Breastfeeding is an incredible bonding experience, but it’s also a time when you need to be mindful of what’s going into your body. After all, whatever you eat and drink can be passed on to your baby through breast milk. Some foods are harmless, but others could cause discomfort or even allergies in your little one. So, which foods should you steer clear of while breastfeeding? Let’s take a look at some of the usual suspects.
Why Do Certain Foods Affect Breastfeeding?
The food you eat isn’t just for you — it’s fuel for your baby, too. When you eat, your body breaks down the nutrients, and some of those nutrients make their way into your breast milk. In some cases, these substances — like caffeine, alcohol, or certain spices — can irritate your baby’s sensitive digestive system or cause them to be fussy. Some foods may even interfere with milk production. So, while you don’t need to become a food saint, it’s good to be aware of what’s on your plate.
How Food Transfers to Breast Milk
When you eat, your body digests food, and those nutrients (and sometimes unwanted substances) end up in your bloodstream. Your milk is essentially an extension of your blood, so whatever’s circulating in your body can show up in your breast milk. Some things, like vitamins and minerals, are great. But others, such as caffeine or alcohol, can affect your baby, sometimes hours after you consume them. It’s all about moderation — and observing how your baby reacts to what’s on your menu.
Foods to Limit or Avoid While Breastfeeding
There’s no need to cut out everything you love, but there are a few things that are best enjoyed in moderation — or not at all — when you’re breastfeeding.
Caffeinated Beverages
Coffee, tea, chocolate, and sodas — we all love our caffeine, but your baby? Not so much. Caffeine can pass into your breast milk within about 1-2 hours after consumption, and babies (especially newborns) metabolise it much slower than adults. This can lead to a cranky, sleepless baby who might struggle to nap or stay calm.
Don’t panic — you don’t need to cut out caffeine completely. The general recommendation is to limit your intake to 300 milligrams a day (about two cups of coffee). If your little one seems overly wired or irritable, it might be worth switching to decaf or cutting back for a while.
Alcohol
Ah, a glass of wine after a long day — we get it. But alcohol and breastfeeding don’t always mix well. When you drink, alcohol enters your bloodstream, and from there, it can transfer into your milk. This can impair your baby’s coordination, affect their ability to latch and make them a bit more sleepy than usual.
Alcohol also reduces milk production, which isn’t ideal if you're trying to keep your supply up. If you’re planning to indulge, try to wait at least 2-3 hours before breastfeeding. And if you’re really keen on a glass of wine, you might want to pump and store milk ahead of time, just to be safe.
High-Mercury Fish
Fish is a great source of protein and omega-3 fatty acids, but some fish are packed with mercury, which can be harmful to your baby’s developing nervous system. Fish like swordfish, shark, and king mackerel should be avoided.
Instead, go for lower-mercury options like salmon, sardines, or trout. Not only will these fish provide the nutrients you need, but they’re much safer for your baby, too. Remember, moderation is key — limit fish to 2-3 servings per week.
Spicy and Strongly Flavoured Foods
Love a bit of spice in your life? So do we. But some babies aren’t quite as enthusiastic about chilli or garlic as you are. Spicy or strongly flavoured foods can sometimes upset your baby’s tummy, leading to gassiness or even colic. If your baby seems unusually fussy after you’ve eaten something with a bit of kick, it might be worth cutting back on the spice.
But if your baby isn’t bothered by it, go ahead and enjoy your favourite dishes. It’s all about observing what works for both you and your little one.
Foods That Cause Gas in Babies
Some foods are known to cause gas — and not just for you! Beans, broccoli, cabbage, onions, and cauliflower are notorious for creating digestive trouble. While most babies won’t be affected, some might experience gassiness or discomfort after you eat these foods. If your baby seems particularly gassy or fussy, consider cutting back on these foods for a while.
Also, if you’re eating dairy and suspect your baby might have a sensitivity to it (signs include excessive crying or tummy trouble), you might want to try eliminating dairy from your diet temporarily.
Common Allergens
If your baby has a sensitivity to certain foods, you might need to make some dietary adjustments. Common allergens — such as nuts, eggs, soy, wheat, and dairy — can be passed through breast milk, potentially causing reactions like rashes, digestive issues, or breathing difficulties. If you suspect your baby has an allergy, it’s always best to consult with your healthcare provider.
Safe Food and Drink Alternatives
Luckily, there are plenty of delicious and safe alternatives to enjoy while breastfeeding. Here are some healthier swaps:
Decaffeinated Beverages
If you’re a coffee or tea lover but want to cut back on caffeine, try switching to decaf. Many decaffeinated coffees and teas taste just as good as the real thing, without the jittery side effects. Plus, there are some lovely herbal teas out there that are safe during breastfeeding — just be sure to check with your doctor about which ones are best for you.
Nutrient-Rich Snacks
Being a breastfeeding mum is hard work, and you need to keep your energy up. Choose nutrient-dense snacks like nuts, seeds, fresh fruit, whole-grain crackers, and yoghurt. These foods provide the vitamins and minerals that help support both you and your baby’s health. They’re also great for staving off the “snack attack” between meals.
Dairy-Free and Allergen-Free Alternatives
If dairy seems to be causing problems for your baby (or you’ve been advised to avoid it), there are plenty of dairy-free alternatives. Oat milk, almond milk, and coconut milk are all great options, and you can find dairy-free versions of cheese, yoghurt, and butter, too. Likewise, if your baby has a sensitivity to other common allergens like soy or nuts, there are plenty of allergen-free products available to suit your needs.
With a little mindfulness, you can navigate your breastfeeding diet without too much stress. It’s all about balance, moderation, and keeping an eye on how your little one responds to your food choices. After all, you’re what you eat — and so is your baby!
