What To Eat and Foods To Avoid While Breastfeeding

You took care of yourself while pregnant — eating healthy foods and taking prenatal vitamins. But after giving birth, it’s just as important to maintain those good habits.

Research shows that breastfeeding (chestfeeding) can help reduce your risk of developing certain medical conditions like heart disease and diabetes later in life.

If you choose to breastfeed, there are certain foods you can eat that will benefit you and your baby — helping with maintaining energy and increasing milk supply.

Certified nurse midwives Sue Hudson, CNM, and Molly Carrigg, CNM, share the foods you should be eating — and foods to avoid — while breastfeeding.

Best foods for breastfeeding

You’re probably already stressing out about having a newborn at home, so don’t let what you’re eating add to your stress, says Hudson.

“As long as a person is eating a very diverse diet, they’re going to do just fine,” she notes.

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

Whole grains

Ingredients like oatmeal, brown rice and whole-grain pasta are important to keep in rotation because they’re naturally high in fiber, minerals and vitamins, as well as carbohydrates, protein and healthy unsaturated fats.

Eating whole grains can help keep you full longer, help your digestive system function well and help avoid those hangry sort of days.

“Whole grains keep blood sugar levels stable,” says Carrigg. “Whole grains also help with keeping you regular and fight off constipation, which is common in postpartum.”

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 decrease inflammation. Salmon also contains vitamin D.

“Consuming those foods will help with the baby’s nervous system development,” shares Hudson.

Beef

For people who aren’t vegetarians, eating beef can provide you with essential B vitamins and, most importantly, zinc. Zinc will help you maintain your energy.

Instead of grain-fed beef, look for grass-fed beef, which has less fat and calories and has more omega-3s. And it doesn’t contain any added hormones or antibiotics.

“If you’re vegan or vegetarian, make sure you’re including a vitamin B12 supplement (10 micrograms) while you’re breastfeeding for baby and you,” advises Carrigg.

Eggs

Another great option for non-vegan individuals who are breastfeeding, eggs offer protein, vitamin B12, vitamin D and folate.

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

For vegans, options like lentils, dried fruits, leafy greens and enriched cereal can be a great substitution for the health benefits of eggs.

Leafy greens

Load up on ingredients like kale, collard greens, spinach and cabbage. They’re full of vitamins A, C, E and K, fiber and calcium. Consider these options when you’re making a salad and sandwiches.

Legumes

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

A study has shown that legumes also play an important role in preventing and managing a variety of health conditions.

Yogurt

Go Greek here, says Hudson. While there are many great yogurt options full of calcium, Greek yogurt, which isn’t as processed as most kinds, also contains a higher amount of protein.

Sweet potatoes

Vitamin A, which helps with vision, can be 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 the skin on) a day meets the daily recommendation of vitamin A. Sweet potatoes are also an excellent source of potassium.

Nuts and seeds

Snack on almonds and walnuts or incorporate chia seeds and hemp seeds into your smoothies to up your calcium intake. Most nuts are high in protein, low in saturated fats and contain no cholesterol.

Sesame seeds, which are high in calcium and copper, support immune function and red blood cell development. But don’t consume them whole, as they will pass through the digestive tract without you receiving their benefits. Husked 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 a link between peanut and tree nut consumption in pregnancy and breastfeeding lead to a lower risk of peanut sensitization,” shares Carrigg. “If you’re able to eat nuts, it’s a good idea to expose your baby to them through breastmilk.”

Apricots

These small fruits have a big impact. Full of fiber, vitamins, flavonoids and potassium, eating apricots helps strengthen blood vessels, reduces inflammation and supports healthy blood pressure. Opt for fresh apricots over canned varieties. Dried apricots are also a great option.

Are there foods to avoid when breastfeeding?

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

• Foods with artificial sweeteners. There’s some concern that artificial sweeteners may increase your child’s risk of obesity, but more research is needed.
• Fish with high levels of mercury like shark, mackerel and swordfish. Mercury is a metal that can be toxic if consumed in high amounts — especially in children.
• Caffeine. The U.S. Centers for Disease Control and Prevention (CDC) recommends limiting your caffeine to 300 milligrams each day, which is around two to three cups of coffee. If your child gets too much caffeine through your breast milk, it can cause irritability and sleep issues.
• Alcohol. The best option is to avoid any alcoholic beverages, but if you do have a drink, there are some considerations: Don’t have more than one drink per day. You should also wait two hours until you breastfeed to give the alcohol time to leave your system. “If you consume more than two drinks, it’s recommended that you pump to keep your supply and prevent engorgement,” stresses Carrigg. “However, your milk has levels of alcohol in it and is not recommended for the baby.”

Breastfeeding and dieting

After a pregnancy, it’s natural to want to get back into shape and possibly lose weight.

But is weight loss while breastfeeding a good idea?

While it’s OK to ease back into an exercise routine (and give yourself grace while you adjust to late-night feedings), you may want to pause on starting any kind of diet that restricts or limits calories or certain foods. And skip intermittent fasting for the time being.

In fact, if you’re breastfeeding, you need to consume extra calories. Most diets include between 1,600 to 2,000 calories, but those who are breastfeeding should aim to eat an extra 350 to 500 calories a day.

“Breastfeeding itself is a wonderful way to return to your pre-pregnancy weight,” says Carrigg. “Studies show breastfeeding helps people return to their pre-pregnancy weight faster than those who don’t breastfeed.”

Bottom line?

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

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

Hudson adds that it’s also recommended that those who are breastfeeding continue taking their prenatal vitamins for a year after giving birth.

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

Taking care of yourself only benefits your baby. Ask for help, whether that’s your partner, family members or friends, like when it comes to grocery shopping and making meals.

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