Breastfeeding your child is a journey. Cluster feeding, night nursing, painful nipples, and pumping are only some of the hurdles to jump through. Plus, it often feels like you get so much advice on what you should or shouldn't eat during pregnancy, but suddenly there isn't as much support around breastfeeding once your baby is born.

Just as with pregnancy, breastfeeding requires more calories—up to 500 extra daily.¹ Extra vitamins and minerals are also needed to maintain your milk supply and support daily health needs—for you and your baby.

In reality, there aren't many foods you need to completely avoid now that you are no longer pregnant. There's enough pressure on a new mom to do everything "right," so the last thing you need is to stress about having the perfect diet for breastfeeding. Recommendations on foods to eat and avoid while breastfeeding can also vary by culture and geography.

It is helpful to be mindful and understand how food can affect your baby, why certain foods are problematic, and perhaps even more importantly, the best foods for breastfeeding. So let's dive in!

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3 Foods You Should Avoid (or Limit)

The foods to avoid while breastfeeding are only a few—and most need to be limited but not completely avoided. Still, it's important to be aware of them and their potential effects on your baby. 

1. Fish high in mercury

The health benefits of fish can be tremendous, but certain types of fish are higher in mercury because they are top predators in their food chain.² It's a sad reality that the oceans contain higher levels of mercury than ever before.

Fish contain DHA and EPA, which are omega-3 fatty acids that support the developing brain, and healthy fats and protein.³But since mercury can pass through breast milk and pose a danger to a developing brain and nervous system, limiting your fish intake to two times a week while breastfeeding and avoiding high-mercury fish like shark, swordfish, king mackerel, and tilefish is recommended.⁴,⁵

2. Alcohol

According to research, one glass of wine or beer while breastfeeding is likely safe, but moderation is key.⁶ Alcohol can pass through the breastmilk and cause your baby to become fussy or disrupt sleep patterns.⁷ High amounts may also impact growth and decrease milk production.

Ideally, wait to have a drink until after your baby has fed so that the alcohol has had time to pass through your body. It takes 30 to 60 minutes after a drink for alcohol levels to reach their highest amount in breast milk.⁷ A good rule of thumb is that if you feel the effects of alcohol, there will be some in your breast milk. But once you feel sober, the alcohol isn't stored and will have passed out of your system.

3. Caffeine

Try telling a tired mom she can't have her caffeine, and she may never talk to you again. But the truth is, like alcohol and any other food you consume, caffeine can pass through the breast milk to your baby. Too much caffeine can make a baby irritable and interfere with precious sleep.⁸

You can absolutely have some caffeine while breastfeeding, but it's best to limit your intake to 300 mg or less per day—which is about 2 to 3 cups of coffee.⁹ Look out for tea, chocolate, or drinks that may also contain caffeine. And since each baby is different, keep an eye out for any signs of fussiness.

But what about garlic, spicy foods, or high-fiber foods like beans or broccoli? There's really no compelling evidence that these foods are a problem for every baby. In fact, if you ate spicy, flavor-rich foods while pregnant, your baby has already been exposed to these flavors in the womb.¹⁰

That said, some babies could be more fussy or gassy after certain foods, so if you are concerned, you can talk to your pediatrician or a lactation consultant to see what foods may be causing any issues. But there's no recommendation across the board by lactation experts to avoid these foods while breastfeeding.

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8 Baby Food Allergens To Keep an Eye On

Food allergies are caused by food proteins passed through the breast milk that trigger an immune response. A family history of food allergies increases the risk of a child developing a food allergy, but breastfeeding may also decrease the risk of developing allergies in the first place. And interestingly, avoiding certain foods while breastfeeding may increase the risk of developing an allergy (versus exposing an infant to the potential allergen).¹¹

Food sensitivities differ from food allergies because they don't involve the same immune response but can still cause a reaction. 

It's easy to try to pinpoint a possible explanation if your baby is fussy or gassy, and the mother's diet is often the first place parents look. Symptoms could be related to food in a mom's diet, but it's just as likely a growth spurt or a developmental milestone, so it's also important not to automatically cut foods out of your diet.

That said, food allergies and food intolerances should not be taken lightly. The top food allergens include that account for 90 percent of all food allergies include:¹²

1. Cow's milk
2. Soy
3. Wheat
4. Eggs
5. Peanuts
6. Tree nuts
7. Fish 
8. Shellfish