Eating While Breastfeeding: What Foods to Avoid and Why

Posted on January 26, 2026

Introduction
Your Diet and Your Breast Milk: A Closer Look
Foods and Drinks to Approach with Caution
Beyond Avoidance: Nurturing Your Body for Optimal Milk Production
Addressing Common Concerns and Myths
Fun Fact: Breastfeeding in Public
FAQ
Conclusion

Introduction

Becoming a new parent is a whirlwind of emotions, joy, and countless questions – and what you eat while breastfeeding often tops the list of concerns. You’re doing an amazing job, navigating sleepless nights and the incredible journey of nurturing your little one. It’s natural to wonder if every bite you take could somehow affect your baby. You might feel the pressure to follow a "perfect" diet, or perhaps you've heard conflicting advice from well-meaning friends, family, or even online forums, leaving you feeling overwhelmed.

We understand these feelings deeply. At Milky Mama, we believe breastfeeding support should always feel compassionate and empowering, never judgmental. While breasts were literally created to feed human babies, the journey doesn't always come naturally, and figuring out your diet while nursing can be part of that complexity. The good news is that for most breastfeeding moms, a vast majority of foods are perfectly fine to enjoy. Your body is remarkably efficient at making nutrient-rich breast milk, often drawing from your own stores even if your diet isn't perfect every single day.

However, there are a few things that may warrant caution or moderation, and some situations where paying closer attention to your diet can make a real difference for both you and your baby. In this comprehensive guide, we'll dive into what foods and drinks to be mindful of while breastfeeding, explore why they might be a concern, and offer practical, evidence-based advice to help you nourish yourself and your baby with confidence. Our aim is to empower you with knowledge, reduce unnecessary worry, and help you focus on enjoying this special time.

Your Diet and Your Breast Milk: A Closer Look

It’s a common misconception that every single food particle you consume directly translates into your breast milk. The reality is more nuanced and often less restrictive than many believe. Your body acts as an incredible filter and transformer, taking nutrients from your diet (or your body's reserves) to create milk. While your milk composition remains remarkably consistent, small amounts of certain substances and flavor compounds from your diet can pass into your breast milk. This isn't usually a cause for alarm, and in many cases, it's actually beneficial.

The Power of Variety

One of the fascinating aspects of breast milk is how its flavor can subtly change based on your diet. Exposing your baby to a variety of flavors through your breast milk can be a wonderful thing! It's like giving them a tiny preview of the world of solid foods to come, potentially making them more adventurous eaters down the line. So, unless your baby shows a clear, consistent negative reaction to a specific food, embracing a diverse and colorful diet is generally encouraged.

Nourishing You, Nourishing Baby

While your body prioritizes your baby's nutrition, ensuring you're also well-nourished is incredibly important. Breastfeeding requires energy – typically an extra 340 to 500 calories per day, depending on your body's needs and activity level. These aren't just "empty" calories; they should ideally come from nutrient-dense foods that support your energy levels, recovery, and overall well-being. Remember, your well-being matters too, and a healthy, happy mom makes for a healthy, happy baby.

Foods and Drinks to Approach with Caution

When we talk about foods to "avoid," it's rarely about a complete ban on everything. Instead, it’s more about being mindful of quantities, observing your baby, and understanding potential impacts. Here’s a breakdown of common dietary considerations for breastfeeding mothers.

Caffeine: Finding Your Balance

Ah, caffeine – the beloved companion of many new parents battling sleep deprivation! It’s understandable to reach for that cup of coffee, tea, or even a chocolate bar to get through the day.

Why it's a concern: Caffeine does pass into breast milk. While most babies can tolerate a moderate amount, some infants are more sensitive. High levels of caffeine in your milk can make your baby restless, jittery, or even lead to difficulty sleeping. This can create a challenging cycle for both of you, as a baby who struggles to sleep means an even more exhausted parent.

What to do:

Moderate your intake: Many experts suggest limiting caffeine intake to about 300 milligrams per day. This is roughly equivalent to two to three 8-ounce cups of coffee, but remember that caffeine content can vary greatly depending on the brew, size, and type of drink.
Consider sources: Coffee and black tea are obvious sources, but remember that chocolate, certain sodas, energy drinks (which we recommend avoiding altogether due to their often-high sugar and artificial ingredient content), and some medications also contain caffeine.
Observe your baby: Pay attention to your baby's behavior. If they seem unusually fussy, wide-eyed, or have trouble napping or sleeping through the night after you've had a caffeinated drink, you might consider reducing your intake or timing it differently.
Timing: Some moms find that having their coffee immediately after a feeding allows more time for the caffeine to metabolize before the next feeding, potentially reducing the amount that reaches their baby.

At Milky Mama, we know staying energized is key, but so is restful sleep for you and your little one. We offer delicious, caffeine-free lactation drinks like Pumpin Punch™, Milky Melon™, and Lactation LeMOOnade™ that can help you stay hydrated and support your milk supply without the caffeine jitters.

Alcohol: When and How to Enjoy Responsibly

The advice around alcohol and breastfeeding can sometimes feel confusing, but the general principle is caution.

Why it's a concern: Alcohol passes from your bloodstream into your breast milk at roughly the same concentration. Your baby’s liver is still immature and cannot process alcohol as efficiently as an adult’s. Exposure to alcohol through breast milk, especially in significant amounts, can impair a baby's development, affect their sleep patterns, and potentially reduce milk intake at the breast. There is no universally agreed-upon "safe" level of alcohol in breast milk for infants.

What to do:

Prioritize avoidance: The safest option is to avoid alcohol altogether while breastfeeding, especially in the early weeks when your baby is very young and feeding frequently.
"Pump and wait": If you choose to have an alcoholic drink, the general recommendation is to wait at least 2 hours per standard drink for the alcohol to clear your system before breastfeeding again. A standard drink is typically 12 ounces of regular beer (5% alcohol), 5 ounces of wine (12% alcohol), or 1.5 ounces of 80-proof distilled spirits. This time frame allows the alcohol levels in your blood (and thus your milk) to decrease.
Plan ahead: If you know you'll be having a drink, consider pumping milk beforehand and storing it for your baby to have while you're waiting for the alcohol to clear. There's no need to "pump and dump" after a moderate drink unless it's for your own comfort (e.g., if you feel engorged). Pumping does not remove alcohol from your milk any faster; only time does.
Limit intake: If you do drink, limit yourself to one standard drink, and always prioritize your baby's safety.

High-Mercury Fish: Making Safer Seafood Choices

Fish can be a fantastic source of protein and beneficial omega-3 fatty acids, which are crucial for your baby's brain development. However, certain types of fish contain higher levels of mercury, a neurotoxin that can be harmful, especially to developing nervous systems.

Why it's a concern: Mercury can accumulate in your body and pass into your breast milk. High levels of mercury exposure can pose risks to your baby’s neurological development.

What to do:

Avoid high-mercury fish: Steer clear of fish known to have high mercury levels, such as shark, swordfish, king mackerel, marlin, orange roughy, and tilefish (from the Gulf of Mexico).
Choose low-mercury options: Opt for fish that are lower in mercury and rich in omega-3s. Excellent choices include salmon, tilapia, cod, catfish, flounder, herring, pollock, shrimp, light canned tuna (limit albacore/white tuna due to higher mercury), and trout.
Quantity: Aim for 2-3 servings (around 8-12 ounces) of low-mercury fish per week.

The "Gassy" Food Myth and Spicy Foods: Listening to Your Baby

Many new moms worry about foods like broccoli, cabbage, beans, onions, or spicy dishes causing gas or fussiness in their babies. This is often more myth than reality.

Why it's usually not a concern: Gas in your digestive system doesn't directly transfer to your breast milk. Gas is caused by the fermentation of certain carbohydrates by bacteria in your gut. These gas molecules are too large to pass into your bloodstream and, consequently, into your breast milk. Similarly, while flavor compounds from spicy foods can pass into breast milk, most babies don't mind them. In fact, babies in cultures where spicy foods are common often tolerate them without issue.

What to do:

Observe, don't restrict preemptively: Don't cut out healthy, nutrient-rich vegetables or flavorful spices unless you have a clear, consistent reason to.
Individual sensitivity: Very rarely, a baby might react to a specific component of a "gassy" food or spicy dish (e.g., if they have an underlying sensitivity, not just gas). If you notice a consistent pattern of extreme fussiness, discomfort, or unusual bowel movements shortly after you consume a particular food, you might consider a temporary elimination under the guidance of a healthcare provider or lactation consultant.
Focus on overall gut health: Sometimes, a baby's gassiness is related to their developing digestive system, feeding position, or how much air they swallow during feeds, rather than your diet.

Common Food Allergens: When Elimination Might Be Necessary (Under Guidance)

For most babies, common food allergens in the mother's diet are not an issue. However, if your baby has a confirmed food allergy or a significant intolerance, certain foods in your diet can trigger a reaction.

Why it's a concern: Proteins from foods you eat can pass into your breast milk. If your baby has an allergy (an immune system response) or a severe intolerance to a particular food protein, they may react to these proteins in your milk.

Common allergens that may cause issues in sensitive babies include:

Cow's milk (the most common)
Soy
Eggs
Peanuts and tree nuts
Wheat
Fish and shellfish

Symptoms of a baby's food allergy/intolerance can include:

Severe fussiness or colic
Excessive gas and bloating
Diarrhea (sometimes with blood or mucus in stool)
Vomiting or frequent spitting up
Skin rashes (eczema, hives)
Congestion, runny nose, or wheezing
Poor weight gain

What to do:

Don't restrict without reason: Do not eliminate major food groups from your diet unless there is a strong suspicion or confirmed diagnosis of an allergy or intolerance in your baby. Restrictive diets can impact your own nutrition and make breastfeeding feel even more burdensome.
Consult a professional: If you suspect your baby has a food allergy or intolerance, talk to your pediatrician or a lactation consultant right away. They can help you determine if an elimination diet is appropriate and guide you through the process safely.
Systematic elimination: If an elimination diet is recommended, it's typically done by removing one suspected allergen at a time for a period (e.g., 2-3 weeks) to see if symptoms improve. Reintroducing the food later can confirm the sensitivity. This process should always be supervised.
Nutritional support: If you do need to eliminate a major food group like dairy, work with a dietitian to ensure you're getting adequate nutrition, especially calcium and vitamin D, from alternative sources or supplements.

We want every mom to feel supported, not pressured. If you're struggling with a baby's potential sensitivities, our virtual lactation consultations can provide personalized guidance and help you navigate these challenges.

Certain Herbs: A Word on Supply

Some herbs, when consumed in large quantities, may have an effect on milk supply for some individuals. While culinary amounts are typically not an issue, it's worth being aware.

Why it's a concern (in large quantities): Herbs like peppermint, sage, and parsley are traditionally known to have anti-lactogenic properties, meaning they could potentially decrease milk supply if consumed in very large, concentrated amounts (e.g., strong herbal teas consumed frequently, or therapeutic doses of essential oils). Regular culinary use, like a sprinkle of parsley on dinner, is highly unlikely to have any impact.

What to do:

No need to avoid culinary use: Enjoy these herbs in your cooking as you normally would.
Be mindful of therapeutic use: If you are using strong herbal teas or supplements containing these herbs, and you notice a decrease in your milk supply, discuss it with your lactation consultant or healthcare provider. They can help you assess if there's a connection.
Support your supply naturally: If you're looking to boost your milk supply, focus on frequent and effective milk removal (nursing or pumping), staying hydrated, eating nourishing foods, and considering targeted herbal lactation supplements from Milky Mama, formulated to support milk production without counterproductive ingredients.

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

Artificial Sweeteners and Highly Processed Foods: General Wellness Advice

While there isn't definitive research linking artificial sweeteners or highly processed foods in a breastfeeding parent's diet to specific adverse effects in babies, it's generally good advice to limit these for overall health.

Why it's a concern (general health): Artificial sweeteners are still being studied for their long-term health impacts. Highly processed foods often contain excessive sugar, unhealthy fats, and artificial additives that offer little nutritional value. While they might provide a quick burst of energy, they can lead to energy crashes and leave you feeling less nourished, which is the last thing a busy, breastfeeding mom needs.

What to do:

Prioritize whole foods: Focus on a diet rich in whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.
Read labels: Be aware of hidden sugars and artificial ingredients in packaged foods.
Indulge in moderation: It's okay to enjoy treats occasionally! Life is about balance. Just aim for moderation and ensure your primary diet is nutrient-dense.

Beyond Avoidance: Nurturing Your Body for Optimal Milk Production

While some attention is given to what to avoid, the much larger and more impactful message for breastfeeding moms is about what to embrace – a diet that supports your energy, health, and milk supply. Every drop counts, and so does your well-being.

Hydration: Your Liquid Gold Support System

Staying well-hydrated is paramount for breastfeeding. Milk is mostly water, and your body needs plenty of fluids to produce it efficiently.

Why it's important: Dehydration can affect your energy levels, make you feel tired and sluggish, and may impact your milk supply.

What to do:

Drink to thirst: A good rule of thumb is to drink when you're thirsty. Keep a water bottle handy and sip throughout the day.
Aim for consistent intake: Many moms find it helpful to drink a large glass of water every time they breastfeed or pump.
Diverse fluids: Water is best, but unsweetened teas, broths, and even hydrating fruits and vegetables contribute to your fluid intake. Our Milky Mama lactation drinks are a delicious and convenient way to stay hydrated while also supporting your milk supply!

Nutrient-Dense Foods: Fueling Your Body and Baby

Focus on a varied diet rich in essential nutrients. This supports your milk production and replenishes your body’s stores, which are heavily drawn upon during lactation.

Protein Power: Lean meats, poultry, fish (low mercury!), eggs, beans, lentils, nuts, and seeds are vital for cell repair and growth.
Complex Carbohydrates: Whole grains like oats (a star ingredient in many of our lactation treats), brown rice, quinoa, and whole-wheat bread provide sustained energy and fiber.
Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish (like salmon) are crucial for your baby's brain development and your overall health.
Fruits and Vegetables: Aim for a rainbow of colors! These provide essential vitamins, minerals, and antioxidants. Leafy greens (kale, spinach), sweet potatoes, berries, and citrus fruits are excellent choices.
Calcium-Rich Foods: Dairy products (milk, yogurt, cheese), fortified plant milks, leafy greens, and fortified cereals help maintain your bone health. Pregnancy and breastfeeding can draw calcium from your bones, so replenishing is key.

Don't Forget Your Prenatal Vitamins!

Even with a healthy diet, it can be challenging to meet all your nutritional needs during breastfeeding. Many healthcare providers recommend continuing your prenatal vitamins for as long as you are nursing. This acts as an excellent nutritional safety net, ensuring both you and your baby receive essential vitamins and minerals like iron, vitamin D, and B vitamins.

Milky Mama's Role in Your Nourishment Journey

We are here to support you in every way. Our range of lactation treats – from our bestselling Emergency Brownies to our delicious Oatmeal Chocolate Chip Cookies and Peanut Butter Cookies – are made with nourishing ingredients like oats, flaxseed, and nutritional yeast, which are traditionally used to support milk production. They're also convenient, delicious snacks for busy moms!

For targeted lactation support, our herbal lactation supplements like Lady Leche™, Dairy Duchess™, and Pumping Queen™ are carefully formulated with evidence-based ingredients to help you reach your milk supply goals. Remember to always consult with your healthcare provider for medical advice before starting any new supplement regimen. This product is not intended to diagnose, treat, cure, or prevent any disease.

Addressing Common Concerns and Myths

The world of breastfeeding can be full of well-intentioned, but sometimes misinformed, advice. Let's tackle a few common concerns.

"I Need to Diet to Lose the Baby Weight."

It's completely normal to want to regain your pre-pregnancy body, but breastfeeding is not the time for restrictive dieting or extreme calorie cutting.

Breastfeeding burns calories: Producing milk naturally burns a significant number of calories, often helping moms gradually return to their pre-pregnancy weight without additional effort.
Prioritize nutrition: Focus on eating enough nutritious food to fuel your body and milk supply. Cutting too many calories can impact your energy levels and potentially your milk production.
Gentle movement: Once cleared by your healthcare provider, incorporate gentle exercise into your routine.
Give yourself grace: Your body just performed a miracle! Be kind to yourself, focus on nourishing your body, and trust that weight loss will happen in due time.

"My Cultural Diet Restrictions Are Causing Me Stress."

Many cultures have traditional dietary rules during lactation, some of which may not be evidence-based and can lead to unnecessary discomfort or feelings of restriction for mothers.

Validate your feelings: It's okay to feel conflicted if traditional beliefs clash with modern evidence-based advice.
Seek informed support: Talk to a lactation consultant or healthcare provider who understands cultural sensitivities. They can help you sift through information and find a balance that honors your traditions while ensuring optimal nutrition for you and your baby.
Empowerment through knowledge: Understanding the actual science behind nutrition and lactation can help you make informed choices that reduce stress and allow you to enjoy your breastfeeding journey more fully. You deserve support, not judgment or pressure, regardless of your cultural background.

"My Baby is Fussy; It Must Be Something I Ate."

While it's possible, it's often not the first culprit. Babies can be fussy for many reasons: growth spurts, gas (unrelated to your diet), reflux, tiredness, overstimulation, or simply being a baby!

Observe patterns: Keep a journal of what you eat and your baby's symptoms. Look for clear, consistent connections.
Rule out other causes: Talk to your pediatrician to rule out medical issues or feeding technique problems (like latch issues or oversupply/undersupply).
Trust your instincts, but seek expert advice: If you have a strong suspicion about a particular food, discuss it with a lactation consultant or doctor before embarking on a restrictive elimination diet.

Fun Fact: Breastfeeding in Public

While we're talking about making informed choices and reducing stress around breastfeeding, here's an empowering reminder: fun fact: breastfeeding in public — covered or uncovered — is legal in all 50 states! You have the right to feed your baby wherever and whenever they need to eat, without judgment. We encourage you to embrace this freedom and feel confident in your amazing ability to nourish your child.

FAQ

Q1: Do I really need to eat a "perfect" diet while breastfeeding?

A1: No, absolutely not! Your body is incredibly resilient and will prioritize your baby's needs, often drawing from your own nutrient reserves. Focus on a varied, balanced diet most of the time, and don't stress about every single bite. The occasional treat is perfectly fine and can even boost your mood, which is important for your well-being.

Q2: How much water should I drink daily when breastfeeding?

A2: A good guideline is to drink to thirst and aim for consistent hydration throughout the day. Many moms find it helpful to drink a full glass of water every time they sit down to breastfeed or pump. This often amounts to around 12 tall glasses or more of water and other hydrating fluids per day, but individual needs vary. Keep a water bottle nearby as a constant reminder!

Q3: Can eating certain foods actually increase my milk supply?

A3: While no food is a magic bullet, certain foods and ingredients are traditionally known as galactagogues (milk-boosting foods) for some individuals. Oats, flaxseed, and nutritional yeast, often found in our lactation treats like Emergency Brownies, are popular choices. The most effective way to increase milk supply, however, is frequent and effective milk removal from the breast, combined with excellent hydration and overall good nutrition.

Q4: My baby is very gassy. Should I cut out all "gassy" foods from my diet?

A4: Not necessarily. Gas-producing foods for you (like broccoli or beans) typically don't cause gas in your baby because the gas molecules don't pass into breast milk. Baby gas is more often related to their developing digestive system, swallowing air during feeds, or other factors. Before making any restrictive dietary changes, talk to your pediatrician or a lactation consultant to explore other potential causes and solutions.

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Eating While Breastfeeding: What Foods to Avoid and Why

Table of Contents

Introduction