What To Eat and Not Eat While Breastfeeding

Breastfeeding can be a rewarding experience that provides essential nutrients and immune protection for your baby. But did you know that your diet during this time can affect not only your milk supply but also your baby’s digestion and development? 

At North Atlanta OB/GYN, our experienced obstetric team supports new mothers with comprehensive care and guidance, including how to nourish yourself while you nourish your baby. Here’s what you should know about what to eat and what to avoid while breastfeeding.

Foods to eat while breastfeeding

When you’re breastfeeding, your body needs extra calories, nutrients, and hydration to support milk production and recovery after childbirth. Plus, the food you eat while breastfeeding directly affects the quality of your breast milk and provides the nutrients your baby needs for healthy growth and development.

Here are some of the best foods to include in your breastfeeding diet:

Lean proteins

Protein is essential for tissue repair and energy. Incorporate lean proteins into your daily diet, including chicken, turkey, eggs, tofu, beans, or lentils. These foods also provide iron, which supports postpartum recovery.

Whole grains

Whole grains like oatmeal, brown rice, and quinoa offer fiber, B vitamins, and slow-burning energy to help you stay full and energized throughout the day.

Fruits and vegetables

Colorful produce gives you antioxidants, fiber, and essential vitamins like vitamin C (for immune health) and vitamin A (for vision and cell growth). Dark leafy greens, berries, carrots, and sweet potatoes are especially nutrient-rich.

Healthy fats

Healthy fats support your baby’s brain development and help keep you feeling less hungry throughout the day. Avocados, nuts, seeds, and fatty fish like salmon are all excellent choices rich in omega-3 fatty acids.

Plenty of fluids

Staying hydrated helps you maintain your milk supply. Get in the habit of drinking plenty of water throughout the day, and limit sugary drinks. Herbal teas containing fenugreek or fennel may also support milk production.

Foods to avoid or limit while breastfeeding

Breastfeeding doesn’t require a perfect diet, but some foods can cause issues for your baby or interfere with milk production. Here’s what to watch out for:

High-mercury fish

Fatty fish is great for omega-3s and brain development, but avoid high-mercury varieties while breastfeeding. High-mercury fish like swordfish, king mackerel, and tilefish can be harmful to your baby’s developing nervous system.

Caffeine

You don’t have to give up coffee entirely, but caffeine can make its way into your breast milk. It’s generally a good idea to limit caffeine to about 200-300 mg per day (roughly 1-2 cups of coffee), because too much caffeine can make your baby irritable or disrupt their sleep.

Alcohol

It’s safest to avoid alcohol while breastfeeding. But if you choose to drink, wait at least 2-3 hours per drink before nursing to reduce the amount of alcohol in your breast milk.

Highly processed or spicy foods

Some babies may react to strong flavors or additives in processed foods. If you notice fussiness or digestive upset in your baby after you’ve eaten something specific, try removing it temporarily and watching for any changes.

Finding the best breastfeeding diet for you — and your baby — can take some trial and error, but you don’t have to figure it out alone. At North Atlanta Ob/Gyn, we’re here to support every stage of your motherhood journey. 

Whether you need help with nutrition, lactation support, or postpartum recovery, our compassionate obstetric team is here for you every step of the way.

Request your first appointment online or call one of our offices in Alpharetta, Atlanta, or Marietta, Georgia, to start getting the support you and your baby need.