It’s only natural to wonder if the foods that you eat affect the content of your breast milk. There’s also a lot of contradictory information out there about how breastfeeding moms should eat. The good news is, your breastfeeding diet doesn’t have to be anything fancy or complex.
Research suggests that new moms who eat a diet that is generally healthy and well-rounded pass along nutritious breast milk to their babies. If you are meeting your nutritional needs, you’re following the ideal breastfeeding diet for you.
Keep it balanced
Make sure that you’re getting adequate amounts of iron, protein, healthy fats, and calcium throughout your day. You can do this by eating whole foods, meats you prefer, legumes, leafy greens, other veggies, fruits, eggs, beans, nuts, and whole grains.
Honor your hunger
It’s normal to consider your postpartum body after you give birth, and many folks are concerned about weight they have gained. But while breastfeeding, nourishing foods should be the priority over any weight loss. Women need about 250 to 500 extra daily calories while breastfeeding, but as long as you’re eating when you’re hungry, your body should signal to you what extra food you need. Following a strict weight-loss program while breastfeeding can be detrimental to your wellbeing and milk supply, and should be avoided. Your body will make breast milk its top priority, but if you’re not getting enough nutrients, it could begin to have a negative impact on your health.
Love (some) liquids
Water and hydration are essential for breastfeeding. It’s important to drink plenty of fluids even before you feel thirsty, since feeling thirsty is a sign that your body is already starting to become dehydrated. If you find yourself too busy or distracted, an easy way to remember to drink water is to drink a glass every time that you sit down to feed your baby. Not all liquids are created equal, though. While you don’t need electrolytes and fancy beverages, when you’re sick or dealing with exhaustion, these can be helpful temporarily. If you’re diabetic or have insulin resistance, avoiding sugary beverages is also a good idea.
Caffeine in moderate amounts is considered compatible with breastfeeding, but try to match your coffee with a follow-up glass of water. Alcohol can be dehydrating, and is generally only suggested in minimal amounts during your breastfeeding journey.
Choose fish wisely
Certain kinds of fish contain high levels of mercury and contaminants that aren’t ideal because these can transfer into breastmilk. While breastfeeding, you’ll want to make a point to limit or avoid seafood that has a high mercury content. This includes swordfish, shark, certain types of tuna, marlin, king mackerel and tilefish. Other fish, however, are really beneficial during your feeding journey because they contain excellent sources of fatty acids. Eating seafood like salmon, shrimp, tilapia, and light tuna 2-3 times per week is a great idea.
Eat what you enjoy
Despite lots of chatter that certain foods can increase or promote a healthy milk supply, the evidence is lacking. Although you may enjoy oatmeal, some Brewer’s yeast in cookies or the occasional beer – they’re unlikely to impact your milk supply at all. What will? The tried and true of feeding based on cues (not a rigid schedule), emptying breasts regularly and overnight, and limiting pacifiers, swaddles and sleep training in the early weeks.
Ask your provider about supplements
Babies and moms can potentially benefit from certain supplements. The American Academy of Pediatrics recommends that babies who are exclusively breastfed should receive vitamin D supplements, so talk to your provider about how and when to start. Many postpartum moms can still benefit from a prenatal or regular multivitamin to help fill nutritional gaps. Your provider may also suggest continuing to take iron, Vitamin D or others if you have low levels based on blood work. Lots of additional supplements or those targeted at milk production generally aren’t necessary, and can have side effects. Working with an expert is your best bet for avoiding expensive and potentially harmful supplements.
Be proud of yourself
Breastfeeding is a unique journey, and often contains challenges to navigate along the way. Rest assured that as long as you’re eating a balanced diet and taking any vitamin supplements that your provider recommends, you’re doing your part to make your breast milk as healthy and nutritious as it can possibly be. You don’t have to eat perfectly to make milk that is perfectly suited to Baby.
Sources
- “Advice about Eating Fish” FDA / EPA. October 2021. Web
- J Ares Segura, J Arena Ansótegui, NM Díaz-Gómez. “The importance of maternal nutrition during breastfeeding: Do breastfeeding mothers need nutritional supplements?” Asociación Española de Pediatría. 84(6):347.e1-7. Web. Jun 2016.
- Lindsay H Allen. “B Vitamins in Breast Milk: Relative Importance of Maternal Status and Intake, and Effects on Infant Status and Function.” Advances in Nutrition. 3: 362-369. Web. May 2012.
- Mayo Clinic Staff. “Breast-feeding nutrition: Tips for moms.” MayoClinic. Mayo Foundation for Medical Education and Research, March 28.2025. Web.
- A. Porto & S. Abu-Alreesh “Vitamin D for Babies, Children and Adolescents” Healthy Children Org. Aug 8, 2022. Web.
