Breastfeeding mothers don’t need to follow a strict diet, but some foods and drinks can affect their baby’s digestion, sleep, or overall well-being. While every baby reacts differently, here are some foods that are best limited or avoided while nursing.

Caffeine

Too much caffeine from coffee, tea, soda, or energy drinks can pass into breast milk and make babies fussy or disrupt their sleep. It’s best to keep caffeine intake moderate (about 200-300 mg per day, or 1-2 cups of coffee).

Alcohol

Alcohol can enter breast milk and affect a baby’s development. If you choose to drink, waiting at least two hours per drink before breastfeeding can help reduce exposure. Pumping and dumping milk doesn’t speed up alcohol metabolism but may help with comfort.

High-Mercury Fish

Fish like swordfish, king mackerel, and shark have high mercury levels, which can affect a baby’s nervous system. Instead, choose low-mercury fish like salmon, tilapia, or sardines, which also provide beneficial omega-3s.

Spicy and Gas-Inducing Foods

Some babies are sensitive to spicy foods, onions, garlic, cabbage, or beans, which can cause gassiness or fussiness. If you notice discomfort in your baby after eating certain foods, try eliminating them to see if symptoms improve.

Dairy Products

Some babies are sensitive to dairy in their mother’s diet, leading to colic, fussiness, or skin reactions. If your baby shows signs of discomfort after breastfeeding, consider reducing dairy to see if symptoms improve.

Highly Processed and Sugary Foods

Eating too many processed foods with artificial additives and high sugar can impact overall nutrition and energy levels. Opt for whole, nutrient-dense foods to support both you and your baby.

Allergenic Foods (If Needed)

Most mothers don’t need to avoid common allergens like nuts, eggs, or soy unless their baby has a suspected allergy. If you notice rashes, digestive issues, or excessive fussiness, talk to a pediatrician about potential food sensitivities.

Every baby is different, so the key is to watch for any reactions and adjust your diet accordingly. Eating a well-balanced, nutritious diet will help support both you and your baby during the breastfeeding journey.