What Foods Should I Not Eat When Breastfeeding?

Posted on January 26, 2026

Introduction
The Myth of the Perfect Breastfeeding Diet
High-Mercury Fish to Avoid
Navigating Caffeine Consumption
Alcohol and Breastfeeding Safety
Herbs That Can Lower Milk Supply
Spicy Foods and Gassy Vegetables
Identifying Food Allergies and Sensitivities
What to Do Next: A Simple Action Plan
Focusing on Your Wellness
FAQ
Conclusion

Introduction

After nine months of navigating the long list of "no-go" foods during pregnancy, many new parents feel a mix of relief and anxiety when they transition into breastfeeding. You might finally be able to enjoy that medium-rare steak or sushi roll, but then a new set of questions arises. Will the coffee you drank this morning keep your baby awake all night? Does the spicy curry you ate for dinner cause the gas that is making your little one fussy? It is completely normal to feel protective of your milk and want to ensure that every drop provides exactly what your baby needs.

At Milky Mama, we believe that breastfeeding education should feel empowering, not restrictive. We know you are already doing so much to care for your baby, and the last thing you need is a rigid set of dietary rules that make your life harder. Our mission is to provide you with clinical expertise rooted in compassion, helping you understand how your body works so you can feed your baby with confidence.

While your body is incredibly efficient at filtering nutrients for your breast milk, there are a few specific things that are worth keeping an eye on. This post will cover which foods may need to be limited, which herbs might accidentally lower your supply, and how to tell if your baby is reacting to something in your diet. Our goal is to simplify the science so you can focus on the beautiful bond you’re building with your baby.

The Myth of the Perfect Breastfeeding Diet

Before we dive into the specifics of what to limit, it is important to address one of the biggest misconceptions about nursing: you do not need a perfect diet to make high-quality milk. Your breasts were literally created to feed human babies, and they are remarkably good at their job. Even if your diet isn't always balanced, your body will prioritize your baby’s needs, drawing from your own nutrient stores to ensure the milk is nourishing.

However, what you eat does matter for you. Creating milk is an energy-intensive process that requires about 350 to 500 extra calories per day. If you aren't eating enough or getting the right nutrients, you might find yourself feeling more exhausted than usual. We want you to feel your best, which means eating a varied diet that keeps your energy levels stable.

The good news is that most "diet rules" you hear through the grapevine are just myths. In most cultures around the world, breastfeeding parents eat exactly what they’ve always eaten—garlic, spices, and all—and their babies do just fine. Unless you notice a direct and consistent reaction in your baby, there is rarely a need to cut out entire food groups "just in case."

High-Mercury Fish to Avoid

When it comes to foods you should truly avoid, fish with high mercury levels are at the top of the list. While fish is an incredible source of protein and Omega-3 fatty acids—which are vital for your baby’s brain and eye development—mercury is a heavy metal that can be toxic.

When you consume fish high in mercury, it can pass through your bloodstream into your breast milk. High levels of mercury exposure can potentially affect the developing nervous system of an infant. Because mercury stays in the body for a long time, it is best to be cautious about the types of seafood you choose.

Fish to Keep Off the Menu

According to the FDA and CDC, breastfeeding parents should avoid the following fish because they tend to be older, larger predators that accumulate more mercury:

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

Safe Seafood Choices

You don't have to give up seafood entirely. In fact, many lactation consultants recommend eating 8 to 12 ounces of low-mercury fish per week. Options like salmon, pollock, catfish, shrimp, and canned light tuna (not albacore) are excellent choices. These provide the DHA and EPA that support your baby’s cognitive growth without the high mercury risk.

Key Takeaway: Avoid large, predatory fish like shark and swordfish. Stick to 2–3 servings of low-mercury fish per week to get the brain-building benefits of Omega-3s.

Navigating Caffeine Consumption

Many of us rely on a morning cup of coffee to get through the day, especially when nighttime feedings are frequent. The good news is that you do not have to give up your caffeine fix. However, moderation is key because a small amount of caffeine does pass into your breast milk.

Newborns, especially those under three months old, have a very difficult time processing caffeine. While an adult’s body can clear caffeine in a few hours, it can take a newborn much longer. If too much caffeine builds up in their system, it can lead to irritability, fussiness, and poor sleep patterns.

How Much Is Too Much?

Most health experts recommend 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 caffeine isn't just in coffee; it is also found in:

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

If you notice that your baby seems jittery or has a hard time settling down after you’ve had your afternoon latte, you might want to try drinking it right after a nursing session. This gives your body more time to process the caffeine before the next feeding.

Alcohol and Breastfeeding Safety

The transition from pregnancy to breastfeeding often comes with the question: "Can I finally have a glass of wine?" The answer is yes, but with a few safety considerations. Alcohol enters your breast milk at roughly the same level it enters your bloodstream.

The most important thing to remember is that "pumping and dumping" does not actually remove alcohol from your milk. As long as alcohol is in your blood, it is in your milk. Once the alcohol clears your bloodstream, it also clears your milk.

The Two-Hour Rule

For most people, it takes about two to three hours for the body to metabolize one standard drink. A standard drink is defined as:

5 ounces of wine
12 ounces of beer
1.5 ounces of 80-proof spirits

If you choose to have a drink, the safest way to manage it is to nurse your baby first, then enjoy your drink. By the time your baby is ready to eat again in two or three hours, the alcohol will likely be out of your system. If you ever feel "tipsy" or impaired, it is best to wait longer before breastfeeding. If you need to express milk for comfort during that time, you can do so, but that specific milk may contain alcohol.

Herbs That Can Lower Milk Supply

While we often talk about foods that help supply, there are certain herbs that can actually do the opposite. These are known as anti-galactagogues—substances that may decrease milk production. Many parents are surprised to learn that common kitchen ingredients could be impacting their supply.

Peppermint and Spearmint

In small amounts, like a single peppermint candy, these are usually fine. However, high doses of peppermint, such as several cups of strong peppermint tea or concentrated peppermint oil, have been known to cause a dip in supply for some parents. If you are already struggling with supply, it is a good idea to avoid mint-heavy beverages or supplements.

Sage and Parsley

Sage is a powerful herb often used to help dry up milk during weaning. If you are not trying to wean, be cautious with dishes that use large amounts of sage, like certain stuffings or sauces. Similarly, eating large quantities of fresh parsley (more than just a garnish) may have a drying effect.

Herbal Support the Right Way

If you are looking for herbal support to increase your supply rather than hinder it, explore lactation supplements formulated for breastfeeding support. Our Pumping Queen™ supplement and Milk Goddess™ supplement are formulated with specific herbs meant to support your goals.

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

Key Takeaway: If you notice an unexpected drop in your milk supply, check your intake of peppermint, sage, or parsley. Switching to a lactation-safe herbal tea can help you stay hydrated without the risk of lowering your production.

Spicy Foods and Gassy Vegetables

You may have been told to avoid "gassy" foods like broccoli, cabbage, and beans, or to skip spicy meals to prevent your baby from having colic. The science behind this is a bit more nuanced.

Gas is produced in your intestines when bacteria break down fiber. Gas itself does not pass into your breast milk. However, some of the proteins or flavor compounds from these foods do pass through. Most babies are perfectly fine with these flavors, especially if they were exposed to them in the womb.

Reading Your Baby’s Cues

If your baby seems exceptionally gassy or uncomfortable every single time you eat a large bowl of broccoli, it might be worth a temporary break to see if things improve. However, do not feel like you must avoid these healthy vegetables by default. They are packed with fiber and vitamins that are great for your recovery.

Similarly, spicy foods are generally safe. In many cultures, spicy food is a daily staple for breastfeeding parents. Interestingly, exposing your baby to different flavors through your milk can actually make them more adventurous eaters when they start solid foods later!

Identifying Food Allergies and Sensitivities

While most babies handle a varied diet well, some infants have true sensitivities or allergies to specific proteins that pass into the milk. The most common culprit is Cow’s Milk Protein Allergy (CMPA).

If your baby is reacting to something in your diet, you will usually see symptoms beyond just "normal" fussiness. These signs often include:

Extreme irritability after feeding
Excessive spitting up or vomiting
Diarrhea or very green, mucousy stools
Blood in the stool (this is a major red flag)
Skin rashes or eczema
Congestion or wheezing

When to Consult a Professional

If you suspect a food allergy, do not start a restrictive "elimination diet" on your own. It is important to work with your pediatrician or an International Board Certified Lactation Consultant (IBCLC). They can help you identify the specific trigger—usually dairy or soy—and ensure you are still getting enough nutrition while you eliminate that food.

At Milky Mama, our team of experts can help you navigate these challenges through virtual lactation consultations. We want to make sure you have a clear plan that keeps both you and your baby healthy.

What to Do Next: A Simple Action Plan

If you’re feeling overwhelmed by the "dos and don'ts," take a deep breath. You are doing an amazing job, and your body is designed for this. Use this simple checklist to keep your breastfeeding nutrition on track:

Audit your fish intake: Swap high-mercury options for salmon or shrimp.
Watch the clock with caffeine: Try to have your coffee right after you nurse.
Check your herb cabinet: Be mindful of heavy use of sage or peppermint if your supply feels low.
Stay hydrated: Drink to thirst. You don't need to force gallons of water, but keeping a water bottle nearby is helpful.
Observe, don't obsess: Only cut out foods if you see a consistent, repeatable reaction in your baby.

For additional guidance on milk supply, pumping, and breastfeeding nutrition, browse the Milky Mama Breastfeeding Resource Center.

Focusing on Your Wellness

While it is natural to focus on what not to eat, remember that breastfeeding is also a time to nourish yourself. You deserve to eat foods that make you feel strong and satisfied. We often recommend including "galactagogues"—foods like oats, flaxseed, and brewer's yeast—into your daily routine. Learn more about these ingredients in the Milky Mama ingredient guide.

Our Emergency Brownies are one of our most-loved lactation treats because they combine these nourishing ingredients into a delicious snack that fits perfectly into a busy parent's schedule. They are a great way to support your supply while giving yourself a well-deserved treat.

Breastfeeding is a journey, and like any journey, it has its ups and downs. Every drop counts, and your well-being matters just as much as your baby's. By eating a varied, healthy diet and staying mindful of a few specific limits, you can continue to provide the very best for your little one.

Key Takeaway: You do not need a restrictive diet to be a successful breastfeeding parent. Focus on moderation, watch for your baby’s cues, and prioritize your own nutrition to keep your energy and supply steady.

Disclaimer: This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with your healthcare provider or a certified lactation consultant before making significant changes to your diet or starting new supplements.

FAQ

Can I eat spicy food while breastfeeding?

Yes, most babies tolerate spicy foods perfectly well. The flavors of your diet pass into your milk in small amounts, which can actually help your baby get used to different tastes. Unless you notice your baby becomes consistently fussy or develops a rash after you eat spicy meals, there is no reason to avoid them.

Will drinking coffee make my baby stay awake?

A small amount of caffeine does pass into breast milk, and since newborns process it slowly, it can make some babies jittery or alert. Most experts suggest limiting your intake to 300mg (about 2-3 cups) per day. If your baby seems sensitive, try timing your coffee for immediately after a nursing session to give your body time to clear it.

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

Not necessarily. Most babies are naturally gassy as their digestive systems mature. A true dairy allergy (CMPA) usually involves other symptoms like skin rashes, mucous in the stool, or extreme irritability. Before cutting out dairy, it is best to consult with a lactation professional to see if the gas is caused by a different issue, like a shallow latch or oversupply.

How long should I wait to nurse after having one glass of wine?

For one standard drink (5 oz of wine), it generally takes about two hours for the alcohol to clear your bloodstream and your breast milk. The safest approach is to nurse your baby right before you have your drink. This allows for the maximum amount of time for the alcohol to be metabolized before the next feeding.

Conclusion

Navigating your diet while breastfeeding doesn't have to be a source of stress. While it is wise to avoid high-mercury fish and be mindful of caffeine and certain supply-suppressing herbs, the vast majority of foods are perfectly safe and even beneficial. Your body is doing something incredible, and the most important thing is that you feel supported and nourished throughout the process.

Limit high-mercury fish like shark and swordfish.
Keep caffeine to a moderate level (about 2-3 cups of coffee).
Be cautious with large amounts of peppermint, sage, and parsley.
Watch for signs of true food sensitivities, but don't restrict your diet without cause.

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What Foods Should I Not Eat When Breastfeeding?

Table of Contents

Introduction

The Myth of the Perfect Breastfeeding Diet