What Foods to Avoid Eating While Breastfeeding
Posted on January 26, 2026
Table of Contents
- Introduction
- Understanding How Your Diet Affects Your Milk
- High-Mercury Fish to Skip
- Managing Caffeine Consumption
- Alcohol and Breastfeeding Safety
- Herbs That Can Lower Milk Supply
- Identifying Dairy and Soy Sensitivities
- The Truth About Gassy Foods
- Spicy Foods and Strong Flavors
- Processed Foods and Artificial Sweeteners
- Why Caloric Restriction is Not Recommended
- Monitoring Your Baby: The Food Diary
- Nourishing Your Body for the Long Haul
- Conclusion
- FAQ
Introduction
Navigating life with a newborn is a whirlwind of late-night feedings and endless diaper changes. Amidst the joy, it is completely normal to feel a bit of "food anxiety." You might find yourself staring at a slice of pizza or a cup of coffee, wondering if it will affect your milk or your baby. Many parents worry that a single "wrong" meal could cause issues, but the truth is often much more flexible than the internet makes it seem.
At Milky Mama, we believe that breastfeeding support should feel compassionate and empowering, not like a long list of rigid rules. While your body is incredible at filtering what goes into your milk, there are a few specific items to keep on your radar. Some foods can impact your milk supply, while others might cause temporary discomfort for your little one.
In this guide, we will explore the nuances of a breastfeeding diet. We will look at which foods are best kept in moderation, which ones might lower your supply, and how to spot if your baby has a sensitivity. Our goal is to help you feel confident and nourished as you continue this beautiful journey.
Understanding How Your Diet Affects Your Milk
Before we dive into the list of foods to avoid, it is helpful to understand how your milk is made. Your breasts take nutrients from your bloodstream to create the perfect milk for your baby. This process is called lactogenesis (the beginning of milk production). Because it comes from your blood, not every single thing you eat goes directly into your "milk tank."
However, certain molecules are small enough to pass through. This includes things like caffeine, alcohol, and the proteins from cow’s milk. Flavors also travel through your milk. If you eat a lot of garlic, your milk might take on a hint of that flavor. Interestingly, this is actually a good thing. It introduces your baby to the variety of your family’s diet, which may make them more open to solid foods later on.
Most of the time, you do not need a "perfect" diet to make high-quality milk. Your body will prioritize the baby’s needs even if you aren’t eating a five-course gourmet meal every day. But since you are working hard to produce milk, your own well-being matters too. Eating well helps you maintain the energy you need to care for your newborn.
High-Mercury Fish to Skip
One of the most important categories of food to be cautious about is fish. While fish is an excellent source of protein and omega-3 fatty acids, some types contain high levels of mercury. Mercury is a heavy metal that can act as a neurotoxin. If it passes through your breast milk, it can potentially affect your baby’s developing brain and nervous system.
You should generally avoid or strictly limit these high-mercury fish:
- Swordfish
- Shark
- King Mackerel
- Tilefish from the Gulf of Mexico
- Bigeye Tuna
Instead, look for low-mercury options that are rich in DHA. Salmon, sardines, trout, and herring are fantastic choices. These fish support your baby's cognitive development without the risks associated with heavy metals. If you enjoy canned tuna, try to stick to "light" tuna rather than "white" or albacore, which tends to have more mercury.
Managing Caffeine Consumption
Many new parents feel like caffeine is a survival tool. If you are operating on three hours of broken sleep, that morning latte feels like a necessity. The good news is that you do not have to give up coffee entirely. However, caffeine does pass into breast milk in small amounts.
Newborns, especially those under three months old, have a very hard time processing caffeine. Their bodies take much longer to clear it than an adult’s body does. If you consume too much, you might notice your baby is:
- Unusually irritable or "wired"
- Having trouble falling asleep
- Staying awake for longer stretches than usual
- Fussy and jittery
Most experts suggest limiting caffeine to about 200 to 300 milligrams per day. This is roughly the amount in two small cups of coffee. Keep in mind that caffeine is also found in soda, energy drinks, black tea, and even some over-the-counter headache medications. If you notice your baby is sensitive, you might try switching to decaf or moving your coffee to right after a nursing session.
Alcohol and Breastfeeding Safety
The topic of alcohol and breastfeeding often comes with a lot of conflicting advice. The safest option for your baby is to avoid alcohol entirely. However, having an occasional drink is generally considered compatible with breastfeeding if managed carefully.
Alcohol levels in your milk match the alcohol levels in your blood. When your blood alcohol level drops, the level in your milk drops too. There is no need to "pump and dump" to remove alcohol from your system; only time can do that. If you decide to have a drink, here are some helpful tips:
- Wait at least two hours per standard drink before nursing or pumping.
- Eat a meal before or while you are having a drink.
- Drink plenty of water to stay hydrated.
If you want a deeper explanation of how alcohol affects supply, our guide on does alcohol lower your milk supply? is a helpful next step. If you have more than one or two drinks, your milk may contain enough alcohol to affect your baby’s sleep patterns or motor development over time. High levels of alcohol can also inhibit your let-down reflex (the process that causes milk to flow from the breast). If you are ever in doubt, waiting is the best policy.
Herbs That Can Lower Milk Supply
While most spices and herbs are perfectly safe, a few are known as "anti-galactagogues." These are substances that may decrease your milk supply. Some cultures even use these herbs intentionally when they are ready to wean their babies.
If you are trying to maintain or increase your supply, be cautious with:
- Peppermint: Large amounts of peppermint, such as several cups of strong peppermint tea or peppermint candies, can lead to a dip in supply for some moms.
- Sage: This herb is often used in stuffing or sausage. In culinary amounts, it is usually fine, but concentrated sage tea or supplements can significantly lower supply.
- Parsley: Like sage, eating a giant bowl of tabbouleh (which is mostly parsley) might have a drying effect.
- Spearmint: Similar to peppermint, it can have a negative impact if consumed in large quantities.
If you are looking for targeted support, our lactation supplements collection can be a useful place to explore options. Products like Lady Leche or Pumping Queen are popular choices for moms who want help supporting supply.
Note: These products are not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.
Key Takeaway: If you notice a sudden drop in milk volume, check your diet for large amounts of peppermint, sage, or parsley, as these can sometimes act as supply-killers.
Identifying Dairy and Soy Sensitivities
For some babies, the issue isn't a "bad" food, but rather an allergy or sensitivity to something in the mother's diet. Cow's milk protein is the most common culprit. Some babies have a condition called Cow’s Milk Protein Allergy (CMPA) or a less severe sensitivity.
When you consume dairy, the proteins enter your bloodstream and then your milk. In a sensitive baby, these proteins can irritate the digestive tract. Signs that your baby might be reacting to dairy or soy include:
- Extreme fussiness or "colic" symptoms
- Skin issues like eczema, hives, or persistent diaper rash
- Congestion or wheezing
- Green, frothy, or mucus-filled stools
- Small specks of blood in the stool
If you suspect a dairy sensitivity, your doctor might suggest an elimination diet. This involves removing all dairy for two to three weeks to see if the baby’s symptoms improve. Because soy proteins are very similar to dairy proteins, many babies who react to dairy also react to soy. If you go this route, remember that dairy is hidden in many processed foods, like bread and salad dressings.
The Truth About Gassy Foods
You may have heard that you should avoid "gassy" vegetables like broccoli, cabbage, cauliflower, and beans. The theory is that if these foods make you gassy, they will make your baby gassy too. However, science tells a different story.
Gas is produced in your digestive tract when bacteria break down fiber. Gas itself cannot pass into your bloodstream, which means it cannot pass into your breast milk. If your baby is gassy, it is more likely due to their immature digestive system or swallowed air during feeding, rather than the kale salad you had for lunch.
That said, every baby is unique. If you notice a very clear pattern where your baby is uncomfortable every time you eat a specific food, it doesn't hurt to take a break from it. But for most parents, there is no reason to skip these healthy, fiber-rich vegetables. They provide essential vitamins that help you recover postpartum.
Spicy Foods and Strong Flavors
Many cultures around the world consume very spicy foods as a staple part of their diet. In these cultures, breastfeeding parents continue to eat those spices without any issues. Most babies are not bothered by "hot" foods like chili peppers or curry.
In fact, early exposure to these flavors through your milk can be beneficial. It helps expand your baby's palate. However, some babies may be more sensitive to the change in taste. If your baby seems to pull away from the breast or act fussy only after you eat something very spicy or garlic-heavy, you might want to tone it down for a few weeks.
If you love garlic, don't feel pressured to stop eating it unless your baby clearly objects. Garlic has even been studied for its potential to make babies stay at the breast longer, as some infants seem to enjoy the savory flavor!
Processed Foods and Artificial Sweeteners
When you are exhausted, grabbing a pre-packaged snack is often the easiest option. While processed foods are fine in moderation, they often contain artificial sweeteners like saccharin, aspartame, or sucralose.
While these are generally recognized as safe, some research suggests that artificial sweeteners can pass into breast milk. There is some concern that this could potentially affect a baby’s developing taste preferences or metabolic health later in life. Additionally, saccharin has been known to cross into milk more easily than others.
If you are looking for a sweet treat that supports your body, consider options with whole-food ingredients. At Milky Mama, our Emergency Brownies and lactation cookies are made with oats and flaxseeds, which provide a more natural source of energy. We believe in nourishing the mother while she nourishes the baby.
Why Caloric Restriction is Not Recommended
Many moms feel pressure to "bounce back" and lose pregnancy weight immediately. This often leads to interest in restrictive diets or intermittent fasting. However, breastfeeding requires a significant amount of energy. Your body burns roughly 500 extra calories a day just to produce milk.
If you drop your calorie intake too low, your body may go into "survival mode," which can cause your milk supply to plummet. Most breastfeeding parents need between 1,800 and 2,200 calories a day to maintain their health and supply. Instead of focusing on restriction, focus on "nutrient density."
Eat foods that give you a lot of bang for your buck:
- Oatmeal: A classic for supply support.
- Avocados: Great for healthy fats.
- Leafy Greens: High in iron and calcium.
- Eggs: A perfect source of protein and choline.
For a deeper look at this food, our post on rolled oats for breastfeeding is a great companion read. Remember, breastfeeding in public—covered or uncovered—is legal in all 50 states, and so is eating a balanced, satisfying meal! You deserve to be well-fed.
Monitoring Your Baby: The Food Diary
If you are worried that something in your diet is bothering your baby, the best tool at your disposal is a food diary. Instead of cutting out ten things at once, which can leave you hungry and frustrated, try to track what you eat and how your baby behaves.
Here is how to do it effectively:
- Record Everything: Write down what you eat and the time.
- Note Symptoms: Track when the baby is fussy, gassy, or has a diaper change.
- Look for Patterns: It usually takes 2 to 6 hours for food proteins to peak in your milk. If the baby is fussy 24 hours later, it might not be related to that specific meal.
- Consult a Professional: Take your diary to an International Board Certified Lactation Consultant (IBCLC) or your pediatrician. They can help you interpret the data.
If you need one-on-one help, our Certified Lactation Consultant Breastfeeding Help page is a supportive place to start. And if you are looking for broader feeding guidance, our milk supply support guide can help you connect the dots between supply, nutrition, and daily habits.
What to Do Next
- Start a simple food log if you suspect a sensitivity.
- Prioritize hydration by drinking at least 8 to 10 glasses of water daily.
- Swap high-mercury fish for salmon or sardines.
- Limit your caffeine to two cups of coffee a day.
Key Takeaway: Most babies do perfectly fine with whatever their parents eat. You only need to change your diet if you notice a clear, consistent physical reaction in your baby.
Nourishing Your Body for the Long Haul
Breastfeeding is a marathon, not a sprint. To keep going, you need to feel your best. This means eating a variety of foods and not being too hard on yourself if you grab a fast-food burger once in a while. Your well-being matters just as much as your baby's.
We recommend focusing on hydration as much as food. Sometimes what feels like a supply drop is actually just dehydration. If plain water feels boring, you might enjoy browsing our lactation drink mixes collection for a more flavorful way to stay on track. Drinks like our Pumpin Punch™ or Milky Melon™ can be a great way to stay hydrated while also getting a little extra boost of lactation-supportive ingredients. They are a fun way to treat yourself while doing the hard work of parenting.
Every drop counts, and every bit of effort you put into your nutrition is a gift to both yourself and your baby. You’re doing an amazing job, and you don't have to navigate these dietary choices alone.
Conclusion
While the list of "forbidden" foods is much smaller than most people think, being mindful of mercury, alcohol, caffeine, and certain supply-lowering herbs can make your breastfeeding journey smoother. Most babies will thrive regardless of whether you eat spicy food or broccoli. The most important thing is to listen to your body and watch your baby for cues.
- Avoid high-mercury fish like swordfish and king mackerel.
- Keep caffeine intake under 300mg per day.
- Watch out for large amounts of peppermint or sage.
- Trust your instincts if you suspect a dairy allergy.
If you ever feel overwhelmed or concerned about your milk supply or your baby's reactions, we are here to help. You can book a virtual lactation consultation through our breastfeeding help page to get personalized guidance. Remember, you deserve support, not judgment.
FAQ
Can I eat spicy food while breastfeeding?
Yes, most babies tolerate spicy foods just fine. The flavors may subtly change your milk, but this is generally a positive way to introduce your baby to different tastes. Only avoid spicy food if you notice your baby is consistently fussy or has digestive upset after you eat it.
Do I need to stop drinking coffee while nursing?
You do not have to stop drinking coffee, but it is wise to limit it to 2–3 cups per day. Because newborns process caffeine very slowly, too much can lead to jitteriness and poor sleep for your baby. If your baby seems particularly sensitive, try drinking your coffee immediately after a feeding.
Will eating broccoli make my baby gassy?
It is very unlikely that broccoli or other "gassy" vegetables will cause gas in your baby. The gas you experience from these foods stays in your own digestive tract and does not pass into your milk. These vegetables are highly nutritious and are usually a great addition to a breastfeeding diet.
How do I know if my baby is allergic to dairy in my milk?
Common signs of a dairy allergy or sensitivity include green, mucus-filled stools, specks of blood in the diaper, eczema, or extreme fussiness after feedings. If you see these symptoms, talk to your pediatrician about trying an elimination diet. It can take a few weeks for cow’s milk proteins to fully leave your system and for your baby to feel better.
Disclaimer: This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.
Bestsellers
Emergency Lactation Brownies
Regular price
From $64.00 NZD
Regular price
Sale price
From $64.00 NZD
Unit price
per
$57.60 NZD
Subscribe & Save: 10% off
SHOP NOW
Lady Leche
Regular price
$49.00 NZD
Regular price
Sale price
$49.00 NZD
Unit price
per
$44.10 NZD
Subscribe & Save: 10% off
SHOP NOW
Oatmeal Chocolate Chip Lactation Cookies
Regular price
From $44.00 NZD
Regular price
Sale price
From $44.00 NZD
Unit price
per
$39.60 NZD
Subscribe & Save: 10% off
SHOP NOW
Bestseller Bundle
Regular price
$167.00 NZD
Regular price
Sale price
$167.00 NZD
Unit price
per
$150.30 NZD
Subscribe & Save: 10% off
SHOP NOW
