Breastfeeding Diet: What are the Best Foods to Eat When Breastfeeding?

Navigating your breastfeeding diet can feel overwhelming when you’re already adjusting to life with a newborn. Your body needs proper nutrition and eating healthy to produce quality milk while supporting your own recovery and energy levels. A well-balanced breastfeeding diet includes nutrient-dense foods that benefit both you and your baby. Understanding what to eat while breastfeeding helps ensure you’re getting essential vitamins, minerals, and calories needed for milk production. The right breastfeeding foods can boost your energy, support milk supply, and provide optimal nutrition for your growing baby.

Breast Milk Basics

Well-known health organizations like the World Health Organization (WHO) and the American Academy of Pediatrics (AAP) stress the importance of breastfeeding infants for approximately the first six months and encourage continued breastfeeding for at least the first year of life.

The benefits of breastfeeding cannot be overstated, with many pieces of research proving how helpful it is for the optimal mental and physical growth of newborns.

Your breast milk contains everything, apart from vitamin D, essential for your baby’s development during the first six months.

Breast milk is 87% water, 7% carbohydrates, 3.8% fat, and 1% protein, and provides 65–75 calories per 100 milliliters portion.

The most fascinating part of breast milk is that its calorie content and composition change throughout each feeding and the entire lactation period to meet your baby’s needs.

At the start of a feeding, breast milk is more watery, helping to quench your baby’s thirst. But as the feeding progresses, the milk (hindmilk) becomes thicker, higher in fat, and more nutritious.

Breastfeeding Challenges

It’s important to acknowledge that not every woman is able to breastfeed. Various factors, including medical conditions, low milk supply, or personal choice, may influence a mother’s ability to breastfeed.

If you are unable to breastfeed, remember that formula feeding can also provide the necessary nutrients your baby needs. The most important thing is that your baby is fed, healthy, and thriving, regardless of the feeding method you choose.

Why Nutrition Matters During Breastfeeding

Breast milk is uniquely designed to provide everything your baby needs, consisting of 87% water, 7% carbohydrate, 3.8% fat, and 1% protein. Unlike formula, breast milk’s composition changes during each feeding and throughout your lactation period to meet your baby’s evolving needs. The milk at the beginning of a feeding (foremilk) is more watery and quenches your baby’s thirst, while the milk that comes later (hindmilk) is thicker, higher in fat, and more nutritious – containing up to 3 times more fat and 7-11 more calories per ounce.

Your diet directly influences certain nutrient levels in your breast milk, though your body prioritizes maintaining consistent milk quality even when your nutrition isn’t perfect. By eating a varied, nutrient-rich diet, you ensure both optimal breast milk composition and your own postpartum health and energy levels.

Calorie Needs While Breastfeeding

Just like eating more when you’re pregnant, breastfeeding requires extra energy to produce nutritious milk for your baby. Understanding your caloric needs helps maintain your health while supporting optimal milk production.

Understanding Increased Energy Requirements

Your body needs approximately 500-600 additional calories daily while breastfeeding. This increased energy requirement supports milk production, which demands both calories and specific nutrients. Rather than focusing on counting calories, aim to consume nutrient-dense foods that provide quality nutrition for both you and your baby.

Good choices for these extra calories include a slice of whole-grain bread with natural peanut butter, a medium banana or apple with a handful of nuts, Greek yogurt with berries, or a small smoothie with protein. These options provide sustained energy rather than empty calories from processed foods.

Balancing Nutrition and Weight Loss

Many mothers want to lose pregnancy weight while breastfeeding. A gradual approach works best – losing about 1-1.5 pounds per week is considered safe and shouldn’t affect your milk supply. Severe caloric restriction can decrease milk production and leave you feeling exhausted.

Listen to your body’s hunger cues rather than following a strict diet. Breastfeeding naturally burns calories, so focus on nutritious foods and adequate hydration while allowing your body time to recover from pregnancy and birth.

Essential Nutrients for Breastfeeding Mothers

Different nutrients play specific roles in breast milk production and your postpartum recovery. Nutrients are categorized by how they transfer to breast milk, with some directly affecting milk composition and others drawn from your body’s stores.

Group 1 Nutrients: Direct Impact on Breast Milk

Group 1 nutrients directly influence your breast milk’s composition—if your intake is low, levels in your milk will be lower. These critical nutrients include:

• B vitamins: Especially B1 (thiamine), B2 (riboflavin), B6, and B12, which support your baby’s brain development and energy metabolism. Find these in meat, eggs, fish, nuts, beans, and fortified cereals.
• Choline: Essential for brain development and found in eggs, liver, fish, and peanuts.
• Vitamin A: Crucial for vision, immune function, and cell growth. Sources include sweet potatoes, carrots, dark leafy greens, and egg yolks.
• Vitamin D: Important for bone development and immune function. Sources include sunlight exposure, fortified foods, and fatty fish.
• Selenium and Iodine: Essential minerals for thyroid function and antioxidant protection, found in Brazil nuts, seafood, iodized salt, and seaweed.

Group 2 Nutrients: From Maternal Stores

Group 2 nutrients maintain consistent levels in breast milk regardless of your intake. If your diet lacks these nutrients, your body draws from its own stores to maintain milk quality – potentially depleting your reserves:

• Folate: Critical for cell division and preventing anemia, found in leafy greens, beans, avocados, and fortified grains.
• Calcium: Essential for bone health for both you and your baby. Sources include dairy products, fortified plant milks, leafy greens, and canned fish with bones.
• Iron: Necessary for energy and preventing anemia. Found in red meat, spinach, beans, peanut butter, and fortified cereals. Including leafy green vegetables in your diet is particularly important as they are rich in essential nutrients like iron.
• Zinc and Copper: Support immune function and growth. Sources include oysters, meat, beans, nuts, and whole grains.

Ensuring adequate intake of these nutrients protects your body’s reserves while supporting your baby’s growth and development.

Best Foods to Eat While Breastfeeding

Focusing on nutrient-dense whole foods ensures both you and your baby get optimal nutrition. These recommendations cover the major food groups that support milk production and your postpartum recovery.

Protein and Healthy Fats

Lean proteins are essential for tissue repair and milk production. Aim for 2-3 servings daily from sources like:

• Lean meats (chicken, turkey, lean beef)
• Fish (salmon, trout, sardines) rich in DHA omega-3 fatty acids
• Eggs, which provide complete protein and choline
• Legumes (beans, lentils, chickpeas) for plant-based protein and iron. For those following a vegan diet, it is crucial to choose nutrient-rich foods like lentils and fortified cereals to meet dietary needs, and consider B-12 supplementation due to its scarcity in plant-based diets.
• Dairy products, which offer protein and calcium

Healthy fats support brain development and fat-soluble vitamin absorption:

• Avocados provide monounsaturated fats and fiber
• Nuts and seeds (walnuts, almonds, chia seeds, flaxseeds) offer omega-3 fatty acids
• Olive oil and coconut oil for cooking
• Full-fat yogurt, which contains beneficial probiotics along with fat and protein

These foods keep you satisfied longer and provide essential fatty acids that transfer to your breast milk, supporting your baby’s brain development.

Fruits, Vegetables, and Whole Grains

Colorful fruits and vegetables provide vitamins, minerals, and antioxidants:

• Dark leafy greens (spinach, kale, collards) rich in folate, calcium, and iron
• Orange and yellow produce (sweet potatoes, carrots, bell peppers) high in vitamin A
• Berries packed with antioxidants and vitamin C
• Cruciferous vegetables (broccoli, cabbage, cauliflower) for fiber and nutrients

Whole grains and complex carbohydrates provide sustained energy:

• Oats, which may support milk production
• Brown rice, quinoa, and barley for B vitamins and fiber
• Whole grain breads and pastas
• Starchy vegetables like sweet potatoes and butternut squash

Aim for 3 servings of vegetables, 2 servings of fruit, and several servings of whole grains daily to provide energy, fight inflammation, and support digestive health.

Hydration Needs During Breastfeeding

Staying well-hydrated is crucial while breastfeeding, as breast milk is approximately 87% water. Most mothers notice increased thirst during nursing sessions – this is your body’s natural way of ensuring adequate fluid intake. Rather than forcing yourself to drink a specific amount, let thirst be your guide.

A good hydration strategy is to drink a glass of water each time you breastfeed. You’ll know you’re well-hydrated when your urine is pale yellow rather than dark or strong-smelling. While water is best, other beverages like milk, herbal teas, and diluted fruit juices can contribute to your fluid intake.

Contrary to common belief, drinking extra water beyond thirst won’t increase milk supply. Your body efficiently regulates milk production based on your baby’s demand rather than your fluid intake. However, dehydration can affect your energy levels and overall wellbeing, so responding to thirst signals remains important.

What Foods Should You Avoid When Breastfeeding?

While considering the best foods to eat when breastfeeding, it’s equally important to be mindful of certain foods and drinks that require caution to ensure your baby’s safety and health. Here are some key items to be mindful of:

Alcohol

No level of alcohol in breast milk is considered safe for a baby. If you choose to drink, avoid breastfeeding until the alcohol has completely cleared from your breast milk.

This typically takes about two to three hours for 12 ounces (355 milliliters) of 5% beer, 5 ounces (148 milliliters) of 11% wine, or 1.5 ounces (44 milliliters) of 40% liquor, depending on your body weight. Before drinking alcohol, consider pumping milk to feed your baby later.

Caffeine

Caffeine can also be a concern while breastfeeding. Even though there is no such restriction,  it’s best to avoid drinking more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day.

Excessive caffeine in your breast milk might agitate your baby or interfere with their sleep. Be mindful of your caffeine intake as it comes in coffee, tea, chocolate, and medications.

Fish

Seafood is an excellent source of protein and omega-3 fatty acids, which are beneficial for both you and your baby.

However, most seafood contains mercury or other contaminants. Exposure to excessive amounts of mercury in breast milk can pose a risk to a baby’s developing nervous system. To limit your baby’s exposure, avoid seafood that’s high in mercury, including swordfish, king mackerel, and tilefish.

Soft Drinks

Be cautious with sugary drinks including soft drinks and juices. Consuming too much sugar can lead to weight gain and hinder your efforts to lose pregnancy weight.

While you can still have small amounts of these beverages, it’s best to prioritize healthier options like water, herbal teas, or infused water with fruits. Staying hydrated is crucial not only for your overall health but also for maintaining an adequate milk supply while breastfeeding.

Remember, moderation is key, and choosing nutrient-dense drinks over sugary ones can support your postpartum recovery and help you reach your wellness goals more effectively.

Special Diets While Breastfeeding

Following a special diet while breastfeeding requires extra attention to ensure you meet all nutritional requirements. Whether you’re vegetarian, vegan, or eliminating foods due to allergies, careful planning helps maintain milk quality while supporting your health.

Vegetarian and Vegan Considerations

Plant-based diets can be completely compatible with breastfeeding but require thoughtful planning to avoid nutrient gaps. Focus on these key nutrients in vegan diets:

Protein: Combine legumes, grains, nuts, and seeds to get complete proteins. Include soy products, lentils, chickpeas, quinoa, and nut butters.

Vitamin B12: Critical for nervous system development and not naturally found in plant foods. Supplementation is essential for vegans (25-100 mcg daily). Vegetarians should include B12-fortified foods like nutritional yeast and plant milks. A vegetarian or vegan diet should ensure adequate intake of key nutrients such as iron, protein, calcium, and vitamin B-12 to meet dietary requirements effectively.

Iron: Plant-based iron sources include lentils, spinach, tofu, and fortified cereals. Combine with vitamin C foods to enhance absorption.

Calcium: Beyond dairy, find calcium in fortified plant milks, tofu made with calcium sulfate, tahini, and leafy greens like kale.

Omega-3 fatty acids: Plant sources include flaxseed, chia seeds, walnuts, and algae-based supplements for direct DHA.

Food Allergies and Sensitivities

If your baby shows signs of food sensitivity (excessive crying, rash, congestion, or digestive issues), an elimination diet may help identify triggers:

Common allergens: Start by eliminating the most frequent offenders – cow’s milk protein, eggs, wheat, nuts, soy, or corn – for 2-3 weeks to observe changes.

Reintroduction process: If symptoms improve, gradually reintroduce foods one at a time, waiting 3-4 days between each to identify reactions.

Dairy elimination: If eliminating dairy, ensure adequate calcium intake through fortified alternatives and supplements (1000-1300mg daily).

Professional guidance: Work with a healthcare provider or registered dietitian if following a restrictive diet to ensure nutritional adequacy for both you and your baby.

Supplements for Breastfeeding Mothers

Even with a balanced diet, some nutrients may need supplementation during breastfeeding. Understanding which supplements are most beneficial helps you make informed choices for your health and your baby’s development.

Essential Supplements

Vitamin D is crucial during breastfeeding. Breast milk naturally contains low vitamin D levels, and many women have insufficient levels themselves. The American Academy of Pediatrics recommends 400 IU daily for breastfed infants, usually as direct supplementation. For mothers, 2000-6400 IU daily can raise your levels enough to provide adequate vitamin D through breast milk.

Omega-3 DHA supports your baby’s brain and eye development. The recommended intake is 250-375mg of combined EPA and DHA daily. While fatty fish provide these nutrients naturally, a fish oil or algae-based supplement ensures consistent intake, especially for those who don’t regularly consume fish.

Multivitamins designed for postpartum or lactating women can help fill nutritional gaps. Many healthcare providers recommend continuing your prenatal vitamin while breastfeeding to support overall nutritional needs.

When and How to Supplement

Consult healthcare providers before starting any supplement regimen. Your doctor may recommend specific supplements based on your health history, diet, and blood work results.

Quality matters when choosing supplements. Look for products tested by third-party organizations like USP or NSF to ensure purity and potency. Avoid supplements containing herbs or additives not proven safe during lactation.

Timing considerations can improve absorption. Fat-soluble supplements like vitamin D and omega-3s are better absorbed when taken with meals containing fat. Some supplements may work better when taken at specific times of day or apart from medications.

Remember that supplements should complement, not replace, a healthy diet. Focus first on getting nutrients from whole foods, then use supplements strategically to address specific needs.

How Diet May Affect Your Baby

What you eat influences more than just the nutritional content of your breast milk. From flavor development to potential sensitivities, your diet creates your baby’s first food experiences and can impact their comfort.

Flavor Transmission Through Breast Milk

Your breast milk naturally carries flavors from your diet, giving your baby early taste experiences that may influence future food preferences. Research shows that flavors from foods like garlic, vanilla, mint, and various spices can be detected in breast milk within hours of consumption.

This flavor variety is beneficial – babies exposed to diverse tastes through breast milk typically accept a wider range of solid foods later. Eating a diverse diet while breastfeeding may help prevent picky eating by familiarizing your baby with different flavors before solid food introduction.

Cultural food patterns passed through breast milk may also contribute to food acceptance patterns. The flavors your baby experiences through your milk create a bridge between familiar tastes from pregnancy and future solid foods.

Identifying Food Sensitivities

While most babies don’t react to foods in their mother’s diet, some show sensitivity to particular components. Common signs of food sensitivity include:

• Excessive fussiness, especially after feedings
• Increased gas or bloating
• Changes in stool (green, mucus-like, or bloody)
• Skin rashes or eczema
• Congestion or excessive spitting up

If you suspect food sensitivity, keeping a detailed food diary that tracks what you eat alongside your baby’s symptoms can help identify patterns. Note the timing, severity, and duration of symptoms alongside your meals and snacks.

For persistent issues, consider an elimination diet under healthcare supervision, temporarily removing common allergens like dairy, eggs, wheat, nuts, or soy. Reintroduce foods one by one while monitoring your baby’s response to identify specific triggers.

Sample Meal Plan for Breastfeeding Mothers

Incorporating nutrient-dense foods throughout the day supports milk production while maintaining your energy and health. This sample meal plan provides approximately 2300-2500 calories with balanced nutrition:

Breakfast:

• Oatmeal made with milk or fortified plant milk
• Topped with berries, ground flaxseed, and sliced almonds
• One hard-boiled egg

Morning Snack:

• Greek yogurt with honey
• Handful of walnuts or pumpkin seeds

Lunch:

• Quinoa salad with chickpeas, roasted vegetables, and olive oil dressing
• Side of fresh fruit
• Water with lemon

Afternoon Snack:

• Apple or pear with 2 tablespoons of nut butter
• Herbal tea or water

Dinner:

• Baked salmon with lemon and herbs
• Sweet potato
• Steamed broccoli with olive oil
• Brown rice or whole grain roll

Evening Snack:

• Hummus with carrot and cucumber sticks
• Small piece of dark chocolate

This plan incorporates protein at each meal, plenty of produce, healthy fats, and complex carbohydrates to maintain steady energy levels. Adjust portions based on your hunger, activity level, and weight management goals.

Nourishing Your Body, Nourishing Your Baby

Your breastfeeding diet directly impacts both your wellbeing and your baby’s development. Focus on including a variety of nutrient-dense foods like lean proteins, whole grains, healthy fats, fruits, and vegetables in your daily meals. Stay hydrated, listen to your body’s hunger cues, and don’t stress about occasional imperfect food choices. Remember that breastfeeding nutrition doesn’t require perfection—just consistent, thoughtful choices that support your milk production and overall health. With these dietary foundations in place, you can feel confident you’re providing optimal nourishment for yourself and your baby.

Get Breastfeeding Support

Breastfeeding can be a beautiful and rewarding experience, but it also comes with its challenges. From ensuring you’re getting the right nutrients to managing any concerns about your baby’s reactions to your diet, having the right support can make all the difference. A registered dietitian can help you navigate these challenges, offering personalized advice on the best foods to eat, how to maintain your energy levels, and how to support your baby’s growth and development.

If you’re looking for guidance and support during your breastfeeding journey, consider booking a consultation with a dietitian. Whether you have specific dietary concerns or just want to ensure you’re doing the best for both you and your baby, a dietitian can provide the expert advice and encouragement you need.

Book your appointment today and take the next step towards a healthy and happy breastfeeding experience.

FAQ: Common Questions About Breastfeeding Diet

Breastfeeding nutrition often raises many questions as mothers balance their own needs with their baby’s health. Here are answers to the most common concerns about diet while breastfeeding, addressing both maternal nutrition and potential effects on your baby.

Milk Supply Questions

Will certain foods increase my milk supply? While some foods like oats, fenugreek, brewer’s yeast, and fennel are traditionally believed to boost milk production (called galactagogues), scientific evidence supporting their effectiveness is limited. The most reliable ways to increase milk supply are frequent nursing, effective latch, and complete breast emptying. Staying well-nourished and hydrated creates the foundation for good supply, but no specific food guarantees increased production.

Do I need to drink milk to make milk? No, you don’t need to consume dairy to produce breast milk. Your body makes milk from your bloodstream, not directly from what you drink. While dairy provides calcium and protein, these nutrients can come from other sources if you don’t consume dairy products. Plant-based alternatives fortified with calcium and vitamin D, leafy greens, canned fish with bones, and calcium-set tofu are excellent alternatives.

How does hydration affect milk production? Staying hydrated is important for overall health and comfort while breastfeeding, but drinking extra water beyond thirst won’t increase milk supply. Your body prioritizes milk production even when you’re mildly dehydrated. Severe dehydration can potentially reduce supply, so drink to thirst and ensure your urine remains pale yellow.

Baby Comfort Concerns

Can my diet cause gas or colic in my baby? Some babies may be sensitive to certain foods in their mother’s diet, potentially causing discomfort, gas, or crying. Common culprits include dairy, caffeine, chocolate, citrus, and spicy foods. However, contrary to popular belief, “gassy” foods like broccoli and beans don’t directly transfer gas-causing compounds to breast milk. If you notice your baby seems uncomfortable after you eat particular foods, temporarily eliminating them may help determine sensitivity.

How do I know if my baby is reacting to my diet? Signs that your baby might be reacting to something in your diet include excessive fussiness (especially after feedings), difficulty sleeping, rash or eczema, congestion, excessive gas, and changes in stool patterns (particularly green, mucusy, or blood-streaked stools and black stool that persists after the first few days of life). Track symptoms alongside your diet to identify patterns, remembering that reactions typically occur within 2-24 hours after you consume the food.

What are the most common food sensitivities? Cow’s milk protein is the most common sensitivity, affecting up to 3% of breastfed infants. Other common allergens include eggs, wheat, soy, nuts, and corn. True allergic reactions are rare; most babies experience milder sensitivities that improve as their digestive systems mature. For persistent issues, work with your healthcare provider to develop an appropriate elimination strategy.

Maternal Nutrition Questions

Can I diet while breastfeeding? Moderate, gradual weight loss (about 1-1.5 pounds weekly) is generally safe while breastfeeding once your milk supply is established. Focus on nutrient-dense foods rather than severe calorie restriction. Very low-calorie diets can reduce milk supply and leave you exhausted. Exercise combined with healthy eating typically yields better results than dieting alone.

What if I don’t eat perfectly every day? Occasional dietary imperfection won’t harm your baby or milk quality. Your body prioritizes maintaining consistent milk composition, drawing from your nutrient stores when necessary. Focus on overall dietary patterns rather than individual meals or days. The occasional treat, convenience food, or missed meal won’t significantly impact your breast milk quality.

How long should I follow a special diet? If you’ve eliminated foods due to your baby’s sensitivities, you can typically begin reintroducing them around 4-6 months when your baby’s digestive system matures. Introduce one food at a time, waiting 3-4 days between additions to monitor reactions. For personal dietary choices like vegetarianism or veganism, ensuring adequate nutrition throughout breastfeeding is important for as long as you continue nursing.

Do I need to take supplements? Supplement needs vary based on your diet and health status. Many healthcare providers recommend continuing prenatal vitamins while breastfeeding. Vitamin D supplementation is often recommended for both mothers and babies, while vegetarians and vegans typically need vitamin B12 supplements. Consult with your healthcare provider about your specific supplement needs based on your diet and lifestyle.