What to Eat and What Foods to Avoid While Breastfeeding

You took good care of yourself during your pregnancy, eating healthy and taking prenatal vitamins, but after you give birth it’s just as important to keep up those good habits.

Research shows that breastfeeding may reduce the risk of certain medical conditions, such as heart disease and diabetes, later in life.

If you choose to breastfeed, there are certain foods that can benefit you and your baby. They help maintain energy levels and increase milk production.

Registered nurses and midwives Sue Hudson, CNM, and Molly Carrigg, CNM, share the foods you should eat—and the foods to avoid—while breastfeeding.

Best Food for Breastfeeding

Hudson says you’re probably already stressed about the arrival of a newborn, so don’t let your diet add to the stress.

“As long as someone eats a varied diet, they will be fine,” she notes.

Here are some great options that Hudson and Carrigg recommend adding to your diet while breastfeeding:

Whole grain

It is important to eat ingredients like oatmeal, brown rice and whole wheat pasta regularly, as they are naturally high in fiber, minerals and vitamins, as well as carbohydrates, protein and healthy unsaturated fats.

Eating whole grain products helps you stay full longer, improves your digestive system and prevents you from getting hungry.

“Whole grains keep blood sugar levels stable,” says Carrigg. “Whole grains also help keep you regular and combat constipation, which is common after giving birth.”

Salmon and sardines

Fish like salmon and sardines are a great source of protein, as well as vitamins and omega-3 fatty acids, which can reduce inflammation. Salmon also contains vitamin D.

“Eating these types of foods will help develop the baby’s nervous system,” Hudson said.

Beef

For those who are not vegetarians, eating beef can provide you with essential B vitamins and, more importantly, zinc. Zinc helps you maintain your energy.

Instead of grain-fed beef, choose grass-fed beef, which is lower in fat and calories and higher in omega-3s. And it doesn’t contain added hormones or antibiotics.

“If you are vegan or vegetarian, make sure you take a vitamin B12 supplement (10 micrograms) while breastfeeding for the baby and yourself,” Carrigg advises.

Eggs

Eggs are another good option for non-vegans who are breastfeeding. They contain protein, vitamin B12, vitamin D, and folate.

“The most important nutrient in eggs is choline, which is necessary for the development of the nervous system and for building cell structure,” Hudson explains.

For vegans, options like lentils, dried fruits, leafy greens, and fortified grains can be a good substitute for the health benefits of eggs.

Leafy vegetables

Load up on ingredients like kale, Swiss chard, spinach, and collards. They’re packed with vitamins A, C, E, and K, fiber, and calcium. Consider these options when making salads and sandwiches.

Legumes

Don’t forget the power of black beans, chickpeas and lentils. They contain vitamin K, antioxidants and calcium, making them great additions to soups and stews.

Research has shown that legumes also play an important role in preventing and treating various health problems.

Yogurt

Go Greek, says Hudson. While there are plenty of great yogurt options that are packed with calcium, Greek yogurt, which isn’t as processed as most varieties, is also higher in protein.

Sweet potatoes

Vitamin A, which helps with vision, is found in sweet potatoes. It also helps organs like your heart, lungs, and kidneys form and maintain themselves.

“It helps our cells communicate better,” says Hudson.

Eating just one medium sweet potato (with skin) per day will help you meet your daily recommended amount of vitamin A. Sweet potatoes are also an excellent source of potassium.

Nuts and seeds

Snack on almonds and walnuts or add chia seeds and hemp seeds to your smoothies to increase your calcium intake. Most nuts are high in protein, low in saturated fat, and cholesterol-free.

Sesame seeds, which are high in calcium and copper, support immune function and red blood cell development. But don’t eat them whole, as they’ll pass through your digestive tract without any benefit. Hulled and crushed options are ideal. Look for tahini, a savory paste made from sesame seeds, which can be used in hummus and other dishes.

“Several studies show that consuming peanuts and tree nuts during pregnancy and breastfeeding is associated with a lower risk of peanut allergy,” Carrigg said. “If you can eat nuts, it’s a good idea to expose your baby to them through breast milk.”

Apricots

These little fruits pack a big punch. Packed with fiber, vitamins, flavonoids, and potassium, eating apricots helps strengthen blood vessels, reduce inflammation, and support healthy blood pressure. Opt for fresh apricots over canned varieties. Dried apricots are also a good option.

Are there foods to avoid while breastfeeding?

When it comes to what not to eat while breastfeeding, most foods are safe, Hudson says, especially if they’re part of a balanced diet. But there are certain foods you should avoid while breastfeeding, including:

• Foods with artificial sweeteners. There are concerns that artificial sweeteners may increase your child’s risk of obesity, but more research is needed.
• Fish species high in mercury, such as shark, mackerel and swordfish. Mercury is a metal that can be toxic if consumed in large amounts, especially to children.
• Caffeine. The U.S. Centers for Disease Control and Prevention (CDC) recommends limiting your caffeine intake to 300 milligrams per day, which is about two to three cups of coffee. If your baby gets too much caffeine through breast milk, it can lead to irritability and sleep problems.
• Alcohol. The best option is to avoid all alcoholic beverages, but if you do have a drink, there are a few considerations: Don’t have more than one drink per day. You should also wait two hours before breastfeeding to give the alcohol time to leave your system. “If you have more than two drinks, it is recommended that you pump to keep your supply up and prevent engorgement,” Carrigg points out. “However, your milk contains alcohol and is not recommended for baby.”

Breastfeeding and Dieting

After pregnancy, it is logical that you want to get back in shape and possibly lose weight.

But is losing weight while breastfeeding a good idea?

While it’s okay to ease back into an exercise routine (and give yourself some slack while you get used to late-night feedings), it’s best to hold off on starting any diet that restricts calories or certain foods for a while. And skip intermittent fasting for now.

If you are breastfeeding, you will need to consume even more calories. Most diets contain between 1,600 and 2,000 calories, but those who are breastfeeding should aim for an extra 350 to 500 calories per day.

“Breastfeeding is a great way to get back to your pre-pregnancy weight,” says Carrigg. “Studies show that breastfeeding helps people get back to their pre-pregnancy weight faster than people who don’t breastfeed.”

In short?

Breastfeeding provides essential nutrients to your baby. And your breast milk changes over time to include the nutrients your baby needs, Hudson notes.

“It’s pretty remarkable,” she says. “An individual’s breast milk is designed for the gestational age of whatever baby they have.”

Hudson adds that it’s also recommended that breastfeeding women continue taking their prenatal vitamins for one year after giving birth.

“Is that really necessary?” she asks. “If someone is doing exactly what they’re supposed to do with their diet, then probably not. But for some who choose to breastfeed, they’re not always getting what they need, so taking prenatal vitamins is a pretty good alternative.”

Taking care of yourself is only good for your baby. Ask for help, whether it is your partner, family members or friends, such as with grocery shopping and preparing meals.

“Remember that parenting is a team sport,” says Hudson.