You know breastfeeding is the healthiest choice for you and your baby. But if you are unaware of foods to avoid when breastfeeding, you might wonder whether you’re accidentally eating the wrong things.

In short, there are very few things you can’t eat because you’re a nursing mother. However, here are foods you don’t need to worry about and ones to monitor

Chilli and spice

When nursing mums avoid particular foods for their baby’s sake, a common reason is that they’re spicy. But bear in mind that millions of families with babies eat fiery foods EVERY day. So there’s no reason to think your baby will mind if you go for the chilli sauce.

Foods that give you gas

Ingredients that might make you feel gassy (like cabbage, baked beans, or onion) won’t have the same effect on bub, because your milk comes from what your blood contains, not what’s currently digesting in your gut. Undigested complex carbohydrates from lentils or broccoli don’t enter your bloodstream.

Remember that some gas is normal. However, if your little one seems windy, there are other causes of gas worth investigating.

Forbidden foods from pregnancy

Great news – some foods that were off-limits during pregnancy are now back on the menu. These foods include soft cheeses, deli meats and other foods that are breeding grounds for listeria. So while a listeriosis infection is dangerous in pregnancy, breastfeeding mums are not at particular risk.

Peanuts and other allergens

If you’re worried your little one might have allergies to specific foods, the latest official advice is not to limit those foods. For example, if you’re breastfeeding, don’t give up eating peanut butter, dairy, or wheat to prevent allergies.

Even when they start solids, babies should eat foods that are common allergens before they turn one. This exposure helps prevent allergies, even in babies predisposed to them.

Fish containing mercury

Along with blue cheese, another food you probably avoided in pregnancy is predatory fish. Bigger fish high up the food chain accumulates higher levels of mercury, which can be a problem for a baby’s nervous system development.

Firstly, if you avoided predatory fish in pregnancy, you’ve already reduced the mercury in your body – and, therefore, your milk. Plus, even if you eat fish high in mercury, the risk to breastfed babies is much smaller than to babies still growing in the womb.

It’s essential to remember that fish, in general, is a delicious and healthy choice.

Salmon, canned tuna, whiting and cod are among the safest choices regarding mercury levels. You might add the higher-mercury fish to your list of foods to avoid when breastfeeding. Some examples are:

• shark (flake)
• orange roughy
• swordfish
• ling

Foods that seem to cause distress

Rather than an allergy, some babies have an intolerance to particular proteins or natural food chemicals in your milk. These can come from the food you eat, such as cow’s milk, soy and some grains.

If your baby reacts to these substances, you will notice a clear difference when you eat them. Their symptoms could include:

• excessive wind
• frequent reflux
• mucus in bowel motions
• acting particularly unsettled (beyond typical baby fussiness)

If they have a diagnosed intolerance, you can count these offenders as foods to avoid when breastfeeding.

Again, there are plenty of other potential culprits for these same symptoms. Perhaps your baby is drinking too fast, consuming too much milk, not drinking enough milk, or something else. Your midwife, lactation consultant or maternal health nurse could help you work out the culprit before changing your diet.

Herbs, caffeine and alcohol

It’s always wise to avoid consuming excessive amounts of any single food, including herbs. Large amounts of some herbs can decrease your milk supply or have other unwanted effects. Most herbs are probably fine (and nutritious!) But you probably don’t want to drink litres of peppermint tea each day. Nor is it wise to take herbal supplements without professional advice.

You might also think of caffeinated treats like coffee and chocolate as foods to avoid while breastfeeding. Every mum and baby is different in how they process and respond to caffeine. But in most cases, you’ll be fine drinking a couple of cups of tea a day.

However, drinking alcohol when breastfeeding is a more definite no-go for most mums.

Rather than thinking about foods to avoid while breastfeeding, aim to eat more of the excellent stuff nursing mothers need.

Reference List

PBB aims to keep you informed with the latest research-based information. Check out our reference list used in the creation of this article.

Published 5th April 2022