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It’s not about following a strict diet but being mindful of what goes into your body. Some babies are more sensitive than others, so you may need to make small adjustments based on how your baby reacts. If you're ever unsure about a particular food item, it's best to talk to your doctor or a lactation consultant. When it comes to a breastfeeding mother's diet, knowing what to avoid is just as important as knowing what to include.
1. Caffeine
Caffeine is a stimulant found in tea, coffee, chocolate, energy drinks, and some soft drinks. It can affect your baby by making them restless or fussy. Caffeine may also disrupt their sleep or digestion. It’s best to limit your caffeine intake while breastfeeding to no more than 300mg per day. If you love your coffee, try switching to decaf or sticking to 2 cups of brewed coffee daily to avoid unsettling your baby.2. Alcohol
Alcohol can pass into your breast milk, which is why it’s often included on the list of drinks and foods to avoid while breastfeeding. However, an occasional small drink is unlikely to harm your baby if timed carefully. Wait 2 to 3 hours after drinking before breastfeeding to allow the alcohol to clear from your milk. You could also express milk beforehand for bottle-feeding to skip a feed, but make sure your breasts don’t become uncomfortably full. Never share a bed or sleep on a sofa with your baby after drinking, as this increases the risk of sudden infant death syndrome (SIDS).3. Certain Types of Fish
Fish is a healthy choice because it's rich in protein and omega-3s. But some varieties in Indian waters contain high mercury levels, which can pass into your breast milk and may impact your baby. Avoid fish like king mackerel, Indian salmon, and barramundi as they may contain high levels of mercury. Also, limit oily fish such as Indian mackerel, sardines, pomfret, or hilsa. Safer options include low-mercury fish like rohu, katla, or pabda, which are generally considered better for breastfeeding parents.4. Gassy Foods
Some foods that cause gas in you might also make your baby gassy or fussy, as their digestive system is still developing. Common gassy foods include beans, broccoli, cabbage, and Brussels sprouts. These are sometimes listed among the foods to avoid while breastfeeding, especially if your baby seems unusually gassy or colicky after you eat them. Try cutting them out for a couple of weeks and then reintroduce them to see if the symptoms return.5. Spicy Foods
Spicy foods, like dishes with hot sauce or red pepper flakes, are usually fine for most babies. However, if your baby becomes gassy, colicky, or has diarrhoea after you eat spicy foods, it might be worth cutting back. As part of a balanced breastfeeding mother diet, try reducing spicy foods for a few weeks and observe if your baby’s symptoms improve. You can slowly reintroduce them to check if they’re the cause.6. Certain Herbs
Few herbs can reduce your milk supply, which could be an issue if you’re struggling with production or notice your baby isn’t getting enough milk. Peppermint may lower milk supply for some individuals. It is found in foods, teas, or even flavoured toothpaste and sweets. If you're focusing on foods to avoid while breastfeeding, it's good to know that large amounts of parsley and sage can also lower milk production. So be mindful of how often you use them. Reduce these herbs in your diet, and check labels on teas or foods for hidden sources if you’re concerned about your milk supply.7. Chocolate
Chocolate has caffeine, which may cause your baby to become restless. It may also act as a laxative and may potentially cause loose stools. Keep chocolate consumption to small amounts to avoid these issues. If you notice your baby is fussy or has digestive changes after you eat chocolate, try cutting it out for a while to see if it makes a difference.8. Garlic
Garlic can change the flavour of your breast milk. Some babies might not like the taste and may refuse to nurse. If your baby seems hesitant to feed after you’ve eaten garlic, try cutting it out for a couple of weeks. When you reintroduce it, watch for any changes. Because of its strong effect, garlic is often mentioned under foods to avoid while breastfeeding.9. Cows’ Milk and Dairy
Allergy to cow’s milk is one of the most common food allergies seen in babies. It’s more likely to appear when formula or solids are introduced, but it can sometimes occur during breastfeeding. Symptoms include skin reactions like a red, itchy rash, swelling of the lips, face, or around the eyes. You may also notice tummy issues such as vomiting, colic, diarrhoea or constipation, or breathing problems like a runny or blocked nose.Some babies may also have lactose intolerance, which is different from an allergy and may be temporary. Its symptoms may include diarrhoea, vomiting, or tummy pain. Consult your doctor if you think your baby is reacting to dairy in your diet. They may suggest cutting out dairy and checking labels carefully.
10. Peanuts and Other Allergens
Unless you’re allergic to peanuts, there’s no need to avoid them or peanut-based foods like peanut butter while breastfeeding. There’s no evidence that avoiding peanuts prevents allergies in your baby. However, if you’re worried about your baby developing a food allergy to common allergens like peanuts, tree nuts, wheat, soy, eggs, or fish, discuss it with your doctor.11. Sugary Drinks
Breastfeeding can make you thirstier than usual, so staying hydrated is important. However, avoid regular sodas or fruit drinks as they add empty calories without any real nutrition. That’s why they’re often grouped with drinks and foods to avoid while breastfeeding if you're trying to stay on track with healthy choices. Instead, drink water whenever you breastfeed to meet your hydration needs. Aim for about 12 tall glasses of water daily, and sip water while feeding to keep up with your body’s demands.12. Tea
Tea, whether hot or iced, contains caffeine. This can affect both your and your baby’s sleep. It may also make it harder for your body to absorb iron, an important nutrient for your energy levels. To minimise this, avoid drinking tea with iron-rich foods like lean meat, dark leafy greens, or fortified cereals. If you enjoy tea, keep it to a moderate amount within the 300mg daily caffeine limit and consider decaf options.If you feel something in your diet is bothering your baby, like causing gas or fussiness, try cutting that food or drink for two weeks. Then reintroduce it and watch for any reactions. This trial-and-error approach can help you learn more about your baby's sensitivities. Speak to your doctor if you notice more serious signs like rash, swelling, or digestive issues.
FAQs on Drinks and Foods to Avoid While Breastfeeding
- How can I create a healthy breastfeeding mother diet to support my milk supply?
To support your milk supply, focus on eating a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. Stay well hydrated and limit foods and drinks that may reduce milk production. - What are some common foods to avoid while breastfeeding?
Certain foods like high-mercury fish, large amounts of caffeine, or some herbs can affect your baby or reduce your milk supply and should be avoided.
