What should I eat? What should I avoid? Your diet while breastfeeding is not complicated!

Lactating makes you HUNGRY. Skip a meal, and you'll feel nauseated. That's because your blood and hormones are busy putting calories into your milk at all times. So eat like it's your JOB. The good news? Eat whatever you want!

Multi-tasking, and no one goes hungry!

When new moms ask what to eat while breastfeeding, it is always my pleasure to let them know there are ZERO dietary restrictions when making milk. You can eat anything that sounds appealing, including spicy food, sushi, and food that makes you gassy. This does not necessarily translate to gassiness in the nursing newborn. All the dietary restrictions recommended during pregnancy are lifted for the breastfeeding parent. Milk is synthesized from lactation hormones, and blood. There is no “pipeline” from the stomach to the breast! Most babies will tolerate their mom’s diet very well. Breastmilk is naturally sweet tasting, and is flavored by the foods that mom consumes. Strangely enough, a study on garlic indicated that babies seem to enjoy garlic-flavored milk, especially if it's a new addition to their mother's diets. Babies nursed as much as usual when their moms took garlic pills, and more then usual when their moms who didn't normal eat garlic, took garlic pills.

It is also not necessary to have a perfect, healthy diet while breastfeeding. Your body will put the exact right nutrients into your milk, even if you resort to fast food occasionally. Studies show that one has to be severely malnurished for there to be a significant impact on the quality of one's milk. Of course, if you are able, eat healthy for yourself and your well being, and stay hydrated. But feel confident that your milk is perfect, even if your diet isn't.

Exception: If you notice blood or mucus in your infant’s stool, or allergic eczema on their skin, talk to baby's pediatrician about your diet, but hopefully no one will be quick to recommend changes or limitations without a thorough assessment.

References:

Mennella, J., Beauchamp, G. The Effects of Repeated Exposure to Garlic-Flavored Milk on the Nursling's Behavior. Pediatr Res 34, 805–808 (1993). https://doi.org/10.1203/00006450-199312000-00022