Why The Food You Eat Matters While Breastfeeding
Breastfeeding your baby is such an amazing way to connect with one another, but it also comes with a lot of questions—especially about what mothers should and shouldn’t eat. The truth is, what you put on your plate can affect both you and your little one. From helping with milk supply to making sure your baby’s tummy remains happy, the foods you choose really do matter. This guide breaks down which foods to avoid, which to enjoy in moderation, and what to eat more of to keep both you and your baby feeling your best.
Foods to Avoid While Breastfeeding
A breastfeeding mom and her diet plays a huge role in their baby’s health and comfort. While many foods are perfectly fine, there are certain items that you might want to steer clear of to keep your little one happy and thriving. The American Academy of Pediatrics (AAP) recommends that breastfeeding women eat a healthy and diverse diet, but there are some things to consider such as caffeine and alcohol, and certain fish and dairy products. Some foods can even affect your supply levels or even cause discomfort for your baby. In this section, we’ll explore the foods that are best to avoid while nursing, so you can enjoy this special time without unnecessary worries.
Caffeine Can Affect Your Baby More Than You Think
If you’re a coffee lover, this one might sting a bit, but caffeine can sneak into your breast milk and affect your little one. While you don’t have to cut it out entirely, too much caffeine could make your baby fussy or disrupt their sleep. While it’s okay to have a cup or two of coffee, Healthline tells us “Consuming up to 300 mg of caffeine per day while breastfeeding appears to be safe for mothers and infants. Excess intake may lead to infant sleeping issues and restlessness, anxiety, dizziness, and rapid heartbeat in moms.”
Keep in mind that caffeine is also in tea, chocolate, and some soft drinks, so it can add up quickly. And if you really need that little pick me up, try switching to decaf!
Alcohol Should be Avoided During Breastfeeding
It’s totally understandable to want to enjoy a glass of wine or a cocktail every now and then, but when you’re breastfeeding, alcohol can pass into your breast milk and affect your baby. Mayoclinic informs us that “Research suggests that breast-fed babies who are exposed to one drink a day might have impaired motor development and that alcohol can cause changes in sleep patterns.” The good news is, you don’t have to give it up completely! If you’re planning to have one drink, timing is key.
It’s best to wait at least 2-3 hours after drinking before nursing again, as this allows your body to process the alcohol. Alternatively, you can “pump and dump” to avoid feeding alcohol-laced milk to your baby. If you’re worried about the timing, consider alcohol-free wine or mocktails, which can give you the social vibe without the stress.
Fish High in Mercury Should be Avoided
Fish can be a great source of protein and omega-3s, which are super beneficial for your baby’s brain development. But, not all fish are created equal. Avoid seafood and fish that have high levels of mercury like shark, swordfish, king mackerel, and tilefish. Mercury is a heavy metal that can harm your baby’s developing nervous system if passed through breast milk.
The Centers for Disease Control says “Exposure to mercury can affect the infant’s brain and nervous system development during pregnancy and after birth.” To keep things safe, stick to low-level mercury options like salmon, sardines, tilapia, and shrimp. These fish offer all the benefits without the risk. As a bonus, they’re delicious and versatile in everything from salads to tacos!
Spicy Foods Can Make Your Baby Gassy
If you love a little heat in your meals, you might wonder if spicy or strongly flavored foods are off-limits while breastfeeding. The good news? Spicy meals aren’t harmful to your baby, but they can sometimes lead to discomfort, causing fussiness or gas in sensitive little ones. However, many moms around the world eat spicy food regularly without any issues, so it’s really about your baby’s tolerance. Your baby may get extra gassy or irritable after you indulge in a spicy dish, so you may want to dial it down a bit if you’ve been on a spice kick. Otherwise, feel free to enjoy your favorite spicy meals—just keep an eye on your baby’s reactions!
Processed and Junk Food Are Foods to Avoid When Breastfeeding
Let’s face it: those late-night cravings for chips, cookies, or fast food can be hard to resist, especially when you’re juggling a newborn. However, heavily processed foods and junk food are often loaded with sugar, unhealthy fats, and preservatives, which can zap your energy and impact your overall health. While an occasional treat is perfectly fine, relying on these foods can lead to nutritional deficiencies that could affect both you and your breast milk. Instead, aim to fill your pantry with healthier snack options like fresh fruits, nuts, yogurt, and whole-grain crackers. These choices not only provide essential nutrients but also help keep your energy levels stable, making those long days and sleepless nights a little easier to manage.
Foods to Limit While Breastfeeding
While breastfeeding, it’s important to maintain a well-rounded diet, but that doesn’t mean everything is fair game. Certain foods might not be harmful in moderation, but they could cause some fussiness or discomfort for your baby if consumed in excess. From spicy foods and chocolate to processed snacks and cruciferous vegetables, some items may lead to gassiness or irritability. In this section, we’ll discuss the foods you might want to limit in your diet while nursing, helping you strike a balance between enjoying your meals and ensuring your little one are content.
Cruciferous Vegetables Can Make Baby Gassy
Veggies like broccoli, cauliflower, cabbage, and Brussels sprouts are considered safe since they are packed with nutrients, but they also have a reputation for causing gas—not just in you, but potentially in your baby, too. These cruciferous veggies can sometimes lead to gassiness or discomfort in breastfeeding babies, though it really depends on your baby’s individual sensitivity. You don’t have to cut them out completely, but if you notice your baby getting extra fussy or gassy after you eat them, it might be worth moderating your intake. Consider introducing them slowly into your diet and keeping track of any changes in your baby’s reactions.
Chocolate Should be Limited If Possible
Who doesn’t love a little chocolate treat now and then? But before you indulge too much, it’s worth noting that chocolate contains small amounts of caffeine and a compound called theobromine, both of which can affect your baby. In large quantities, chocolate might cause your baby to become fussy or have trouble sleeping. That doesn’t mean you need to cut out chocolate completely—just be mindful of how much you’re eating, especially if you’re also drinking coffee or tea. Enjoying a piece or two of dark chocolate should be fine, but if you notice changes in your baby’s behavior, you might want to cut back a little.
Artificial Sweeteners Should Make The List of Foods To Limit
Artificial sweeteners can be tempting when you’re looking to satisfy a sweet craving without the calories, but some of them aren’t recommended during breastfeeding. For instance, saccharin has been linked to potential risks, and while more research is needed on other sweeteners like aspartame and sucralose, it’s best to consume them in moderation. If you want something sweet, consider using safer alternatives like stevia or monk fruit, which are generally considered to be better options. Just remember, moderation is key—too much sweetness, artificial or natural, isn’t great for anyone! Keeping a close eye on your overall sugar intake will help you and your little one remain healthy.
Avoid or Limit Dairy (for lactose-sensitive babies)
While dairy is a staple for many, some babies can be sensitive to the proteins in cow’s milk that pass through breast milk. If your little one is experiencing symptoms like gas, fussiness, eczema, or diarrhea after you’ve had dairy, it could be a sign of lactose sensitivity or a dairy intolerance. In this case, it’s best to avoid dairy from your diet for a couple of weeks to see if symptoms improve.
If it turns out dairy is the culprit, you can explore alternatives like almond, oat, or soy milk to keep your calcium intake up without causing discomfort for your baby. It’s a good idea to always check in with your pediatrician before making big changes to your diet!
Foods to Eat While Breastfeeding
Having a healthy breastfeeding diet is key to supporting both your health and your baby’s growth. The foods you choose not only provide essential nutrients for milk production but also help you recover from childbirth and maintain your energy levels. Focusing on nutrient-dense options will ensure that you’re fueling your body with the vitamins and minerals it needs during this demanding time. In this section, we’ll explore foods that are safe to consume while breastfeeding, from nourishing proteins and healthy fats to hydrating fruits and vegetables. By making mindful choices, you’ll be setting yourself up for success while providing your little one with the best possible start in life.
Nutrient-Dense Foods Can Increase Milk Supply
When it comes to fueling your body while breastfeeding, nutrient-dense foods are your best friends. These are the foods that pack a big nutritional punch without a lot of empty calories. Think whole grains like brown rice and quinoa, lean proteins such as chicken, turkey, and legumes, and plenty of colorful fruits and vegetables. Foods like spinach, sweet potatoes, berries, and avocados are loaded with vitamins and minerals that support your health and provide the essential nutrients your baby needs.
Incorporating a variety of these foods into your meals will not only help maintain your energy levels but also contribute to a more robust supply of breastmilk. Try to focus on balance and diversity in your diet—after all, the more colorful your plate, the more nutrients you’re likely to get! Plus, these tasty options make it easier to whip up quick, satisfying meals that can keep you going during those busy days of motherhood.
Hydrating Drinks and Foods
Keeping yourself hydrated is super important while breastfeeding, and it can really impact your milk supply. When you’re nursing, your body needs extra fluids to produce milk, so drinking enough water throughout the day is essential. Aim for about 8-12 cups of fluids daily, but listen to your body—thirst is a great indicator that you need more!
Water is your best bet, but you can also mix things up with herbal teas, coconut water, or even hydrating foods like cucumbers and watermelon. Just be cautious with certain herbal teas; some may not be recommended while breastfeeding, so it’s best to do a little research or consult with your healthcare provider. Keeping a water bottle handy or setting reminders on your phone can help you keep on track. Staying well-hydrated not only supports your milk production but also helps keep your energy levels up as you navigate the demands of motherhood.
Omega-3 Rich Foods Are Great for Getting Essential Nutrients
Omega-3 fatty acids are crucial for both you and your baby, especially when it comes to brain development. These healthy fats support cognitive function and can even help with mood regulation for new moms. Including omega-3-rich foods in your diet is a fantastic way to ensure both you and your little one get these essential nutrients.
Eating fish that are fatty like salmon, sardines, and trout are excellent sources of omega-3s, but it’s important to avoid fish that are high in mercury to keep your baby safe. If you’re not a fan of fish, consider plant-based options like flaxseeds, chia seeds, walnuts, and hemp seeds. These foods are not only versatile but can be easily added to smoothies, oatmeal, salads, or baked goods.
By incorporating omega-3-rich foods into your meals, you’re giving your baby a head start on brain health while also nourishing your own body. Plus, they can help you maintain a balanced diet filled with flavor and nutrition!
Calcium-Rich Foods Are the Best Foods to Build Strong Bones
Calcium is vital for both you and your baby, as it plays a crucial role in building strong bones and teeth. Since your little one is getting their calcium needs met through your breast milk, it’s important for you to maintain adequate levels to support your own health, too.
Dairy products like yogurt, cheese, and milk are classic sources of calcium, but if you’re avoiding dairy or are lactose intolerant, don’t worry! There are plenty of non-dairy options available. Leafy greens like kale and bok choy, fortified plant-based milks (like almond, soy, or oat milk), tofu, and almonds are all excellent sources of calcium.
Try to incorporate these foods into your daily meals and snacks. For example, a smoothie with spinach, almond milk, and some chia seeds can provide a calcium boost. Remember that vitamin D is also important for calcium absorption, so try to get some sunlight or include fortified foods in your diet. By focusing on calcium-rich foods, you’re helping ensure strong bones for both you and your baby during this important time!
Iron-Rich Foods Can Help Maintain Energy
Iron is another key nutrient that shouldn’t be overlooked by women who are breastfeeding, especially since they’re recovering from childbirth and their body needs to replenish its stores. Adequate iron intake is essential for maintaining your energy levels and preventing postpartum anemia, which can leave you feeling fatigued and sluggish.
You can find iron in a variety of foods, with red meat (like beef and lamb) being one of the richest sources. If you prefer plant-based options, legumes like lentils, chickpeas, and beans are fantastic choices. Dark leafy greens, such as spinach and kale, as well as quinoa and fortified cereals, can also help you meet your iron needs.
Pairing iron-rich foods with vitamin C sources—like citrus fruits, strawberries, or bell peppers—can enhance iron absorption, making your meals even more effective. For instance, consider having a spinach salad topped with orange slices or a hearty lentil soup with a side of tomatoes. By incorporating iron-rich foods into your diet, you’re supporting your own health while ensuring that you have the energy and vitality to care for your little one!
Lactation Cookies Are a Great Alternative to Junk Food
You heard us right, cookies! You may have chocolate on your list of foods to avoid while breastfeeding, but making your own lactation cookies can curve that craving. There are entire Pinterest boards dedicated to endless recipes for lactation cookies, but most are packed full of things to promote breast milk production like brewer’s yeast, flaxseed, and oatmeal. Make sure to stockpile your lactation cookies for when your sweet tooth kicks in.
Finding Your Balance While Breastfeeding
Navigating the world of food while breastfeeding can feel a bit overwhelming, but it’s all about finding a well-balanced diet that works for you and your baby. By being mindful of what you eat and making some thoughtful choices, you can nourish yourself and ensure your little one gets all the good stuff they need. Remember, it’s perfectly fine to indulge occasionally—just keep an eye on how your baby reacts and adjust as needed.
Focus on incorporating a variety of nutrient-dense foods, staying hydrated, and enjoying those omega-3s, calcium, and iron-rich goodies that are safe for breastfeeding moms. And don’t hesitate to reach out to your healthcare provider if you have questions or concerns about your diet. Every mom’s journey is unique, so trust your instincts, listen to your body, and enjoy this special time with your little one. You’ve got this!
WANT TO READ MORE?
Check out The Best Easy, Quick and Healthy Breastfeeding Snacks for Nursing Moms to Help Increase Milk Supply
CONNECT WITH DAILY MOM
NEWSLETTER: DAILY READS IN YOUR INBOX
Sign up to receive our picks for the best things to do, see and buy so you can relax and focus on more important tasks! Let us help you be the best version of yourself you can be!
BE SOCIAL WITH US
LOVE IT? PIN IT!
