Breastfeeding & Smart Eating: What to Eat & Avoid

Being a mother is a hands-on job, especially when you're a new mom. You’ve got your superhero cape on, juggling all the sleepless nights and endless feeds, while trying to figure out what's best for your little one. One thing that often gets overlooked in the whirlwind of early motherhood is your own health, especially your diet! But trust us, it’s the most important. What you eat while breastfeeding can affect your baby’s tummy, sleep, and mood. So, if you're wondering what foods to avoid while breastfeeding, you're not alone. But don’t worry, it’s not about banning all your favourite foods from your plate! It’s more about making small adjustments to keep both you and your baby feeling good. 

There are certain foods that could cause discomfort or even allergies, and knowing what they are will make your life a lot easier. Read more in this article for the full list of foods to avoid while breastfeeding, and keep your feeding routine smooth and stress-free. 

The foods that affect breastfeeding

When breastfeeding, the nutrients and substances from your diet can pass into your breast milk, which means what you eat may have an effect on your baby. While your body does an excellent job of filtering and adapting to provide balanced milk, some foods can occasionally cause issues such as digestive discomfort, allergic reactions, or changes in your baby’s mood or sleep patterns. 

As every baby is different, it’s often a matter of observing and adjusting as needed. Because of this, health professionals frequently recommend monitoring the effects of certain foods while breastfeeding, particularly those known to cause sensitivities in some infants, such as dairy, caffeine, and heavily spiced dishes. While these foods don’t need to be eliminated entirely from the diet, being mindful of their potential impact can help both mother and baby feel more comfortable and supported throughout the breastfeeding journey.

Nursing? These foods need a pause

Breastfeeding may not come with a rulebook, but your menu might need a few edits. While there’s no need to go full food police, the following are the foods to avoid (or at least keep in check) while breastfeeding

• Alcohol

Alcohol is at the top of the list of foods to avoid during lactation, as it passes into your breast milk and can affect your baby’s development, sleep, and feeding patterns. 

• Fish

Fish can offer important nutrients while breastfeeding, but some types contain high levels of mercury, which may harm your baby’s developing brain and nervous system. As mercury can pass through breast milk, it’s important to be cautious with your choices. For this reason, fish high in mercury, such as mackerel and pomfret, are among the foods to avoid while breastfeeding. 

• Caffeine 

Caffeine might be your go-to for dealing with all the parenting stress, but it’s one of the foods to stay away from while breastfeeding (at least in large amounts). While a cup or two of coffee a day is usually fine, too much can sneak into your breast milk and may leave your baby feeling a bit restless or struggling to sleep. Their tiny system can’t clear caffeine like yours, so it’s best to sip wisely.

• Spicy food

Spicy foods aren’t necessarily harmful while breastfeeding, but they can sometimes cause digestive upset or nappy rash in more sensitive babies. If you notice your little one becoming unusually unsettled after a particularly spicy meal, it might be worth dialling it down. In such cases, strongly flavoured or spicy dishes may become a food to avoid during lactation, at least temporarily. 

• Sugary drinks

Sugary drinks might seem tempting for a quick refresh, but they’re best avoided during breastfeeding. Not only can they lead to energy dips for you, but they’re also full of empty calories with little nutritional value. Plus, too much sugar can impact your milk supply and leave both you and your baby on a bit of a rollercoaster. So, it’s no surprise sugary drinks land on the list of foods to avoid while breastfeeding. 

• Gassy food

When breastfeeding, some foods can make your baby feel a bit gassy or uncomfortable. These include beans, broccoli, potatoes, cabbage, and onions. They can pass through your milk and upset your baby’s tummy, leading to extra fussiness. Keeping things gentle on both your digestive system and theirs can help keep both of you happy and calm.

Mum knows best (especially now)

There’s no such thing as a perfect breastfeeding diet, and the occasional indulgence is hardly cause for alarm. That said, being clued up on the list of foods to avoid during lactation can help make things a bit more comfortable for both you and your little human. Listen to your body, observe your baby’s reactions, and don’t hesitate to reach out to a lactation consultant or your healthcare provider if you’re unsure about something in your diet.

At the end of the day, nourishing your baby begins with looking after yourself. With a pinch of mindfulness and a sprinkle of moderation, you’ll be laying the best possible foundation for your baby, while keeping your own wellbeing in top shape. 

Frequently Asked Questions

1. Should I go on a special diet while breastfeeding?

No special diet is needed unless advised by your doctor. Just aim for a balanced, varied diet rich in nutrients and fluids.

2. Are herbal teas safe while breastfeeding?

Not all herbal products are safe for breastfeeding. Always check labels and consult a healthcare professional before using them.

3. Is it safe to smoke while breastfeeding?

Smoking is strongly discouraged. It can reduce milk supply and expose your baby to harmful chemicals through breast milk and passive smoking.

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