What Foods Should I Avoid While Breastfeeding?

Posted on January 26, 2026

Introduction
The Truth About Your Breastfeeding Diet
High-Mercury Fish to Skip
Managing Caffeine Intake
Alcohol and Breastfeeding
Herbs That May Lower Milk Supply
Addressing "Gassy" and Spicy Foods
Common Food Sensitivities and Allergies
Focus on What to Add
Conclusion
FAQ

Introduction

The moment you bring your baby home, your relationship with food changes. During pregnancy, you likely followed a long list of "dos and don'ts" regarding your diet. Now that you are nursing, you might feel a similar pressure to eat perfectly. You are likely hungry, perhaps more than you were during pregnancy, and you want to ensure everything you consume is safe for your little one.

At Milky Mama, we understand that this stage of motherhood is both beautiful and exhausting. We want to help you navigate the confusing world of postpartum nutrition with confidence. While the list of things to avoid is actually much shorter than many people think, there are a few specific items to keep on your radar.

In this post, we will cover which fish are high in mercury, how caffeine and alcohol truly affect your milk, and which common herbs might accidentally lower your supply. Our goal is to provide you with the evidence-based information you need to nourish yourself and your baby without unnecessary stress. While most foods are perfectly safe in moderation, understanding a few key boundaries can help you feel more empowered in your breastfeeding journey.

The Truth About Your Breastfeeding Diet

Before we dive into the specifics of what to limit, it is important to understand how breast milk is made. Your body is incredibly efficient. It pulls nutrients from your bloodstream and your own body’s stores to create the perfect milk for your baby. This means that even if your diet isn't "perfect" every single day, your baby is still getting exactly what they need.

However, certain substances can pass from your bloodstream into your milk. This is why we pay attention to things like mercury, caffeine, and alcohol. Some foods may also affect the flavor of your milk or your baby’s comfort level. For the most part, you should feel free to enjoy a diverse, flavorful diet.

Key Takeaway: You do not need a perfect diet to produce high-quality milk. Your body prioritizes your baby’s nutrition, but being mindful of a few specific substances helps protect your baby’s developing systems.

High-Mercury Fish to Skip

Fish is an excellent source of protein and omega-3 fatty acids, which are vital for your baby’s brain development. However, not all fish are created equal. Some species contain high levels of methylmercury, a heavy metal that can be toxic to the developing nervous system of an infant.

Mercury accumulates in the bodies of fish that live a long time and sit at the top of the food chain. When you eat these fish, the mercury enters your bloodstream and can pass into your breast milk.

Fish Categories to Avoid

You should generally avoid the following high-mercury fish while breastfeeding:

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

Safe Fish Alternatives

Instead of the high-mercury options, many lactation consultants recommend eating 2 to 3 servings per week of low-mercury fish. Great choices include:

Salmon (rich in DHA)
Sardines
Trout
Anchovies
Herring
Canned Light Tuna (limit Albacore or "white" tuna to one serving per week)

If you are a fan of sushi, you might be wondering if raw fish is back on the menu. Unlike pregnancy, where the concern was bacterial infection for the mother, the concern during breastfeeding is primarily the mercury content. Raw sushi from a reputable, clean source is generally considered safe, provided you stick to the low-mercury fish varieties.

Managing Caffeine Intake

For many new parents, coffee feels less like a luxury and more like a necessity. The good news is that you do not have to give up your morning latte. Most experts and health organizations, including the CDC, suggest that moderate caffeine consumption is safe for breastfeeding families.

Caffeine does pass into breast milk, but usually in very small amounts (often less than 1% of the dose the mother consumes). However, newborns and preterm infants process caffeine much slower than adults. While a typical adult might clear caffeine from their system in a few hours, a newborn may take several days to process it.

How Much is Too Much?

Most breastfeeding parents can safely consume about 200 to 300 milligrams of caffeine per day. This is roughly equivalent to two or three 8-ounce cups of brewed coffee.

Signs Your Baby Is Sensitive to Caffeine

If you notice the following behaviors in your baby, you might want to try reducing your intake:

Extreme irritability or "jitteriness"
Difficulty falling asleep or staying asleep
Increased fussiness during the day

Keep in mind that caffeine isn't just in coffee. It is also found in black and green teas, many sodas, energy drinks, and even chocolate. If your baby seems sensitive, try switching to decaf or herbal teas for a few days to see if their temperament improves.

Alcohol and Breastfeeding

One of the most common questions we hear is whether it is safe to have an occasional glass of wine or a beer. The general consensus among medical professionals is that an occasional, moderate drink is unlikely to harm a breastfed infant.

Alcohol levels in your milk match the alcohol levels in your blood. As your body metabolizes the alcohol and your blood alcohol level drops, the level in your milk drops as well.

The "Wait Two Hours" Rule

If you choose to have an alcoholic beverage, many lactation experts suggest waiting at least two hours after you finish your drink before nursing. This gives your body time to clear much of the alcohol from your system.

Common Misconceptions About Alcohol

Pumping and Dumping: You do not need to "pump and dump" your milk to remove alcohol. Alcohol is not "trapped" in the milk; it leaves the milk as it leaves your blood. You only need to pump if you are uncomfortably full and need to maintain your supply while waiting for your blood alcohol level to return to zero.
Beer and Milk Supply: There is an old myth that drinking beer helps increase milk supply. While the barley in beer is a galactagogue (a substance that may help milk production), the alcohol itself can actually inhibit the let-down reflex and may lead to a temporary decrease in supply.

If you are looking for a way to stay hydrated and support your supply without alcohol, we recommend trying a refreshing option from our lactation drink mixes.

Herbs That May Lower Milk Supply

While most culinary herbs are perfectly fine in small amounts, some can have an anti-galactagogue effect when consumed in high doses. If you are struggling with low supply, you may want to be cautious with the following:

Peppermint and Menthol

In large quantities, peppermint has been known to decrease milk production. While a single peppermint candy likely won't do anything, drinking several cups of strong peppermint tea or using high-potency peppermint essential oils might cause a dip for some mothers.

Sage, Parsley, and Oregano

These herbs are often used in concentrated forms to help "dry up" milk when a mother is ready to wean. While using them to season a meal is usually fine, taking them in supplement form or consuming very large quantities in salads (like a large bowl of Tabbouleh) could potentially impact your supply.

If you are worried about your supply, it is often helpful to look at herbal supplements that are specifically formulated to support it. Products like our Lady Leche™ or Pumping Queen™ are created with lactation-friendly herbs. These formulas are designed to work with your body's natural processes.

Action Step: If you notice a sudden drop in your milk supply, check your recent diet for high amounts of peppermint or sage. Switch to lactation-friendly teas or hydration drinks to help get things back on track.

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

Addressing "Gassy" and Spicy Foods

There is a long-standing myth that if you eat gassy foods like broccoli or cabbage, your baby will get gas too. Biologically, this is not how it works. Gas is produced in your own digestive tract as your gut bacteria break down fiber. This gas stays in your intestines; it does not travel into your bloodstream or into your breast milk.

However, some babies may be sensitive to the proteins in certain foods. If your baby seems exceptionally gassy or colicky, it is more likely a reaction to a specific protein rather than the "gas" in the food itself.

Spicy Foods

Most babies handle spicy foods just fine. In fact, exposing your baby to different flavors through your breast milk can actually help them be more adventurous eaters later in life. If you eat a spicy curry and your baby seems fine, there is no reason to stop. If you notice a specific reaction, such as a diaper rash or extreme fussiness every time you eat spicy peppers, you can temporarily scale back.

Garlic

Garlic is known to change the scent and flavor of breast milk. Interestingly, some studies have shown that babies actually tend to nurse longer and consume more milk when it tastes like garlic. Unless your baby clearly dislikes the flavor and refuses to latch after you’ve eaten a garlicky meal, there is no need to avoid it.

Common Food Sensitivities and Allergies

While most babies are perfectly happy with whatever you eat, a small percentage may have a sensitivity or allergy to something in your diet. The most common culprit is Cow’s Milk Protein.

Cow’s Milk Protein Allergy (CMPA)

This is not the same as lactose intolerance. CMPA is an immune response to the proteins found in dairy. If your baby has this allergy, you may notice:

Bloody or mucoid stools
Severe eczema or skin rashes
Excessive vomiting or "spitting up" beyond the normal range
Extreme abdominal pain and inconsolable crying

If you suspect your baby has a dairy allergy, talk to your pediatrician or a certified lactation consultant. They may suggest an elimination diet where you remove all dairy from your diet for two to four weeks to see if the symptoms improve.

Other Potential Allergens

While dairy is the most common, other foods that might cause a reaction in sensitive babies include:

Soy
Eggs
Wheat
Peanuts and Tree Nuts
Corn

Unless you have a strong family history of allergies or your baby is showing specific symptoms, there is no reason to avoid these "top allergens" as a preventative measure. In fact, early exposure to different food proteins through breast milk may actually help reduce the risk of the baby developing allergies later on.

Focus on What to Add

Instead of focusing only on what to avoid, we encourage you to think about what you can add to your diet to feel your best. Breastfeeding requires a lot of energy—roughly 500 extra calories a day. Choosing nutrient-dense foods will help you maintain your energy and support your recovery.

Nourishing Foods for Lactation

Oats: A classic supply-booster that is also high in fiber.
Leafy Greens: Packed with calcium, iron, and vitamins.
Healthy Fats: Avocado, nuts, and olive oil support brain development and keep you feeling full.
Protein: Lean meats, beans, and eggs provide the building blocks your body needs.

One of the easiest ways to get these nutrients is through lactation-specific treats. Our Emergency Brownies are a favorite among many families. They are made with ingredients like oats and flaxseed, providing a delicious way to snack while supporting your milk production.

Hydration is Key

Hydration is just as important as the food you eat. While you don't need to over-hydrate, you should drink to satisfy your thirst. Many mothers find that they become extremely thirsty the moment their milk lets down. Keeping a water bottle or a lactation drink nearby during nursing sessions is a great habit to start.

Conclusion

The journey of breastfeeding involves a lot of learning and adjustment. While it is important to be aware of things like high-mercury fish and excessive caffeine, most foods are safe and healthy to enjoy. You don't have to follow a restrictive diet to be a successful "Milky Mama." Trust your body, watch your baby for cues, and remember that you are doing an incredible job providing for your little one.

Limit high-mercury fish like swordfish and shark.
Keep caffeine intake to a moderate 200–300mg per day.
Wait two hours after an alcoholic drink before nursing.
Avoid large amounts of peppermint or sage if you are worried about supply.
Eat a varied, nutrient-dense diet to support your own energy levels.

Final Thought: You are your baby’s best source of nutrition and comfort. Focus on nourishing yourself with the same love and care you give to your baby.

If you ever feel overwhelmed or have concerns about your milk supply, we are here to support you with educational resources and products designed by experts. Explore our Breastfeeding 101 course or learn more about how to increase the supply of breast milk naturally.

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

FAQ

Can I eat spicy food while breastfeeding?

Yes, most babies can handle spicy foods in your diet without any issues. While the flavors of spices like cumin or chili can pass into your milk, they do not usually cause gas or fussiness. If you notice your baby has a consistent reaction, like a diaper rash, after you eat something very spicy, you may choose to limit it.

Will drinking peppermint tea stop my milk supply?

One cup of peppermint tea is unlikely to have a significant effect on your milk supply. However, peppermint and menthol are known anti-galactagogues when consumed in large quantities. If you are struggling with low supply, it is a good idea to avoid peppermint tea or strong peppermint candies until your supply is more established.

Is it okay to drink coffee while I am nursing?

Yes, moderate coffee consumption is generally considered safe. Most experts recommend staying under 300mg of caffeine a day, which is about two or three 8-ounce cups. Keep an eye on your baby for signs of jitteriness or trouble sleeping, as some infants are more sensitive to caffeine than others.

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

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