliflower because they will make your baby gassy. In reality, gas is produced in your gut when your body breaks down fiber. Fiber does not pass into your breast milk.

Most babies can handle these vegetables just fine. If you notice your baby is particularly fussy every time you eat a certain vegetable, you can try removing it for a few days. However, for most families, these healthy greens are a vital part of a balanced diet and do not need to be avoided.

Artificial Sweeteners and Highly Processed Foods

While not strictly forbidden, it is a good idea to be mindful of artificial sweeteners. Some research suggests that substances like saccharin or aspartame can pass into breast milk. There are ongoing studies looking at how these might influence a baby's future preference for sweet flavors or their metabolic health.

Highly processed foods often contain high levels of sodium and unhealthy fats. These can leave you feeling sluggish and dehydrated. Since breastfeeding requires a lot of energy and water, staying away from "empty calories" helps you maintain the stamina you need for parenting.

What to Do Next: A Simple Action Plan

Navigating your diet shouldn't feel like a chore. Use this simple checklist to keep your nutrition on track while breastfeeding:

Check your fish: Stick to 2-3 servings of low-mercury fish like salmon or cod each week.
Track your caffeine: Keep it to about two cups of coffee and watch for baby’s fussiness.
Watch the herbs: Avoid large amounts of peppermint or sage if you are worried about your supply.
Hydrate often: Keep a water bottle nearby every time you sit down to nurse.
Observe your baby: If you see rashes or extreme digestive upset, keep a simple food diary to look for patterns.

Key Takeaway: Your baby’s behavior is your best guide. If they are happy, growing, and sleeping well, your current diet is likely working perfectly for both of you.

The Importance of Caloric Intake

One of the biggest mistakes breastfeeding parents make is trying to restrict calories too soon. Your body needs an extra 350 to 500 calories per day to produce milk. Restricting your food intake too much can lead to fatigue, irritability, and a drop in milk supply.

Instead of focusing on what to "cut out" for weight loss, focus on what to "add in" for health. Nutrient-dense foods like avocados, nuts, seeds, and lean proteins will keep you satisfied.

If you are struggling to find time to eat—which is very common with a newborn—keep easy snacks on hand. We often suggest things like our Pumpin Punch™ or Lactation LeMOOnade™ to help with hydration. These drinks are designed to provide a tasty way to stay hydrated while incorporating lactation-supportive ingredients.

Why Hydration Matters

Water is the foundation of your milk supply. While drinking extra water won't necessarily "overproduce" milk, being dehydrated can certainly cause your supply to dip. It can also cause headaches and brain fog.

Try to drink to thirst. A good rule of thumb is to have a large glass of water every time your baby nurses. If plain water gets boring, infusing it with fruit or using a lactation-specific hydration drink can make it easier to reach your daily goals. For more ideas, the guide on what to drink to help milk supply is a helpful next step.

Managing Dietary Restrictions

If you are vegan or vegetarian, you can absolutely breastfeed successfully. You just need to be more mindful of certain nutrients.

Vitamin B12: This is primarily found in animal products. If you are vegan, you likely need a supplement to ensure your baby gets enough for brain development.
Iron: Plant-based iron (non-heme iron) is not absorbed as easily as iron from meat. Pair your iron-rich foods like lentils or spinach with Vitamin C to help absorption.
Zinc and Choline: These are also vital for your baby. Eggs are a great source of choline, but if you don't eat them, look for beans, peas, and fortified grains.

Always consult with your healthcare provider or a registered dietitian if you are following a restrictive diet. They can help you run blood tests to check for any deficiencies that might affect your health.

Listening to Your Body

Your body has a way of telling you what it needs. If you are constantly craving salt, you might need more minerals or better hydration. If you are craving sugar, you might actually be exhausted and in need of complex carbohydrates like oatmeal or sweet potatoes for sustained energy.

Breastfeeding is a journey that changes over time. Your baby’s sensitivities may disappear as their digestive system matures. You might find that you can handle more caffeine as your baby gets older. Stay flexible and give yourself grace.

Conclusion

Feeding your baby is an incredible feat, and you deserve to enjoy your food along the way. While it is wise to avoid high-mercury fish, limit alcohol and caffeine, and keep an eye on supply-suppressing herbs, remember that variety is your friend. A diverse diet exposes your baby to different flavors and helps you get the nutrients you need to stay healthy.

Limit high-mercury fish like shark and swordfish.
Keep caffeine to a moderate level (200-300mg).
Monitor your baby for signs of dairy or soy sensitivity.
Eat enough calories to support your energy and supply.

You are doing an amazing job nourishing your little one. Every drop counts, and taking care of your own body is the best way to take care of your baby.

If you ever feel overwhelmed or concerned about your milk supply, we are here to help. Whether you need a quick boost from our herbal supplements or a professional virtual lactation consultation, you don't have to do this alone. You can also deepen your breastfeeding foundation with Breastfeeding 101.

FAQ

Can I eat spicy food while breastfeeding?

Yes, most babies can handle spicy foods just fine. The flavors of spices like garlic, curry, or chili can pass into your milk, which may actually help your baby accept a wider variety of solid foods later on. If your baby seems unusually fussy or gassy after you eat something very spicy, you can try limiting it to see if their behavior changes.

Is it okay to drink coffee every morning?

Yes, most breastfeeding parents can safely enjoy 1 to 2 cups of coffee per day. The general recommendation is to stay below 300mg of caffeine daily. If you notice your baby is jittery or having trouble sleeping, you might try drinking your coffee right after a nursing session or reducing your intake.

Do I need to stop eating dairy if my baby is gassy?

Not necessarily, as most gas is a normal part of a developing digestive system. However, if the gas is accompanied by a rash, green mucusy stools, or extreme discomfort, it could be a sign of a Cows' Milk Allergy. It is best to consult with your pediatrician before cutting out entire food groups like dairy.

Does peppermint really lower milk supply?

In large medicinal amounts, peppermint can act as an anti-galactagogue and may reduce milk production. While a single peppermint candy or a light sprinkle of herbs in a dish is usually fine, you should avoid drinking several cups of strong peppermint tea daily if you are concerned about your supply.

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

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What Foods and Drinks to Avoid While Breastfeeding

Table of Contents

Introduction

The Reality of the Breastfeeding Diet