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 normally eat garlic, took garlic pills.¹

Many moms choose to continue their prenatal vitamins while nursing, for a little added insurance. But it is not necessary to have a perfectly clean diet while breastfeeding. Your well-nourished body will put the exact right nutrients into your milk, even if you resort to fast food occasionally. There is no need to stress or eat exclusively organic foods. Of course, if you are able, eat a balanced diet for yourself and your well-being, and stay hydrated. But feel confident that your milk is ideal, even if your diet isn't.

For the majority, the lactation diet doesn't require close attention. Of course, there are a few exceptions. Vegan moms will likely need a B12 supplement since most sources of B12 come from animal products. Anyone who is Vit B12 deficient will produce milk that is also low in B12, and baby may become symptomatic of this deficiency before mom does. Those with a history of gastric bypass surgery may have a challenge to get enough of some nutrients while breastfeeding, like Vit B12, calcium, folate, iron, and protein. In this special circumstance, supplements may help ensure that your breastmilk is fully nutritious. Type 1 Diabetic moms will notice that with lactation, their insulin needs will change, in general requiring less insulin. Diabetic moms may need to eat smaller meals more frequently in order to avoid episodes of low blood sugar.

"What about the cookies? Do I need lactation cookies?" By all means eat them if you find them tasty. They may support your milk supply just because they provide good sustenance. But remember that the best way to increase milk production is by frequent milk removal. You can eat all the cookies in the world and you won't have a great supply unless your breasts are being efficiently emptied at least every 3 hrs in the early postpartum weeks.

To recap, in the vast majority of cases, the food you eat shouldn't affect your baby's comfort. However: If you notice blood or mucus in your infant’s stool, or allergic eczema on their skin, talk to baby's pediatrician, and it may be recommended that you trial a dairy-free diet to see if that helps. Very small amounts of cow's milk proteins can be expressed in human milk. Only approximately 2% of breastfed babies develop a cow's milk allergy, and the incidence falls to 0.4%-0.8% in the exclusively breastfed infant who has never had formula or solid food.² So hopefully no one will be quick to recommend elimination diets without a thorough assessment, because most babies tolerate bovine milk proteins in their mothers' milk without difficulty.

References:

1. 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

2. McWilliam V, Netting MJ, Volders E, Palmer DJ; WAO DRACMA Guideline Group. World Allergy Organization (WAO) Diagnosis and Rationale for Action against Cow's Milk Allergy (DRACMA) guidelines update - X - Breastfeeding a baby with cow's milk allergy. World Allergy Organ J. 2023 Nov 3;16(11):100830. doi: 10.1016/j.waojou.2023.100830. Erratum in: World Allergy Organ J. 2026 Mar 05;19(3):101354. doi: 10.1016/j.waojou.2026.101354. PMID: 38020284; PMCID: PMC10656250.