• Nutrition

What Not to Eat While Breastfeeding: An Essential Guide

Published: May 28, 2024
Updated: August 20, 2024
4 mins

Motherhood comes with numerous challenges, and knowing which foods to avoid while breastfeeding can be one of them.

As a new mother, deciding what to eat while breastfeeding can be difficult, especially with so much advice coming from different directions. 

To help, we've created a guide on which foods to avoid during breastfeeding, including potential food intolerances to watch out for, and other dietary considerations.

How Important is a Healthy Diet While Breastfeeding?

A healthy diet is essential for breastfeeding mothers to maintain their well-being and support their baby's development. 

Nursing mothers must eat balanced meals, include a variety of vitamins in their diet, and stay hydrated. 

Breastfeeding moms should consume sufficient calories to enhance milk production. If calorie intake is too low, the body might enter survival mode, prioritizing basic functions over producing milk. 

If you're a new mother, including certain foods in your diet can help ensure your health as well as the health of your baby.

What Foods Should You Avoid When Breastfeeding?

Certain foods and drinks can impact your baby's digestive system. It's important to monitor your baby's response after breastfeeding and consider adjusting your diet if required. 

Alcohol

According to the Centers for Disease Control and Prevention (CDC), it's best to abstain from alcohol while you're breastfeeding. 

That said, consuming one alcoholic drink per day is not likely to harm a baby through breast milk. Mothers should wait at least two hours after drinking alcohol before breastfeeding. 

Drinking more than one alcoholic drink a day can cause issues like decreased milk flow and production. 

Breastfed babies under these conditions could experience irregular sleep, slowed growth, and feel unusually tired.

In addition, excessive alcohol consumption may affect the mother's judgment and impact her ability to take care of her child.

Caffeine

Caffeine is a nervous system stimulant that naturally occurs in coffee beans, tea, energy drinks, and some chocolates.

Current research suggests that moderate caffeine consumption does not significantly impact a baby through breast milk. As long as caffeine intake is kept within moderate limits, it is generally considered safe for breastfeeding mothers.

One study found that when mothers drink up to three cups of coffee a day, only about 1% of the caffeine they consume is transferred to their breast milk. This conclusion was based on tests that detected no caffeine in their babies’ urine.

That being said, breastfeeding moms consuming five or more cups of coffee daily have a higher chance of their babies accumulating caffeine in their systems and showing signs of caffeine stimulation. 

Signs and symptoms of caffeine stimulation include increased heart and breathing rate, irritability, agitation, heightened muscle tone, and even tremors.

Fish high in mercury

Oily fish like trout and salmon are rich in omega-3 fatty acids, which are crucial for brain development. 

However, some large fish and seafood may contain harmful levels of mercury, which can lead to issues with the nervous system and poor development. 

The Food and Drug Administration (FDA) and the United States Environmental Protection Agency (USEPA) advise that breastfeeding moms and young children avoid consuming fish such as king mackerel, shark, swordfish, and tilefish because of their high mercury levels.

Certain herbs or herbal supplements

According to the FDA, herbal supplements are foods, not medicines. Therefore, these products do not undergo rigorous testing and there is limited scientific evidence to support their effectiveness.

Despite this, many women use herbal supplements due to cultural traditions, societal influences, and recommendations from friends and family.

Comfrey and borage have been used in traditional medicines to stimulate lactation, but Western medicine advises against this. These herbs contain pyrrolizidine alkaloids — organic compounds that may cause liver damage or cancer — that can transfer through breast milk. 

Additionally, it is recommended to avoid using oils, body butters, creams, and ointments containing these herbs around the breasts, as a baby could ingest them during breastfeeding.

Foods high in trans fatty acids

Your diet can significantly affect your baby's nutrition through breastfeeding. Research indicates that diets high in trans fatty acids may disrupt the balance of essential fatty acids in breast milk. 

This imbalance can adversely affect an infant's normal development and growth by altering the optimal levels of essential fats needed for neurological and physical development. 

It's important that breastfeeding mothers maintain a balanced diet and be mindful of their intake of trans fats to support their baby's health and growth.

Foods that cause gas

The foods a mother consumes can affect her breastfed baby, particularly when it comes to gastrointestinal symptoms. 

Foods that cause gas or discomfort for the mother, like spicy foods or beans, can similarly affect the baby. 

Spicy foods might lead to a baby experiencing acid reflux, while beans could cause flatulence and bloating. This occurs because certain compounds from the mother's diet can pass into her breast milk and influence the baby's digestion. 

Your baby may experience discomfort if you consume foods known to cause digestive issues. 

Examples of foods you should avoid include carbonated drinks, legumes, cabbage, spicy foods, and onions.

Foods containing potential allergens

If you have an allergy, this doesn't automatically mean your baby will have the same allergy. 

However, if you have a family history of allergies, it's best to avoid known allergens to reduce the risk for the baby. 

This precautionary approach can help manage potential allergic reactions in infants who may be predisposed to certain allergies.

What Foods Cause Decreased Lactation?

There are no specific foods known to completely stop lactation. While pyridoxine (vitamin B6) is sometimes used to suppress lactation in certain situations, the level of vitamin B6 found in foods is generally not sufficient to impact breast milk production significantly.

Adjust Your Diet According to Your Baby's Intolerances

If your baby shows unusual behavior after feedings, they may be reacting to something in your breast milk. 

To identify potential triggers, eliminate suspected foods from your diet for a few days and monitor any changes. If symptoms improve, reintroduce the food to see if the reaction reoccurs. This process can help pinpoint any intolerances. 

Keeping a food diary during this time can be very helpful. To establish any patterns or specific food sensitivities, record what you eat, the days you eat it, and how your baby reacts to it.

Two of the most common intolerances that you should be mindful of when breastfeeding include:

Cow's milk protein intolerance (CMPI)

Cow's milk intolerance occurs when the body can't digest the proteins in this milk, leading to symptoms like pain, cramps, and diarrhea. These issues are resolved once the milk has passed through your baby’s digestive system.

Lactose intolerance means having difficulty digesting lactose, which is the sugar in milk. Cow's milk protein intolerance is different from lactose intolerance because it involves an immune reaction to the proteins found in cow's milk.

Soy protein intolerance

Soy protein is the second most common food allergen that affects babies, following cow's milk.

Often found in processed foods and as a plant-based alternative to meat, about 0.4% of children in the U.S. are allergic to soy, while cow's milk allergy affects 2% of children. 

Soybeans belong to the legume family, which includes other potential allergens like peanuts and lentils.

Other common food allergens in babies

• Peanuts: Found in peanut sauce and foods made in factories that process peanuts

• Sesame: Can be the visible seeds often sprinkled on buns and breads, or it may be hidden in foods containing sesame or sesame oil, so reading labels is vital

• Eggs: Used in mayonnaise, cakes, puddings, and pastries

• Shellfish: Includes crustaceans such as crabs, lobsters, shrimp, prawns, and oysters

• Nuts: Various types used in a wide range of foods

Symptoms of Food Intolerances in Babies

Common signs and symptoms of an infant's intolerance to certain foods include:

• Diarrhea, loose stools, or a change in stool frequency

• Vomiting

• Abdominal discomfort, cramps, spasms

• Flatulence and bloating

When tracking food intolerances in your baby, look for the warning signs of an extreme allergic reaction, also known as anaphylactic shock. This can be fatal and must be attended to by a doctor immediately. 

Signs indicating anaphylaxis in babies include:

• Facial swelling

• Breathing difficulties 

• Hives or rashes across the body

• Rapid heartbeat

• Wheezing or making a whistling noise when breathing

• Extreme distress that cannot be soothed

What are Some Foods Breastfeeding Mothers Should Be Consuming?

Breastfeeding mothers should focus on self-care by maintaining a balanced diet and ensuring they eat enough. 

Adequate nutrition is essential for producing nutrient-rich breast milk, benefiting both the mother and baby.

Some foods you should be consuming include:

• Fruit and vegetables: A diverse array of fruits and vegetables supplies essential vitamins and minerals. Different colors represent various nutrients.

• Complex carbohydrates: Foods like whole grains, brown rice, and sweet potatoes provide sustained energy with lower sugar content than simple carbohydrates.

• Healthy fats: Sources such as oily fish (like salmon and trout), vegetable oils (olive and avocado oil), and plant-based oils (canola and sunflower) support cognitive function.

• Proteins: Lean proteins, including skinless chicken breasts, ostrich meat, legumes, and white fish, are crucial for muscle repair and building.

Where Can I Learn More About Nutrition and Breastfeeding?

If you need postpartum support and advice on breastfeeding, LifeMD can help.

A team of healthcare professionals can provide you with the information and guidance you need — including what you should be eating and avoiding — to keep your and your baby's health on track.

Make your appointment today to take control of your health — all from the comfort of your own home.

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