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Breastfeeding and your diet: what to eat and what to avoid
Written byMedico Digital
Reviewed byJoanna Knap
We’ve all heard about pregnancy's dietary dos and don’ts, but what about breastfeeding? Is it safe to go back to soft cheese and sushi, or are there still things you need to watch out for?
Summary
1What are the best foods for breastfeeding?
A balanced, nutritious diet is essential when you’re breastfeeding, so try to include plenty of fruit, veg, protein, whole grains and healthy fats…
2Are there any foods to avoid while breastfeeding?
There aren’t many things to avoid while breastfeeding, but you might want to limit your caffeine intake and avoid drinking alcohol….
3What about supplements while breastfeeding?
There are a few vitamins and minerals that you might need to supplement while breastfeeding, like vitamin D…
Breastfeeding is a special and important time for both mother and baby. It’s when you pass on the essential nutrients that help your child grow strong and healthy, along with antibodies that protect them from diseases.1,2
From staying hydrated to delicious grab-and-go snack inspo, we’ve rounded up some easy-to-reach meal and snack ideas for those nap-trapped afternoons with your baby.
What are the best foods to eat while breastfeeding?
While you’ll be pleased to know that you don’t need to follow the same strict rules as during pregnancy, a balanced and nutritious diet is still essential during breastfeeding. It helps keep you healthy and ensures your baby receives all the necessary nutrients for development.3
Having a varied diet could also mean that your baby grows up to be less picky later in life.4
Wondering if you should follow a special diet while breastfeeding? No need – just try to include a well-balanced mix of the following food groups:3,5
- plenty of fruit and vegetables
- protein-rich foods, like meat, fish, eggs, beans and pulses
- whole grains, including wholewheat bread, pasta, oats and brown rice
- healthy fats, including those from nuts, olive oil and fish
- dairy products, which contain calcium and other nutrients
You might have heard of galactagogues – certain foods traditionally used to help increase milk production.7 An easy galactogogue to incorporate into your diet is oats, which can be used in simple recipes such as lactation cookies.6
Also, remember to stay hydrated – breast milk is 87% water.7
Breastfeeding mums burn more calories – up to 500 more a day than before pregnancy, depending on your current body mass index, age and activity level.8,9 Phew!
This can help with weight loss after birth if that’s your goal.10 If you’re not trying to lose weight, consider adjusting your intake based on your body weight and activity levels. Your doctor can provide you with personalised advice.
Foods to avoid when breastfeeding
Generally, there aren’t many foods to avoid during breastfeeding, and you should simply aim for a healthy, balanced diet.10
It’s a good idea to also be mindful of eating too much high-mercury fish, such as swordfish, marlin and shark, and limit oily fish (for example, tuna, salmon, mackerel and sardines) to two portions a week.11
Some people choose to limit or avoid caffeine while breastfeeding.11 While moderate caffeine consumption (up to 300mg per day) is generally considered safe, excessive caffeine can cause fussiness, sleep disturbances or jitteriness in some babies – the last thing a new mum wants.8,11
Remember that coffee isn’t the only caffeine culprit – there are also a number of unexpected sources of caffeine such as tea, chocolate, energy drinks and certain medications.11
If you do choose to take caffeine, try to stick to a maximum of 300mg of caffeine a day. Here are some common drinks and food that contain caffeine:11
- 1 mug of instant coffee = 100mg
- 1 mug of filter coffee = 140mg
- 1 mug of tea = 75mg
- 250mL can of energy drink = 80mg
- 354mL can of cola = 40mg
- 50g plain chocolate = up to 50mg
Newborns in the first few days, as well as preterm babies, are especially sensitive to caffeine, so you may want to reduce your intake even further in these cases.11
If you’re curbing your caffeine intake, there are plenty of caffeine-free herbal tea blends and coffee substitutes you can try.
According to NHS advice, it's safer to stay off alcoholic drinks while breastfeeding, as alcohol can pass into breast milk. However, one or two units of alcohol, once or twice a week, should be fine, although mothers of premature babies may want to be more cautious. Always check with your doctor if you are unsure what is best for you and your baby.11
A unit of alcohol is about the same as:11
- a small (125mL) glass of wine
- a single (25mL) measure of spirit
- half a pint of beer
If you decide to have a drink, wait two to three hours before breastfeeding again to allow time for the alcohol to clear from your system.11
Drinking alcohol may also reduce your milk flow.12
Want to learn more? Check out our latest article on alcohol and breastfeeding.
Managing dietary restrictions and allergies while breastfeeding
It’s natural to wonder how your diet might affect your little one if you’re trying to balance breastfeeding with dietary needs and restrictions. Whether you’re navigating a plant-based lifestyle or dealing with food allergies, staying informed and supported will help you feel confident and empowered on your breastfeeding journey.
If you’re vegetarian or vegan, it’s important to ensure that you’re getting enough vitamin B12, as deficiencies may affect your baby's neurological development.8
You might also need more iron, choline, zinc, iodine and omega-3 fats.10 If you can’t get enough from food alone, supplements might help.
While it usually develops later, cows’ milk protein allergy (CMPA) can sometimes occur during breastfeeding.11 Your baby may experience skin reactions, swelling around the lips or face and tummy ache.13
If this happens, speak to your doctor and cut out all sources of cows’ milk in your diet.13 You can switch to plant-based alternatives like oat or almond, and look for dairy-free chocolate for a tasty treat.
Sometimes, following an illness, some babies become lactose intolerant, which means they have difficulty digesting lactose, the natural sugar in milk.11,14 In these cases, you might notice symptoms like diarrhoea, tummy rumbling or vomiting.12 It’s important to note that this isn't the same as an allergy, and may only be temporary.11 If you’re worried about intolerances, speak to your GP.11,14
If you have any dietary allergies, you’re probably used to avoiding and substituting specific foods. Just remember to be extra mindful of getting all the nutrients you need while breastfeeding.
There’s still a debate about whether eating allergens like nuts, eggs and cows’ milk could help protect your baby from developing allergies later in life, or if it might actually make them more sensitive.15 Unless you’re allergic yourself, it’s generally safe to enjoy these foods while breastfeeding.15
Essential supplements for breastfeeding mothers
When you’re breastfeeding, the NHS recommends a daily 10μg vitamin D supplement. That’s because it’s hard to get enough from food alone.16
You may also need to increase your intake of iodine and choline, as you need more of these minerals when you’re breastfeeding.8 This is because your baby will receive their nutrients through your breastmilk, meaning you may need your own levels replenished.17 You can find iodine in dairy products, eggs and seafood, and choline in dairy products, eggs, meat, some seafood and beans, peas and lentils.7
You can get most of the vitamins and minerals you need from a healthy balanced diet, but if you're looking to support your nutrition during your breastfeeding journey, check out our pick of the top 10 breastfeeding supplements.
The final say
While you can enjoy many of the foods and drinks you love again, the key is to stay mindful about maintaining a varied and nutritious diet. We understand that you might be short on time – look for easy recipes and healthy snacks, and don’t hesitate to ask your partner or family for support. Discover more with our tasty high-protein snack recipes that’ll help keep you fuller for longer.
For more on breastfeeding, dive into our comprehensive breastfeeding guide for everything you need to know.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
1. World Health Organization. Breastfeeding [Internet]. [cited 2024 Oct 31]. Available from: https://www.who.int/health-topics/breastfeeding#tab=tab_1
2. Pérez-Escamilla R, et al. Breastfeeding: Crucially important, but increasingly challenged in a market-driven world. Lancet. 2023;401(10375):472–85. https://doi.org/10.1016/S0140-6736(22)01932-8
3. NHS. Breastfeeding and Diet. [Internet] [cited 2025 Mar 13]. Available from: https://www.nhs.uk/conditions/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/
4. Menella JA, et al. Learning to like vegetables during breastfeeding: A randomized clinical trial of lactating mothers and infants. Am J Clin Nutr. 2017;106(1):67–76. https://doi.org/10.3945/ajcn.116.143982
5. NHS. What to eat when breastfeeding [Internet]. [cited 2024 Oct 31]. Available from: https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/healthy-diet-when-breastfeeding/what-to-eat-and-drink-when-breastfeeding/
6. Ryan RA, et al. Use of galactagogues to increase milk production among breastfeeding mothers in the United States: A descriptive study. J Acad Nutr Diet. 2023;123(9):1329–39. https://doi.org/10.1016/j.jand.2023.05.019
7. Kim SY, Yi DY. Components of human breast milk: From macronutrient to microbiome and microRNA. Clin Exp Pediatr. 2020;63(8):301–9. https://doi.org/10.3345/cep.2020.00059
8. CDC. Maternal diet and breastfeeding [Internet]. [cited 2024 Oct 31]. Available from: https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html
9. NIH. When breastfeeding, how many calories should moms and babies consume? [Internet] [cited 2025 Mar 13] 2017. Available from: https://www.nichd.nih.gov/health/topics/breastfeeding/conditioninfo/calories
10. National Institutes of Health. When breastfeeding, how many calories should moms and babies consume? [Internet]. [cited 2024 Oct 31]. Available from: https://www.nichd.nih.gov/health/topics/breastfeeding/conditioninfo/calories
11. NHS. Foods and drinks to avoid when breastfeeding [Internet]. [cited 2024 Oct 31]. Available from: https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/healthy-diet-when-breastfeeding/food-and-drinks-to-avoid-when-breastfeeding/
12. Haastrup MB, et al. Alcohol and breastfeeding. Basic Clin Pharmacol Toxicol. 2013;114(2):168–73. https://doi.org/10.1111/bcpt.12149
13. The Breastfeeding Network. Cows’ milk protein allergy (CMPA) and breastfeeding [Internet]. [cited 2024 Oct 31]. Available from: https://www.breastfeedingnetwork.org.uk/factsheet/cows-milk-protein-allergy-cmpa-and-breastfeeding/
14. NHS. Food and drinks to avoid when breastfeeding - Start for Life [Internet]. [cited 2025 Mar 13] Available from: https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/healthy-diet-when-breastfeeding/food-and-drinks-to-avoid-when-breastfeeding/
15. Schocker F, Jappe U. Breastfeeding: Maternally transferred allergens in breast milk: Protective or sensitizing? Mol Nutr Food Res. 2022;66(15):e2200066. https://doi.org/10.1002/mnfr.202200066
16. NHS. Breastfeeding vitamins [Internet]. [cited 2024 Oct 31]. Available from: https://www.nhs.uk/start-for-life/baby/feeding-your-baby/breastfeeding/healthy-diet-when-breastfeeding/breastfeeding-vitamins/
17. CDC. Iodine and Breastfeeding. Breastfeeding special circumstances. [Internet] [cited 2025 Mar 13]. Available from: https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/iodine.html
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