Foods to Avoid While Breastfeeding: A Complete Mother’s Guide
What to skip or limit in your breastfeeding diet for better mother and baby health. Evidence-based tips on alcohol, caffeine, fish, herbs, and more.
Written by Dr. Siri Nallapu
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 28th Nov, 2025
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Introduction
Breastfeeding is powerful for your baby’s growth and immunity, and for your own recovery after birth. While there’s no need for a perfect or restrictive breastfeeding diet, a few foods and drinks can affect your milk or your baby. Knowing what to avoid (and what’s actually fine) supports mother and baby health, reduces stress, and helps you feel confident about every feed.
Below is a clear, research-based guide to what to skip or limit, what’s usually okay, and how to spot a true sensitivity in your baby.
What Passes Into Breast Milk?
- Small amounts of what you consume, caffeine, alcohol, certain medications and herbs, and flavours from foods can pass into breast milk.
- Your baby’s age matters: newborns and preterm infants process substances more slowly than older babies.
- Most healthy adults can enjoy a varied diet while breastfeeding; focus on balance and pay attention to how your baby responds.
Foods and Drinks to Limit or Avoid
Alcohol: How to have it safely, or skip it?
- The safest choice is not to drink alcohol while breastfeeding.
- If you choose to drink, time it: it takes about 2 hours for one standard drink to clear from breast milk. Wait at least 2 hours per standard drink before nursing or expressing milk for your baby.
- “Pumping and dumping” does not speed alcohol clearance; only time lowers the alcohol level in milk.
- Plan ahead: feed or pump right before drinking, then wait the recommended time before the next feed.
Caffeine and Energy Drinks
- Moderate caffeine (up to about 300 mg per day) is generally compatible with breastfeeding for most healthy, full-term infants. That’s roughly 1–2 small coffees, depending on brew strength.
- Watch for baby cues, fussiness, jitteriness, or poor sleep may mean your baby is sensitive. If so, try lowering your intake.
- Be mindful of hidden caffeine in tea, soft drinks, chocolate, and energy drinks. Many energy drinks also contain other stimulants; best to avoid or limit them.
High-Mercury Fish
- Fish is a great source of protein and omega-3s for mother and baby health, but some species are high in mercury, which can affect a baby’s developing brain and nervous system.
- Avoid these high-mercury fish: shark, swordfish, king mackerel, bigeye tuna, marlin, orange roughy, and tilefish (from the Gulf of Mexico).
- Do choose low-mercury options 2–3 times per week (typical serving 4 oz): salmon, sardines, trout, pollock, cod, tilapia, shrimp, canned light tuna. If eating albacore (white) tuna, limit to about one serving per week.
- Check local fish advisories if you consume locally caught fish.
Certain Herbal Supplements and Teas
- Many herbs and supplements have not been well-studied in breastfeeding. “Natural” does not always mean safe for you or your baby.
- Avoid known problematic herbs such as kava and comfrey (liver toxicity) and yohimbe (cardiovascular effects).
- Herbs linked to a possible lower milk supply in some people include peppermint and sage. If you notice a drop in supply, consider limiting them.
- Always talk with your healthcare provider or consult a reliable lactation resource before starting any supplement.
Cannabis and Edibles
- Cannabis (including THC edibles) can pass into breast milk and may affect infant brain development.
- Major health authorities advise not to use marijuana while breastfeeding.
Excess Vitamin A from Liver and Megadoses of Supplements
- Preformed vitamin A (from animal sources like liver) can be very concentrated. Frequent large servings of liver or high-dose vitamin A supplements may exceed safe upper limits during lactation.
- Aim to get vitamins from a balanced diet and a standard prenatal/postnatal vitamin unless your clinician recommends otherwise.
Unpasteurized Foods and Food Safety
- While the strict pregnancy rules relax postpartum, foodborne illness can still make you very sick, and caring for a newborn while ill is hard.
- Use basic food safety: avoid unpasteurized milk/cheeses and undercooked eggs/meats; keep hot foods hot, cold foods cold; wash produce and hands well.
- If you do get a stomach bug, you can usually continue breastfeeding; most common foodborne germs don’t pass through milk. Hydrate, rest, and seek medical advice if symptoms are severe.
Artificial Sweeteners and “Diet” Products
- Most nonnutritive sweeteners used in foods are considered compatible with breastfeeding when consumed in moderation.
- Emphasise water, plain dairy or fortified alternatives, and whole foods to naturally limit added sweeteners.
Foods you don’t need to avoid by default
Spicy Foods, Garlic, Onions, and “Gassy” Veggies
- These are generally safe. Flavours from your meals can pass into milk and may even help your baby accept a wider variety of tastes later on.
- Broccoli, cauliflower, beans, and spicy dishes do not routinely cause problems. If you notice a consistent pattern of baby discomfort after a specific food, try reducing it and see if symptoms improve.
Dairy, Soy, Eggs, Nuts, or Gluten (Unless Your Baby Shows Signs of Allergy)
- Routine avoidance of common allergens is not recommended.
- Consider eliminating a food group only if your baby shows clear signs of sensitivity or allergy (for example, blood or mucus in stools, persistent eczema, wheezing, poor growth). Do this with guidance from your paediatrician or a dietitian to protect your nutrition.
Chocolate
- Usually fine in moderation. It contains caffeine and theobromine; if your baby seems sensitive, try a smaller amount.
Consult Top Specialists
How to Tell if Your Baby Is Reacting to Something You Ate?
- Possible signs: unusual fussiness, rash or hives, wheezing, vomiting, blood or mucus in stools, or persistent eczema.
- Keep a simple food-and-symptom log for 1–2 weeks to check for patterns.
- If a pattern emerges, try a short trial (typically 2–4 weeks) without the suspected food, then reintroduce it to see if symptoms return.
- Always seek medical guidance for concerning symptoms or before removing major food groups.
Practical Tips for a Healthy Breastfeeding Diet
- Eat a variety of whole foods: vegetables, fruits, whole grains, lean proteins, dairy or fortified alternatives, nuts and seeds.
- Don’t undereat. You may need extra calories while nursing. Gradual weight loss is okay, but avoid extreme diets that could reduce your milk supply or leave you low on nutrients.
- Hydrate to thirst. You don’t need special drinks; water is best.
- Space alcohol intake strategically (if you choose to drink), and know your caffeine sources.
- Batch-cook and stock easy snacks (yoghurt, cheese, fruit, hummus, nuts, hard-boiled eggs, whole-grain toast) to support steady energy and milk production.
A Simple “Limit or Avoid” Checklist
- Alcohol: Safest to avoid; if drinking, wait at least 2 hours per standard drink before nursing.
- Caffeine: Aim for ≤300 mg/day; watch baby’s cues.
- Energy drinks and strong pre-workouts: Avoid or limit due to stimulants.
- High-mercury fish: Avoid shark, swordfish, king mackerel, bigeye tuna, marlin, orange roughy, tilefish (Gulf).
- Risky herbs/supplements: Avoid kava, comfrey, yohimbe; be cautious with unstudied products.
- Cannabis/THC edibles: Do not use while breastfeeding.
- Excess preformed vitamin A: Avoid frequent large servings of liver and high-dose supplements.
- Unpasteurized foods: Use standard food safety practices.
When to Call Your Healthcare Provider?
- Your baby has blood in stools, wheezing, persistent rash/eczema, poor weight gain, or severe fussiness after feeding.
- You think your baby had an allergic reaction.
- You need personalised guidance for weight loss, special diets (vegan, gluten-free), or milk supply concerns.
- You’re considering new supplements or medications.
- You use alcohol, cannabis, or other substances and want harm-reduction advice.
Key Takeaways for Mother and Baby Health
- Most foods are fine in a balanced breastfeeding diet. Focus on variety, enough calories, and hydration.
- Limit alcohol and caffeine; avoid high-mercury fish, cannabis, and risky herbal supplements.
- Don’t cut major food groups unless your baby shows clear symptoms, and get professional guidance if you do.
- Your observations matter. If a specific food seems to bother your baby consistently, adjust and reassess.
Consult Top Specialists
Consult Top Specialists
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Sougata Kumar
General Practitioner
8 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Gopal Hajare
General Physician/ Internal Medicine Specialist
8 Years • MBBS, DNB GENERAL MEDICINE,MNAMS ( MEDICINE ) FACEE
Pune
Apollo Clinic, Kharadi, Pune
Dr. Asish Mondal
General Physician/ Internal Medicine Specialist
17 Years • MBBS, MD General Medicine
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Ramyajit Lahiri
General Physician/ Internal Medicine Specialist
7 Years • MBBS,MD
New Town
AESTHETICAROOTS, New Town
Consult Top Specialists
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Sougata Kumar
General Practitioner
8 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Gopal Hajare
General Physician/ Internal Medicine Specialist
8 Years • MBBS, DNB GENERAL MEDICINE,MNAMS ( MEDICINE ) FACEE
Pune
Apollo Clinic, Kharadi, Pune
Dr. Asish Mondal
General Physician/ Internal Medicine Specialist
17 Years • MBBS, MD General Medicine
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Ramyajit Lahiri
General Physician/ Internal Medicine Specialist
7 Years • MBBS,MD
New Town
AESTHETICAROOTS, New Town
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Frequently Asked Questions
Do I have to stop drinking coffee while breastfeeding?
No. Up to about 300 mg of caffeine per day (roughly 1–2 small coffees) is generally compatible with breastfeeding. Watch your baby for fussiness or poor sleep and adjust if needed.
Is any amount of alcohol safe while breastfeeding?
Not drinking is the safest choice. If you do drink, wait at least 2 hours per standard drink before nursing to reduce the amount of alcohol in your milk.
Which fish should I avoid, and which are safe?
Avoid high-mercury fish such as shark, swordfish, king mackerel, bigeye tuna, marlin, orange roughy, and tilefish (Gulf). Choose low-mercury options like salmon, sardines, trout, shrimp, pollock, cod, tilapia, and canned light tuna.
Should I cut out dairy if my baby is gassy?
Not automatically. Gas alone is common and not a sure sign of sensitivity. Consider a supervised trial elimination only if your baby has clear symptoms (e.g., blood in stool, eczema, wheezing) and talk with your paediatrician.
Are spicy foods and “gassy” vegetables off-limits?
Generally, no. Most babies tolerate them well, and early flavour exposure may even be helpful. If you notice consistent symptoms after a specific food, reduce it and reassess.