10 Foods to Avoid While Breastfeeding (& What to Eat Instead)

Foods to avoid while breastfeeding include alcohol, excess caffeine, certain herbal products, raw or unpasteurized foods, and other substances that may pass into breast milk. Some foods can also temporarily change the taste or smell of breast milk or affect sensitive babies.

While most foods are safe to eat during breastfeeding, some babies may react to proteins from common allergens such as milk, eggs, soy, or peanuts that pass into breast milk. Caffeine, chocolate, and alcohol should also be consumed in moderation or avoided because they may affect some breastfed babies.

Knowing the foods to avoid while breastfeeding can help support both maternal health and healthy milk production while reducing unnecessary dietary restrictions. A balanced breastfeeding diet includes a variety of nutritious foods while limiting foods and drinks that may pose risks during breastfeeding.

What to avoid

Foods and drinks that should be avoided or limited while breastfeeding include:

1. Alcohol

Alcohol passes into breast milk, and the amount in breast milk is generally similar to the amount in the mother’s bloodstream. Alcohol levels are usually highest about 30 to 60 minutes after drinking, although this may take longer when alcohol is consumed with food.

According to the Centers for Disease Control and Prevention (CDC), drinking more than moderate amounts of alcohol while breastfeeding may affect the baby’s sleep patterns, growth, and development. Alcohol can also interfere with the milk ejection reflex, and excessive drinking over time may reduce milk production.

A baby’s body processes alcohol more slowly than an adult’s body. As a result, alcohol may remain in the baby’s system longer, particularly in newborns and young infants.

Not drinking alcohol is the safest option while breastfeeding. When a woman plans to drink, she can pump and store breast milk beforehand to feed the baby while she waits.

After one standard drink, it is recommended to wait at least 2 hours before breastfeeding. More time is needed after consuming more than one drink.

2. Caffeine

Foods and drinks that contain caffeine can generally be consumed in moderation while breastfeeding. Common sources include:

• Coffee

• Cola

• Energy drinks

• Green tea

• Yerba mate

• Black tea

Small amounts of caffeine pass into breast milk. Babies process caffeine more slowly than adults, especially newborns and premature babies.

High caffeine intake may cause irritability, fussiness, jitteriness, or difficulty sleeping in some babies. If these symptoms occur, reducing caffeine intake may help.

Some limited evidence suggests that drinking more than approximately 15 ounces (450 mL) of coffee per day may reduce the iron concentration in breast milk and contribute to mild iron deficiency in some breastfed babies. More research is needed to confirm this association.

The CDC considers up to 300 mg of caffeine per day to be a low-to-moderate amount during breastfeeding. However, limiting intake to approximately 200 mg per day may be preferable for mothers of newborns or premature babies or when the baby appears sensitive to caffeine.

3. Chocolate

Chocolate contains theobromine, a compound related to caffeine. Both theobromine and caffeine can pass into breast milk in small amounts.

In one small study, breastfeeding women ate 4 ounces (113 g) of milk chocolate containing 240 mg of theobromine. Theobromine levels in breast milk were highest about 2.7 hours after the chocolate was eaten.

Eating small or moderate amounts of chocolate is not generally considered a problem while breastfeeding. However, very large amounts may contribute to irritability, jitteriness, or difficulty sleeping in some babies, particularly newborns and premature infants.

The amount of theobromine varies depending on the type of chocolate, with dark chocolate generally containing more than milk chocolate. If the baby becomes unusually fussy or has trouble sleeping, reducing chocolate and other sources of caffeine may help.

4. Strong-flavored foods

Strong-flavored foods, such as garlic, asparagus, onions, and heavily seasoned foods, may temporarily change the taste or smell of breast milk.

These changes are generally harmless, and breastfeeding women usually do not need to avoid strong-flavored foods unless they notice that their baby consistently reacts poorly after a particular food.

5. Foods high in sugar

Highly processed foods that contain large amounts of added sugar generally provide little fiber, vitamins, or minerals. Eating too many of these foods may affect breast milk production and quality, so they should be limited as much as possible.

Fresh, minimally processed foods are better options because they provide nutrients that support the mother’s health and help maintain nutritious breast milk.

Examples of foods high in added sugar include candy, cookies, and soda.

6. Foods high in unhealthy fats

Processed foods that contain trans fat may affect the fatty acid composition of breast milk. Some research suggests that higher levels of trans fat in breast milk may interfere with fatty acids involved in infant growth and development, although more studies are needed.

According to the US Food and Drug Administration (FDA), artificial trans fats are now uncommon in foods sold in the United States because partially hydrogenated oils, once the main source of artificial trans fat, are no longer considered generally recognized as safe.

However, small amounts of trans fat still occur naturally in certain meat and dairy products and may also be present at very low levels in some edible oils. Check the Nutrition Facts label and ingredient list for partially hydrogenated oils.

7. Raw foods

Raw or unpasteurized foods may contain germs that cause foodborne illness. Examples include raw oysters, unpasteurized milk, and raw or undercooked seafood.

Foodborne illness may cause symptoms such as diarrhea, vomiting, stomach pain, and fever. A breastfeeding mother can usually continue breastfeeding, as the organisms that cause most foodborne illnesses do not pass through breast milk. However, she should drink plenty of fluids because dehydration may affect milk production.

To reduce the risk of foodborne illness, avoid unpasteurized milk and raw oysters, and choose seafood that has been handled and prepared safely. When eating fish while breastfeeding, also follow FDA and EPA guidance on choosing options that are lower in mercury.

8. Certain herbal teas and supplements

Safety information for many herbal teas and supplements is limited during breastfeeding. Products containing concentrated amounts of oregano, ginseng, or star anise should be used only under the guidance of a healthcare professional, while kava should be avoided.

Herbs such as lemon balm, parsley, peppermint, and oregano are generally not a concern when used in normal amounts in food. However, breastfeeding women should speak with a healthcare professional before using concentrated herbal teas, extracts, or supplements, as these products may contain higher doses and can vary in strength and purity.

9. Foods that may trigger allergies

Some babies may react to proteins from certain foods that pass into breast milk. The most common food allergens include:

• Milk and dairy products
• Soy
• Eggs
• Wheat
• Peanuts
• Tree nuts

Most breastfed babies tolerate these foods without any problems. However, if your baby develops symptoms such as eczema, hives, vomiting, diarrhea, or blood in the stool after breastfeeding, keep track of your diet and your baby's symptoms.

If you suspect your baby has a food allergy, talk with your baby's pediatrician before eliminating foods from your diet. Your healthcare provider can determine whether an elimination diet or additional testing is needed.

10. Aspartame

Aspartame is an artificial sweetener that is quickly broken down in the body into substances that include phenylalanine, a type of amino acid. Aspartame itself is not detected in breast milk, although extremely large amounts may slightly increase phenylalanine levels in breast milk.

According to the US Food and Drug Administration (FDA), people with phenylketonuria, or PKU, should avoid or restrict aspartame because their bodies cannot properly process phenylalanine. PKU is usually detected shortly after birth through routine newborn screening.

A possible sugar substitute is a sweetener made with highly purified steviol glycosides derived from the stevia plant.

What to eat

To meet your nutritional needs while breastfeeding, eat a varied, balanced diet that includes:

• Lean proteins, such as skinless chicken and fish
• Fruits and vegetables
• Nuts and seeds
• Legumes, such as beans, peas, and lentils
• Whole grains and starchy foods, such as whole-grain bread, rice, and potatoes
• Healthy fats, such as extra-virgin olive oil

Eating a balanced, nutrient-rich diet while breastfeeding helps support your health, energy levels, and milk production while your breast milk provides the nutrients your baby needs for healthy growth and development.

Also recommended: Breastfeeding Diet: Food to Eat & Avoid (w/ Meal Plan) tuasaude.com/en/breastfeeding-diet