10 Foods to Avoid While Breastfeeding: What New Moms Should Know for a Healthier Baby

What you consume during breastfeeding not only nourishes your body but also impacts the baby's health. While most foods are safe, others can be problematic, causing digestive problems, fussiness, and even allergies in your little ones. Whether it's your first time or you just want a quick refresh, knowing what foods to avoid during breastfeeding can make this phase smoother for you and your growing one. In this guide, we’ll walk you through the common culprits that may not sit well with your baby—and help you make confident, nourishing choices for both of you.

10 Foods To Avoid While Breastfeeding

Avoid or limit these foods while breastfeeding, as they can create problems for your baby. 

1. High-Mercury Fish

• As these fish are rich in mercury, this mineral can be transferred to the baby through breast milk, which can affect the development of your little one.

• Examples to avoid: King mackerel, bigeye tuna, swordfish, shark, and tilefish.

• Safer alternatives: Sardines, salmon, trout, & light canned tuna (in moderation).

2. Caffeine

• Caffeine can pass to breast milk and accumulate in the system of the baby, particularly in newborns who metabolize it much more slowly. This causes fussiness and irritability, and also disturbs the sleep of little ones.

• Sources: Caffeinated beverages, like coffee, tea, energy drinks, and some sodas.

• Tip: Take around 1 to 2 cups of coffee a day, which is below 300 mg of caffeine. 

3. Alcohol

• Avoid alcohol, as it can pass to breast milk and disrupt sleep, development, and feeding patterns. Research reports that it can also lower milk production and interrupt the let-down reflex, a process where breast milk is released and forced out through the nipple ducts.

• Tip: If you still want to drink, wait for 2 to 3 hours after each drink before breastfeeding or pumping the milk out in advance.

4. Spicy Foods

• Spices in spicy foods can impact the flavor of breast milk. This may result in fussiness, upset stomach, and gas in some babies. A study says that it can also cause colic, gas, and diarrhea. 

• Note: Some little ones do not react to spicy foods, so keep a watch over your baby’s reaction and adjust your meal accordingly.

5. Sugary Drinks

• Sugar from sugary drinks can pass to babies through breast milk, leading to poor cognitive development. Also, it can increase the risk of obesity and the development of a craving for sweet tastes at an early age.

• Tip: Limit or avoid sugary beverages such as sweetened juices, sodas, and energy drinks. The best option for hydration is water. 

6. Raw Foods

• Raw foods can cause bacterial infection, which can lead to food poisoning, which can also affect babies through breast milk. They can affect the developing nervous system of the little ones and cause gas and digestive discomfort.

• Examples to avoid: Uncooked meat, eggs, and vegetables, and unpasteurized dairy products.

7. Herbs like Peppermint, Parsley, or Sage

• These herbs are considered anti-galactagogues, which means they can reduce breast milk production. Parley can dry the mammary glands, peppermint can inhibit milk production, and sage can decrease milk supply.

• Note: Most new mothers can take these herbs in small amounts without experiencing a decrease in breast milk supply. However, if you're already struggling with a low milk supply, the best advice is to limit or avoid them. 

8. Allergenic Foods 

• If your newborn is at increased risk for allergies to foods such as peanuts, gluten, dairy, soy, or citrus, the molecules from the mother (if they eat these foods) can easily pass to the baby's digestive system through breast milk. This leads to pain, diarrhea, rashes, or fussiness after breastfeeding.

• Tip: Always consult a pediatrician before excluding these food groups from your diet. 

9. Gastric Foods

• Newborns are quite prone to gas. So, it is advisable for feeding moms to reduce intake of gassy foods. The gassy foods that upset a baby’s stomach during breastfeeding include rajma, broccoli, cauliflower, cabbage, etc. Once a while is ok but frequent consumption can lead to smelly poops and gas attacks of your baby.

• Tip: Reintroduce these foods gradually and observe the tolerance of your baby.

10. Chocolates

• Too much chocolate can overstimulate your baby. Chocolate contains theobromine and caffeine, which can lead to sleep issues, irritability, and fussiness in some infants. Dark chocolates consist of more theobromine compared to milk chocolate, while white chocolate does not contain theobromine.

• Tip: Avoid excessive use of chocolate. Not to mention, you already want to lose your pregnancy weight, so better to limit your stock.

7 Foods to Eat During Breastfeeding

Eating healthily also means your baby is doing fine. So, add these foods to your diet:

1. Whole Grains

• They are rich in fiber, vitamins, minerals, protein, and carbs, which help prevent craving, keep you full for a longer time, and ease digestive functions.

• Also, they maintain the blood sugar levels and promote milk production.

• Examples: Oats, brown rice, quinoa, and whole-grain pasta

2. Salmon and Sardines

• Being high in omega-3 fatty acids, especially DHA, salmon and sardines help with the effective development of the nervous system and brain of the babies.

• Also, they contain vitamin D, protein, and other nutrients that support the heart health of the mother and a baby.

3. Leafy Greens

• Rich in vitamin A, C, E, and K, calcium, iron, folate, and fiber, the leafy vegetables can improve milk production.

• Folate helps with the growth and development of both baby and mother, and iron can boost energy levels.

• Examples: Cabbage, spinach, collard greens, and kale. 

4. Legumes

• Being loaded with antioxidants, vitamin K, and calcium, legumes can increase milk production and support the mother's health.

• Also, iron and calcium in them can help enhance milk quality.

• Examples: Lentils, chickpeas, black beans, and pinto beans.

5. Sweet Potatoes

• Contains vitamin A, which can support the vision, immune system, bone growth, and overall development of the baby and the mother.

• Also, they boost energy levels, which helps care for newborns and recover after delivery.

• Just eat one medium sweet potato daily to meet the body's daily requirement of vitamin A. 

6. Nuts and Seeds

• Enriched with omega-3 & omega-6 fatty acids, nuts and seeds can help with the development of the baby's nervous system and brain.

• Certain nuts, such as almonds, are believed to boost breast milk supply.

• Examples: Nuts: Almonds, peanuts, pistachios, walnuts, and cashews.

• Seeds: Sunflower seeds, sesame seeds, pumpkin seeds, and flax seeds.

7. Fruits like Apricots

• Apricots contain phytoestrogens that aid in regulating hormones that stimulate breast milk production, leading to high milk supply.

• Also, it contains fibers that help with digestive issues, which many new moms experience.

Recommendations for Breastfeeding Women Who Are Vegan or Vegetarian

Breastfeeding mothers who do not consume any animal products may have limited vitamin B12 in their bodies. A deficiency of this vitamin can put the babies at risk of neurological damage. In addition, plant-derived foods only contain non-heme iron, which the body absorbs less than heme iron, which is found excessively in fish, red meat, and poultry.

So, eat a vegan or vegetarian diet that contains a variety of foods, like:

• legumes

• eggs

• dairy products, such as cheese, milk, and yoghurt

• whole grain cereals and breads

• fruit and vegetables

Moreover, speak with your dietitian to know whether you need specific supplements to get all the essential nutrients for you and your baby. The supplements may include iron, zinc, Omega-3 fats, choline, vitamin B12, and more.

Diet Tips for Nursing Mothers

Follow these tips:

• Add protein-rich foods like beans, fish, meat, dairy, poultry, nuts, and seeds to your diet 2 to 3 times a day.

• Consume 3 servings of vegetables, such as dark leafy greens and yellow veggies, daily.

• Eat 2 servings of any fruit each day.

• Incorporate whole grains, like whole wheat cereal, pasta, or bread, and oatmeal into your everyday diet.

• Drink a lot of water when you feel thirsty while breastfeeding.

• Do not apply dietary restrictions that are recommended during pregnancy when breastfeeding.

• If you are vegan, get supplementation of vitamins and minerals by consulting a dietitian to make sure your baby gets each nutrient. 

Final Thoughts

In the beautiful journey of motherhood, every bite you take matters—not just for you, but for your baby too. While breastfeeding, being mindful of your diet can make all the difference in your little one’s comfort and development. By simply knowing the foods to avoid while breastfeeding, you empower yourself to nourish with confidence, care, and love. Listen to your body, trust your instincts, and when in doubt, always consult your pediatrician—because a healthy mom makes a happy baby.