Foods To Eat (And Avoid) As A Breastfeeding Mom

By Laura Curcio | December 15, 2025

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Foods That Boost Nutrition While Breastfeeding

Breastfeeding uses a lot of energy and nutrients. A balanced mix of whole foods can help your body keep up with the demands of producing milk while helping you stay focused and feel less depleted.

The best foods for lactation tend to be simple, nutrient-dense, and easy to work into your meals. You don't need anything fancy to support your supply; just real food that fuels your body and supports recovery.

Some food categories to build your plate around include:

• Whole grains like oatmeal, brown rice, and whole-wheat bread for steady energy
• Lean proteins such as foods high in protein including meat, eggs, fish, dairy, beans, nuts, and seeds. Dairy products like milk, yogurt, and cheese for calcium and B vitamins.
• Nuts, seeds and fats. Choose grass-fed dairy options, when possible, to boost DHA intake.
• Fresh fruits and vegetables for vitamin C, potassium, and antioxidants. The richer the color of produce often indicates higher levels of antioxidants present.
• Water, broths, and unsweetened herbal teas to support hydration. Bone broth can be especially helpful for intaking increased protein (bone broths often supply ~10g protein per cup) while also providing moms with extra collagen and gelatin to support postpartum healing.

Try eating every 3-4 hours to avoid energy crashes. Breastfeeding moms often need about 330-400 extra calories per day, according to the CDC, though this can vary based on BMI, activity level, and metabolic rate. "Focusing on eating nutrient dense foods 5-6 times throughout the day Is the best way to meet both calorie and nutrient needs."

What Foods Should Breastfeeding Moms Avoid?

Most foods are safe while breastfeeding. That said, some do carry risks and are worth avoiding or limiting.

Fish that are high in mercury, like king mackerel, swordfish, marlin, and orange roughy, can be harmful to your baby's developing nervous system. Stick with safer options like sardines, scallops, and other shellfish. Monterey Bay Seafood Watch can be used as a resource for best marine options.

Too much caffeine might make your baby fussy or keep them from settling. Try to keep your intake under 300 mg a day, which is about two cups of coffee.

Alcohol passes into breast milk, so you'll want to time any drinks carefully. In most cases, waiting at least 2-3 hours per drink before nursing again is recommended.

Some foods to avoid when nursing include:

• Artificial sweeteners like saccharin, which may not be safe in large amounts
• Packaged snacks or frozen meals that are high in sodium or trans fats
• Foods with long ingredient lists full of additives and dyes
• Known allergens like cow's milk, soy, or peanuts, if your baby shows a clear reaction

How Can I Tell If Food Is Affecting My Baby?

Some babies react to foods their parents eat, though it's less common than people think. If your baby seems unusually fussy or has physical symptoms after feedings, food sensitivity might be a reason to explore.

Watch for signs like:

• Skin rashes or hives
• Gas or bloating
• Diarrhea or mucus in stools
• Congestion
• Spitting up more than usual
• Trouble sleeping

Keep a food journal for a week or two to help spot patterns. Write down what you eat, how your baby acts, and any symptoms. That can make it easier to connect the dots.

If something stands out, try removing that food from your diet for two weeks. If symptoms improve, wait another week and slowly add the food back in.

This kind of elimination test works best when done one food at a time. For more serious concerns, working with a professional can be a smart step. At 1 Natural Way, moms can access virtual consults with lactation and nutrition experts who offer support in real time.

Special Considerations & Moderation Tips

Certain foods might cause reactions in some babies but not others. You don't need to avoid these foods across the board unless your baby has symptoms.

Spicy meals, garlic, onions, or gas-producing foods like cabbage or beans usually don't affect milk or cause problems. That said, you can scale back if you think one of them is bothering your baby.

A few herbs, like peppermint, sage, or parsley, can slightly reduce milk supply in larger amounts. These are usually fine in small doses like tea or seasoning, though it's smart to be aware.

Learn More About Foods To Eat (And Avoid) As A Breastfeeding Mom

Knowing the right foods to eat (and avoid) as a breastfeeding mom helps you stay energized, reduce fussiness in your baby, and protect your milk supply. Smart, simple nutrition really does make a difference.

At 1 Natural Way, we're here to help with more than just advice. We offer fast, reliable access to insurance-covered breast pumps, expert lactation support, and ongoing maternal care through our in-house telehealth team. We also provide clear pricing, HIPAA-compliant data privacy, and a stress-free moms first program for those without coverage.

Start the qualification process now to see if you're eligible for a breast pump at no cost to you.

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