Are There Any Foods to Avoid When Breastfeeding

Posted on January 26, 2026

Introduction
The Freedom of the Breastfeeding Diet
Substances to Use with Caution
Herbs and Your Milk Supply
Navigating Baby’s Sensitivities
Nourishing the Body: What to Eat Instead
How to Track Potential Sensitivities
Professional Support Matters
Conclusion
FAQ

Introduction

After months of navigating the long list of pregnancy food restrictions, you are likely ready to enjoy your favorite meals again. During pregnancy, the "no" list is often quite clear, from deli meats to unpasteurized cheeses. Once your baby arrives and you begin your breastfeeding journey, it is natural to wonder if those restrictions have simply shifted to a new list. You might find yourself questioning every cup of coffee or spicy taco, worrying about how it might affect your milk or your little one.

At Milky Mama, we believe that breastfeeding support should feel compassionate and empowering, not like a restrictive chore. We know that you want the best for your baby, but we also know that you need to be nourished and happy to provide that care. The transition into lactation often brings a lot of unsolicited advice about what you "should" and "shouldn't" eat, which can feel overwhelming when you are already exhausted.

This guide will help you understand which foods truly require caution and which ones are perfectly fine to keep on your plate. We will cover the science of how certain substances pass into your milk, the truth about "gassy" foods, and how to maintain a healthy supply. Our goal is to provide you with the clinical expertise you need to eat with confidence.

The Freedom of the Breastfeeding Diet

The most important thing to know is that there are actually very few "forbidden" foods when you are breastfeeding. Unlike pregnancy, where certain foods pose a direct risk of infection like listeria, the "blood-milk barrier" is quite effective at filtering many things out. For the vast majority of parents, a normal, varied diet is not only safe but actually beneficial for the baby.

A varied diet exposes your baby to different flavors through your milk. This can actually be a "fun fact" for your journey: research suggests that babies who are exposed to a wide range of flavors in the womb and through breast milk may be more accepting of different solid foods later on. Your love for garlic or curry might actually be helping your baby become a more adventurous eater in the future.

While you don't need a "perfect" diet to produce high-quality milk, your body does require extra energy. Most breastfeeding parents need about 330 to 400 additional calories per day. Instead of focusing on what to cut out, we encourage you to focus on what to add to keep your energy levels up. Breastfeeding is a marathon, and you deserve to be well-fueled for the finish line.

Substances to Use with Caution

While the "avoid" list is short, there are a few substances that require a bit more mindfulness. These aren't necessarily "banned," but they do involve some guidelines to ensure your baby stays comfortable and safe.

Alcohol and Breastfeeding

One of the most common questions we hear is whether you can enjoy a glass of wine or a beer. The short answer is yes, but timing and moderation are key. Alcohol does pass into your breast milk at roughly the same level it exists in your bloodstream. However, as your body metabolizes the alcohol and your blood alcohol level drops, the level in your milk drops as well.

Current guidelines from the American Academy of Pediatrics (AAP) suggest that having one standard drink is generally not harmful to the baby, especially if you wait about two hours before nursing. A standard drink is considered 5 ounces of wine, 12 ounces of beer, or 1 ounce of hard liquor.

If you feel "tipsy" or intoxicated, the alcohol level in your milk is at its peak. A good rule of thumb used by many lactation consultants is: "If you are sober enough to drive, you are sober enough to breastfeed." You do not need to "pump and dump" to remove alcohol from your system; once you are sober, your milk is sober too. Pumping and dumping only helps if you are uncomfortably full and need to express milk for your own comfort while waiting for the alcohol to clear.

Caffeine and Your Newborn

Most parents are relieved to hear that they do not have to give up their morning coffee. Caffeine does pass into breast milk, but usually in very small amounts (less than 1%). Most experts agree that up to 300 milligrams of caffeine per day—roughly two to three cups of coffee—is perfectly fine for most babies.

However, every baby is different. Newborns, especially those born prematurely, have a much harder time processing caffeine than older babies. If you notice that your baby is unusually fussy, jittery, or having trouble sleeping after you consume caffeine, you might consider lowering your intake for a few weeks.

Keep in mind that caffeine is also found in:

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

Mercury in Fish

Fish is an incredible source of DHA and omega-3 fatty acids, which are vital for your baby’s brain development. We want you to eat fish, but we want you to choose the right kinds. High levels of mercury can pass through breast milk and potentially affect a baby’s developing nervous system.

You should avoid fish that are known to be high in mercury. These are typically large, predatory fish that live a long time, such as:

Shark
Swordfish
King Mackerel
Tilefish
Bigeye Tuna

Instead, aim for 8 to 12 ounces per week of low-mercury options like salmon, tilapia, shrimp, pollock, and catfish. These provide the nourishment you and your baby need without the risk of heavy metal exposure.

Key Takeaway: You don't have to be perfect. Moderation with caffeine and alcohol, along with smart choices about fish, is usually all that is required to keep your milk safe.

Herbs and Your Milk Supply

In the world of lactation, we talk a lot about "galactagogues." A galactagogue (pronounced gah-lak-tah-gog) is a substance that may help increase milk supply. However, there are also "anti-galactagogues"—herbs and foods that might actually decrease your supply if consumed in large amounts.

Peppermint, Sage, and Parsley

These three herbs are the most commonly cited as potential supply-limiters. In culinary amounts—like the sprig of parsley on your plate or the sage in your Thanksgiving stuffing—they are unlikely to cause any issues. However, when consumed in highly concentrated forms, they might cause a dip for some parents.

Peppermint: Large amounts of peppermint oil or strong peppermint tea are sometimes used by parents who are intentionally trying to wean or reduce an oversupply. If you are struggling with a low supply, you might want to swap your peppermint tea for a different herbal blend.
Sage and Parsley: These are often used in high doses in herbal medicine to dry up milk. Again, don't panic if you eat a meal containing these herbs, but avoid taking them in supplement form or drinking several cups of strong tea made from them if you are worried about your output.

The Role of Antihistamines

While not a food, it’s worth noting that certain medications can have a similar effect. Strong antihistamines (like those used for intense allergies or colds) can sometimes lead to a temporary decrease in milk production. Always check with a certified lactation consultant or your healthcare provider before starting new supplements or medications while breastfeeding.

Navigating Baby’s Sensitivities

Many parents worry that what they eat is causing their baby to be "gassy" or "colicky." While it is possible for a baby to have a sensitivity, it is much less common than people think.

The Myth of Gassy Vegetables

You may have been told to avoid broccoli, cabbage, cauliflower, or beans because they are "gassy" foods. The logic goes that if these foods make you gassy, they will make your baby gassy. However, gas is produced in your digestive tract when bacteria break down fiber. Fiber does not pass into your breast milk.

The elements of these vegetables that cause gas in your gut stay in your gut. While the flavor of the broccoli might reach your baby, the gas-producing components do not. If your baby seems fussy, it is more likely due to a normal developmental stage or a shallow latch (which causes them to swallow air) rather than the bowl of beans you had for lunch.

Spicy Foods and Strong Flavors

Spicy foods are another common "avoid" recommendation that usually isn't necessary. If you ate spicy food during pregnancy, your baby has already been exposed to those flavors in the amniotic fluid. Most babies handle spicy milk just fine. If you notice a consistent pattern where your baby is extremely fussy or develops a diaper rash every time you eat something particularly fiery, you can try backing off for a few days to see if it makes a difference.

Cow's Milk Protein Sensitivity

The most common true sensitivity in breastfed babies is not to "gassy" veggies, but to cow's milk protein. This is different from lactose intolerance. In some cases, the proteins from the dairy you eat pass into your milk, and the baby's immune system reacts to them.

Signs of a possible cow's milk protein sensitivity include:

Extreme fussiness or inconsolable crying (colic)
Skin rashes or eczema
Congestion or wheezing
Green, mucusy stools or stools with specks of blood

If you suspect your baby has a dairy sensitivity, do not start a restrictive diet immediately. Consult with a pediatrician or an IBCLC (International Board Certified Lactation Consultant). They can help you determine if an elimination diet is necessary and ensure you are still getting the nutrients you need, like calcium and Vitamin D.

Nourishing the Body: What to Eat Instead

Instead of worrying about what to avoid, let's talk about how to nourish your body to support your journey. At Milky Mama, we focus on empowering you with foods that make you feel good and support your milk production. If you want an easy place to browse supportive snacks, the lactation snacks collection is a helpful starting point.

Hydration is Key

While drinking gallons of water won't "force" more milk to be made, dehydration can certainly make you feel sluggish and may eventually impact your supply. A simple goal is to drink to thirst. Many parents find it helpful to drink a glass of water every time they sit down to nurse or pump.

If you find plain water boring, Pumpin' Punch or Lactation LeMOOnade™ are great ways to stay hydrated while incorporating ingredients that support lactation. These drinks are designed to give you a refreshing boost without the high caffeine levels of energy drinks.

Supply-Supporting Foods

Oats, flaxseed, and brewer's yeast are long-standing favorites for supporting milk supply. These ingredients are rich in B vitamins and iron, which are essential for postpartum recovery.

We created our Emergency Lactation Brownies with these ingredients specifically to provide a delicious, easy way for busy parents to get that extra nourishment. They are one of our most-loved treats because they feel like an indulgence but are rooted in lactation support.

Important Nutrients for You

If you are following a vegan or vegetarian diet, there are a few nutrients to keep an eye on:

Vitamin B12: Essential for your baby's brain development. If you don't eat animal products, you likely need a supplement.
Iron: Many parents are low on iron after birth. Foods like lentils, spinach, and enriched grains are great, but sometimes a supplement like Lady Leche™ can provide additional support.
Choline and Iodine: These are often overlooked but are very important for infant growth. Dairy and eggs are good sources, but plant-based parents should look for fortified options or supplements.

Action Steps for a Nourished Journey:

Keep a water bottle nearby during all feeding sessions.

Stock up on easy, nutrient-dense snacks like nuts, fruit, and oatmeal.

Focus on "adding" nutrients rather than "subtracting" foods.

If your baby is consistently fussy, check their latch before changing your diet.

Consult a professional before starting any restrictive elimination diets.

How to Track Potential Sensitivities

If you truly believe your baby is reacting to something in your diet, the best way to identify it is through a food and symptom log. Don't rely on memory; newborn fog is real!

Record what you eat: Note the time and the general ingredients.
Record baby's behavior: Note times of extreme fussiness, changes in stool consistency, or skin flare-ups.
Look for patterns: Does the fussiness always happen 4 to 6 hours after you eat a specific food?
Test the theory: If you see a pattern, try removing that one food for about two weeks. It takes time for proteins to clear your system and for the baby's gut to settle.
Reintroduce: If symptoms improve, try eating the food again. If the symptoms return, you’ve likely found the culprit.

Remember, every drop counts. Even if you have to adjust your diet slightly, the benefits of breastfeeding—from the immune support to the bonding—remain incredibly valuable for your baby.

Professional Support Matters

Breastfeeding is natural, but it doesn't always come naturally. If you are struggling with supply, wondering about your diet, or dealing with a fussy baby, you don't have to figure it out alone.

Working with a certified lactation consultant can provide you with personalized answers. If you want one-on-one guidance, the breastfeeding help page is a practical next step. At Milky Mama, our founder Krystal Duhaney, RN, BSN, IBCLC, built this brand on the foundation of clinical expertise. We offer virtual consultations to help you navigate these exact questions from the comfort of your home. Whether you are wondering if a certain supplement is right for you or need help identifying a baby's sensitivity, professional guidance can take the guesswork out of the process.

For parents who want structured learning, Breastfeeding 101 is designed to help you feel more confident about feeding your baby.

Conclusion

The list of foods to avoid while breastfeeding is much smaller than most people think. For the vast majority of parents, you can continue to enjoy your favorite meals, including spicy dishes, "gassy" veggies, and your daily cup of coffee. By keeping an eye on high-mercury fish and practicing moderation with alcohol and caffeine, you are doing a great job of keeping your baby safe and healthy.

Focus on nourishing yourself, staying hydrated, and listening to your body. You are doing an amazing job, and your well-being matters just as much as your baby's. If you ever feel like you need an extra boost, explore the lactation supplements collection for more targeted support.

"Your breastfeeding journey is unique. Trust your instincts, nourish your body, and remember that you deserve support every step of the way."

If you’re looking for a simple way to support your supply while enjoying a delicious snack, check out our selection of lactation treats at Milky Mama. We are here to empower you with the tools you need to reach your breastfeeding goals.

FAQ

Can I eat chocolate while breastfeeding?

Yes, you can absolutely enjoy chocolate while breastfeeding. While chocolate does contain trace amounts of caffeine and a similar compound called theobromine, the levels are typically too low to affect most babies. If you notice your baby is exceptionally sensitive to caffeine, you might want to enjoy it in moderation, but for most parents, a chocolate treat is perfectly fine.

Will eating broccoli make my baby gassy?

It is very unlikely that eating broccoli or other cruciferous vegetables will cause gas in your baby. The fiber and complex sugars that cause gas in your own digestive system do not pass into your breast milk. If your baby seems gassy, it is more likely due to normal digestive development or swallowing air during a feeding rather than the vegetables in your diet.

How long should I wait to breastfeed after having a glass of wine?

The general recommendation is to wait about two hours after consuming one standard alcoholic drink (like a 5-ounce glass of wine) before breastfeeding. This gives your body time to metabolize the alcohol and for the levels in your milk to drop. If you feel sober enough to drive, it is generally considered safe to nurse your baby.

Are there any herbs that can decrease my milk supply?

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Are There Any Foods to Avoid When Breastfeeding

Table of Contents

Introduction

The Freedom of the Breastfeeding Diet