Key takeaways: You don’t need a special diet to breastfeed. Eat a variety of nutritious foods, drink to thirst, and keep taking a prenatal vitamin or one your doctor recommends. Some nutrients, such as iodine, choline, and omega-3 fats, are especially important. Most people don’t need to avoid common foods unless their baby has a diagnosed reaction.
Breast milk is remarkably consistent in quality, even when diets aren’t perfect. Still, eating well helps you feel your best.
Calories
Breastfeeding uses extra energy. The Dietary Guidelines for Americans estimate an extra 330 to 400 calories a day for most fully breastfeeding mothers. Eat to hunger and choose nutritious foods.
Key Nutrients
- Iodine: needed for your baby’s brain development. Use iodized salt and choose a supplement with iodine if advised.
- Choline: important for brain development. Found in eggs, meat, fish, and beans.
- Omega-3 fats (DHA): found in fish. Aim for 2 to 3 servings a week of low-mercury fish.
- Vitamin B12: important if you follow a vegan diet. Take a supplement.
- Vitamin D: your baby needs a vitamin D supplement regardless; talk with your doctor about your own needs.
- Iron: especially if you had heavy bleeding or anemia.
- Calcium: from dairy or fortified alternatives.
Fluids
Drink to thirst. There’s no need to force extra fluids; drinking more than you need doesn’t increase supply. A glass of water during feeds is a good habit.
Foods to Limit
- High-mercury fish such as shark, swordfish, king mackerel, and tilefish.
- Alcohol: not drinking is safest. If you drink, wait at least 2 hours per drink before feeding.
- Caffeine: up to about 300 mg a day is generally considered fine.
Do You Need to Avoid Gassy or Spicy Foods?
For most babies, no. Foods like broccoli, beans, and spicy foods don’t usually cause problems. Flavors from your diet pass into milk and may help babies accept a variety of foods later.
Food Allergies
A small number of babies react to proteins in their mother’s diet, most often cow’s milk protein. Signs can include blood in stools, severe eczema, or vomiting. Don’t cut foods without guidance; talk with your doctor.
Vegetarian and Vegan Diets
Can support breastfeeding with planning. Pay attention to B12, iron, zinc, iodine, DHA, and protein. A dietitian can help.
Weight Loss
Gradual weight loss is fine once breastfeeding is established. Avoid crash diets.
Talk to your doctor or a dietitian if: you follow a restricted diet, have a history of anemia, or your baby shows signs of a food reaction.
The Bottom Line
A balanced diet, a supplement as advised, and drinking to thirst are enough. You don’t need to avoid most foods.
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Sources
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. https://www.dietaryguidelines.gov
- Centers for Disease Control and Prevention. Maternal diet and breastfeeding. https://www.cdc.gov/breastfeeding
- Meek JY, Noble L; Section on Breastfeeding. Policy statement: breastfeeding and the use of human milk. Pediatrics. 2022;150(1):e2022057988.
- U.S. Food and Drug Administration and U.S. Environmental Protection Agency. Advice about eating fish. https://www.fda.gov/food/consumers/advice-about-eating-fish
This article is for general education and is not a substitute for individualized medical advice. Always talk with your baby’s health care provider or your own provider about your specific situation. If you think your baby or you may have a medical emergency, call 911.
