Foods to Eat or Avoid While Breastfeeding for Healthier Babies

What you put into your postpartum belly is just as important as what goes into your baby's, especially if you're breastfeeding. Your body is working overtime, burning an extra 400 to 500 calories a day to produce milk, and the nutrients you consume are passed directly to your little one through your milk.

The quality of those extra calories matters. That's why it's not just about eating more, it's about eating mindfully. Choosing nutrient-dense foods helps fuel your recovery, keeps your energy levels up, and delivers essential vitamins, minerals, and healthy fats to your baby with every feed.

If you're figuring out how to nourish your body in a way that supports both you and your baby during the postpartum journey, you're in the right place.

Below, we're spilling the (breast) milk on why your diet matters while breastfeeding, including the best foods and drinks to consume and foods to avoid while breastfeeding!

Introduction to Breastfeeding Diet and Nutrition

After months of mindful eating during pregnancy, it's tempting to shift all your attention to your baby's needs, but breastfeeding marks the beginning of a new chapter in nourishment for both you and your little one.

By fueling your body with good food, you're actively fueling your baby's growth, and what you eat now continues to play a powerful role in their health, just like it did during pregnancy. Your body's incredible work isn't over, it's simply evolved.

One of the most powerful aspects of breast milk is that it naturally adapts to meet your baby's needs, but your diet plays a role in optimizing its quality. Nutrients like calcium, DHA, and vitamin D are passed through breast milk and support everything from your baby's bone growth to brain development.

What you eat also affects your energy, immune system, and even your milk supply. Eating a variety of healthy, nutrient-rich foods helps keep you feeling strong and supports both you and your baby during this important stage.

Below, we'll explore which foods are worth adding to your diet and which ones you may want to limit or avoid while breastfeeding.

Foods to Eat While Breastfeeding

A diet for breastfeeding mothers should have a focus on variety and balance. Whole foods are your best friend, and your plate should include all the major food groups to support both your own health and your baby's development. Foods to eat when breastfeeding include the following:

Fruits and Vegetables: Aim to fill half your plate with a rainbow of fruits and veggies. They're packed with essential vitamins, minerals, and antioxidants that support your immune system and promote recovery.

Leafy greens like spinach, kale, and Swiss chard are especially helpful, as they are rich in iron to replenish your stores after delivery, calcium to support your bones (and your baby's), and folate, which continues to play a key role in cellular repair and development.

Orange vegetables like carrots, sweet potatoes, and squash are loaded with beta-carotene, a form of vitamin A that supports vision, immune, and skin health for both you and your baby.

Whole Grains: Complex carbohydrates are a powerful ally during breastfeeding. Brown rice, quinoa, oats, barley, and whole-wheat bread offer fiber, iron, and B vitamins, which help you feel full, aid digestion, and support red blood cell production.

These grains also provide slow-burning energy to help you push through long days and sleepless nights. Oats, in particular, are believed by many to support milk supply, and they're easy to incorporate into breakfasts, snacks, or baked goods.

Lean Proteins: Protein is vital for tissue repair, hormone production, and the daily process of making milk. It's the building block for nearly every part of your body, and your baby's.

Include lean meats like chicken, turkey, and grass-fed beef, along with vegetarian options such as eggs, tofu, lentils, beans, and tempeh. Incorporating protein into every meal and snack can help regulate your blood sugar and keep you feeling satisfied longer.

Dairy or Fortified Alternatives: Dairy products like milk, yogurt, and cheese are excellent sources of calcium, protein, and vitamin D, which are three nutrients you need in higher amounts while breastfeeding. These support your baby's growing bones and help maintain your own bone density.

If you're lactose intolerant, vegan, or simply prefer non-dairy options, look for fortified plant-based milks like almond, oat, soy, or coconut milk. Choose unsweetened versions when possible and check labels to make sure they're fortified with calcium, vitamin D, and B12.

Healthy Fats: Don't shy away from fats; they're crucial for hormone balance, brain function, and the absorption of fat-soluble vitamins like A, D, E, and K. They also enrich the fat content of your breast milk, which helps your baby feel full and supports neurological development.

Incorporate heart-healthy fats like avocado, nut butters, seeds (especially chia, flax, and hemp), and olive oil. These ingredients are easy to add to meals and snacks and provide sustained energy throughout the day.

Omega-3 Fatty Acids: Omega-3s, particularly DHA (docosahexaenoic acid), are vital for your baby's brain and eye development. Fatty fish like salmon, sardines and anchovies, are among the best natural sources.

Try to get two servings of low-mercury fish per week. If you're not a fan of seafood, consider a high-quality fish oil or algae-based DHA supplement.

Vitamin D: Many women are deficient in vitamin D, especially in colder climates or if you're spending most of your time indoors, which is understandable with a newborn! Vitamin D is essential for calcium absorption and immune function.

Natural sources include fatty fish, egg yolks, and fortified foods, but because it's difficult to get enough from food alone, your healthcare provider may recommend a supplement while you're breastfeeding. Getting outside in the sunlight for short periods can also help boost your vitamin D levels naturally.

What About Foods That Increase Milk Supply?

While no magic food guarantees a boost in milk supply, certain ingredients, known as galactagogues (or lactation boosters/milk boosters), may help support lactation.

Here is a list of foods to increase milk supply, which are often found in lactation teas and cookies:

• Water

• Oats

• Brewer's yeast

• Flaxseed

• Fenugreek

• Fennel

While some studies, as well as anecdotal evidence, suggest that galactagogues may lead to a mild to moderate increase in milk supply, more research is needed to confirm their safety and effectiveness. Because of this, the Academy of Breastfeeding Medicine does not officially recommend any specific galactagogue, citing limited evidence on their proven ability to boost milk production.

Ultimately, water is one of the most important nutrients to focus on getting enough of while breastfeeding, as staying well-hydrated is essential for maintaining a healthy milk supply. Beyond hydration, getting enough calories and feeding frequently remain the most effective ways to maintain or increase milk supply!

Best Snacks for Breastfeeding

Breastfeeding hunger is real, and breastfeeding snacks can help you stay fuelled between meals. Opt for nutrient-dense, easy-to-prep options:

• Greek Yogurt: High in protein and calcium, it helps support milk production and bone health.

• Sweet Potatoes: Loaded with vitamin A and fiber, they support both your immune system and digestive health.

• Lean Meats: Chicken or turkey breast provides an excellent source of protein without excess fat.

• Whole Grains: Brown rice cakes, oatmeal energy bites, or a slice of whole grain toast with almond butter can offer lasting energy.

• Fruits and Vegetables: Sliced apples, carrots, or berries are perfect for quick, vitamin-packed snacks.

Foods to Avoid While Breastfeeding

Your baby can get both good nutrients and harmful irritants through your breast milk. Here are the foods to avoid while breastfeeding:

• High-Mercury Fish: Mackerel, shark, swordfish, and tilefish can pass mercury to your baby. Choose low-mercury options like salmon and sardines instead.

• Allergenic Dairy: Some babies react to cow's milk protein, causing gas, fussiness, or eczema. If you suspect a sensitivity, consult your pediatrician.

• Spicy Foods: While some babies tolerate them just fine, others may get fussy or gassy. Trial and error will help you decide what works.

• High-Sugar & Processed Foods: These can interfere with milk production and leave you feeling sluggish.

• Herbs That Reduce Supply: Peppermint, sage, and parsley in large amounts may decrease milk production.

Outside of what foods to avoid when breastfeeding, it is also important to be mindful of the following:

• Contaminants: Limit exposure to pesticides, heavy metals, and poorly washed produce. Try to choose organic when possible.

• Supplements or Medications: Always check with your healthcare provider before starting anything new.

Fish and Breastfeeding: Can You Eat Sushi While Breastfeeding?

You can eat sushi while breastfeeding! Unlike during pregnancy, the risk of passing bacteria like Listeria through breast milk is very low.

The main concern is mercury content. To stay safe, stick to low-mercury fish like salmon, shrimp, and light tuna, and avoid high-mercury fish like king mackerel and swordfish.

Always choose sushi from reputable, hygienic places. A spicy tuna roll now and then? Totally fine!

Drinks to Avoid or Limit When Breastfeeding

Hydration is key during breastfeeding, but not all drinks are created equal. Water should be your go-to, but here's the scoop on other beverages:

Alcohol and Breastfeeding: Can You Drink Alcohol While Breastfeeding?

Occasional alcohol consumption is considered safe while breastfeeding, but moderation is key. You can have one standard drink, like a glass of wine or a beer, but it's best to wait at least two hours after drinking before nursing.

However, alcohol can potentially reduce your milk supply and may affect your baby's sleep or development. To avoid this, consider pumping before drinking or using previously stored milk for feedings.

Caffeine and Breastfeeding: Can You Drink Coffee While Breastfeeding?

Yes, you can enjoy your morning coffee, but the American Academy of Pediatrics recommends that breastfeeding moms limit their caffeine intake to 200-300 milligrams per day (roughly 1-2 cups of coffee).

Some babies may become irritable or have trouble sleeping if exposed to too much caffeine, so it's important to watch how your baby reacts.

Also, remember that caffeine hides in tea, soda, energy drinks, and even chocolate, so factor those in when tracking your intake.

Energy Drinks and Breastfeeding: Can You Drink Energy Drinks While Breastfeeding?

Energy drinks are generally not recommended during breastfeeding. They often contain high levels of caffeine and added stimulants, such as ginseng or taurine, that haven't been well studied for their safety in breastfeeding mothers or infants.

Instead, focus on more sustainable energy sources like nutritious snacks, hydration, and as much rest as you can squeeze in.

A Final Word to Moms: Try to Choose Foods Good for Breastfeeding

Feeding your baby from your body is no small feat; it takes energy, commitment, and care. You deserve to feel strong, nourished, and supported along the way. While the best diet for breastfeeding includes a wide variety of healthy, nutrient-rich foods, what that looks like can vary from one mom to the next.

The best part? You don't have to be perfect. A few fries won't hurt your supply, and skipping a veggie here and there won't deprive your baby of what they need.

When in doubt, reach out to a lactation consultant, pediatrician, or registered dietitian who can help personalize guidance to fit your needs. And above all, remember: a well-fed mom makes a well-fed baby. You're doing an amazing job!