You thought you were done watching what you ate after pregnancy and BOOM, here comes the internet telling you all the 17 foods to avoid while breastfeeding. As a Dietitian specializing in Breastfeeding Nutrition, I've heard about all the foods to (supposedly) avoid while breastfeeding to prevent reflux, rashes, eczema, gassiness in baby and so on which usually include beans, citrus fruits, spicy foods, dairy, coffee, alcohol, cold foods, cruciferous vegetables, fish... and the list goes on.
If you add it all up, it makes for a pretty limited diet plan! Since feeding yourself postpartum is hard enough, let's look into which foods you should really avoid while breastfeeding, and which foods you can keep on the menu.
Can I Eat Spicy Foods While Breastfeeding?
Answer: Yes, but monitor your baby’s reaction.
Explanation: Spicy foods aren’t necessarily harmful, but they can cause some babies to become fussy or irritable. Research has shown, the active substances that give some foods their 'spice', such as capsaicin in chili peppers or sulfides in garlic do transfer into breast milk. And that's a good thing because these substances have great health benefits! They have shown to be anti-inflammatory, antimicrobial, anti-cancerous, improve digestion and more. If you notice that your baby is unusually gassy or irritable after you eat spicy foods, it can mean their system isn't quite adjusted to it yet and you may want to go easy for now.
Recommendation:Â If your baby shows signs of discomfort after you eat spicy food, try eliminating it temporarily to see if it makes a difference. As your baby gets older, they will most likely start to tolerate more spice in your diet.
Can I Drink Coffee While Breastfeeding?
Answer: Yes, in moderation.
Explanation: Coffee, along with black tea, green tea, chocolate and some sodas and energy drinks, contains caffeine, the substance that stimulates the central nervous system and increases alertness. Caffeine does transfer into breast milk in small amounts. Newborns are most sensitive to mom's coffee consumption because their system metabolizes caffeine more slowly than adults. Moderate coffee consumption (about 1 to 2 small cups of coffee per day) is generally safe. However, if you are breastfeeding a newborn, or if you drink several cups of caffeinated drinks per day, you may find that your baby gets fussy, irritable and doesn't sleep well.
Recommendation: Stick to no more than 200 to 300 mg of caffeine per day (about 1 to 2 small cups of coffee per day) and monitor your baby for any signs of sensitivity. Remember to include other sources of caffeine in your daily limit as well (see table below).
Can I Drink Alcohol While Breastfeeding?
Answer:Â Occasionally, with precautions.
Explanation: Alcohol passes into breast milk and since baby's livers aren't fully developed, they process and eliminate alcohol more slowly than adults. Consuming alcohol in large amounts can impact your baby's sleep, feeding pattern and development. Alcohol also temporarily inhibits the release of oxytocin, the hormone responsible for milk ejection and can therefore lead to breastfeeding problems and low milk supply. All in all, try to avoid alcohol while breastfeeding as much as possible.
Recommendation: If you choose to drink, wait at least 2 hours per drink before nursing, or consider pumping beforehand and give your baby pumped milk after you drink. Occasional moderate consumption such as a glass of wine once in a while is unlikely to harm your baby, but frequent or heavy drinking is best to be avoided.
For more on the safety of alcohol while breastfeeding, read my blog post here.
Can I Eat Dairy While Breastfeeding?
Answer:Â Yes, unless your baby has a sensitivity
Explanation: Some breastfed babies may be sensitive to cow's milk protein. Symptoms of a dairy sensitivity include gas, bloating, colic, diarrhea, blood in the stool and skin rashes. Dairy sensitivities are more common in babies with a family history of dairy allergies and an imbalanced gut flora. However, not all babies who are gassy and colicy have a dairy sensitivity - there could be other reasons such as a breast milk oversupply, so don't elminate dairy unnecessarily.
Recommendation: If you suspect dairy is an issue, consult your pediatrician for guidance. They may advise you to try eliminating dairy for a couple of weeks and monitor any changes in your baby's symptoms. Eliminating dairy as a precaution without suspected dairy sensitivity is generally not recommended.
Can I Drink Diet Soda While Breastfeeding?
Answer: I wouldn't.
Explanation: This is a hot topic of discussion right now. Some argue that scientific evidence is lacking for any negative effect that 'diet' products or products with artificial sweeteners have. But a lack of evidence doesn't mean we won't discover any in the future. Consider that a developing baby's system is likely much more sensitive to even the smallest amounts of these chemicals. Additionally, some artificial sweeteners such as Saccharin and Sucralose have already shown to negatively alter the gut microbiome, which can have all kinds of negative effects on metabolism and overall health. Aspartame, the artificial sweetener in diet coke, has shown in rodent studies to increase the risk for certain cancers and may have negative effects on brain development (see here).
Recommendation: I recommend to stay away from artificial sweeteners while pregnant and breastfeeding. Check the label for the presence of artificial sweeteners on anything that says "diet", "low sugar", "lite", "light", "sugar free", "reduced sugar", "zero sugar" and anything else that tastes suspiciously sweet while low in sugar.
Can I Eat Fish While Breastfeeding?
Answer:Â Yes, but choose wisely.
Explanation: Fish is a great source of high quality protein and omega-3 fatty acids, which are beneficial for your baby's brain development. However, some types of fish contain high levels of mercury, which can accumulate in breast milk and affect your baby's nervous system.
Recommendation: Avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish. Low mercury fish such as salmon, sardines, and cod are better options. Limit fish intake to no more than 2 to 3 servings per week.
Can I Eat Citrus Fruits While Breastfeeding?
Answer:Â Yes
Explanation: Citrus fruits like oranges, lemons, and grapefruits are packed with Vitamin C and antioxidants, which can be beneficial for both mom and baby. There is no known mechanism through which the acidity of citrus fruits would alter the pH or acidity of breast milk, so there is no known way through which citrus fruits consumed by mom would cause a breastfed baby to develop a rash.
Recommendation: Unless you or your baby have a known allergy to citrus fruits, there is no reason to avoid citrus fruits while breastfeeding.
Can I Eat Peanuts While Breastfeeding?
Answer:Â Yes, unless you or your baby have an allergy.
Explanation: Current research suggests that eating peanuts while pregnant and breastfeeding is generally safe and may even help reduce baby's risk of developing allergies. This may be because baby is exposed to small amounts of the allergen in the womb and through breast milk and their immune system can get used to it before they are exposed to it through food. However, if you have a family history of food allergies or your baby has a known food allergy, it's best to consult your pediatrician to get guidance on your particular situation.
Recommendation: If there are no known or suspected food allergies, you can eat peanuts while breastfeeding. However, if your baby shows signs of an allergic reaction (such as hives, vomiting, or difficulty breathing), call your country's emergy hotline to get immediate medical care. Stop consuming the suspected food and contact your medical provider for guidance on how and when to introduce peanuts.
For more detailed guidance on how to introduce peanuts to babies, read my blog post here.
Can I Eat Beans and Cruciferous Vegetables While Breastfeeding?
Answer:Â Yes
Explanation: Beans and other gassy foods such as broccoli and brussels sprouts are a great source of protein, fiber, and essential nutrients, which can benefit you and your baby. While those foods can produce 'gasses' in mom's digestive tract, there is no known mechanism through which this 'gas' transfers into breast milk and to the baby. The fibers which produce those gasses stay in mom's digestive tract. Infant 'gassiness' is usually due to their immature and developing digestive system rather than mom's diet.
Recommendation: Unless you or your baby have a known sensitivity to beans and gassy foods (which is very rare), there is no need to avoid those foods. If you have thyroid problems, you may want to avoid cruciferous vegetables in large amounts. For more information on this topic, read my blog post on Cruciferous Vegetables here!
Can I Eat Gluten While Breastfeeding?
Answer:Â Yes, unless you or your baby has a sensitivity.
Explanation: Gluten, a protein found in wheat, barley, and rye, is generally safe for breastfeeding moms. However, some babies with a genetic predisposition to gluten intolerance or celiac disease may react to gluten proteins that pass through breast milk.
Recommendation: If your baby shows symptoms such as diarrhea, bloating, skin rashes, or irritability after you consume gluten, consider discussing potential gluten sensitivity with a pediatrician.
Can I Eat Cold Foods While Breastfeeding?
Answer:Â Yes.
Explanation: There is a common myth that eating cold foods or drinking cold beverages can cause colds in babies or affect milk quality. However, there is no scientific evidence to support this. Breast milk is produced at body temperature, regardless of the mother's diet.
Recommendation: While I do recommend warm soups and stews for recovery in the postpartum period, feel free to also enjoy cold foods and drinks while breastfeeding.
So, What Can't I Eat While Breastfeeding?
Most foods are actually safe to eat while breastfeeding. The few I recommend to avoid or limit due to potential risks and negative side effects are:
AVOID High Mercury Fish: Certain fish, such as shark, swordfish, kick mackerel and tilefish, contain high levels of mercury, which can accumulate in breast milk and affect baby's nervous system.
AVOID Artificial Sweeteners: Some artificial sweeteners have unknown effects on babies, others have known negative effects on the gut microbiota, increase cancer risk, may cause neurological damage and more. While research is still limited, it's best to avoid artificial sweeteners while pregnant and breastfeeding.
AVOID Any Food Your Baby is Sensitive to: If your baby shows signs of a sensitivity or allergy to any food in your diet, consider eliminating it and monitor symptoms. You may be able to reintroduce those foods later, as baby's gut and immune system matures.
AVOID Peppermint, Parsley, and Sage in Large Amounts: These herbs may reduce milk supply, but usually only if consumed in excessive quantities (such as oils or extracts).
AVOID Drinking Water Contaminated with Heavy Metals: Ensure your drinking water is clean and free from contaminants such as lead and arsenic. Your city may offer free water analysis kits.
AVOID: Fenugreek: While commonly used to boost milk supply, fenugrek may cause digestive discomfort and low blood sugars in some babies. For more information, read my evidence-based blog post on fenugreek here.
Final Thoughts
Every baby reacts differently to certain foods, so what works for one mom may not work for another. The best approach is to eat a varied and balanced diet while paying attention to any patterns of fussiness, gas, or discomfort in your baby after feeding. If you suspect a certain food is causing issues, try eliminating it for a short period to see if symptoms improve. And as always, consult with your pediatrician or lactation consultant if you have concerns.
What foods have you found to affect your baby while breastfeeding? Share your experiences in the comments!