8 Foods & Drinks to Watch Out for While Breastfeeding (With a Fun Twist!)
Congratulations, Mama! You spent nine months avoiding sushi, soft cheese, and probably that cheeky glass of wine, all in the name of growing a tiny human. Now that your little one is earthside, you might be eyeing that double-shot latte or a chocolate binge. But hold on—what you eat and drink can still impact your bub through your breast milk! Let’s dive into the foods and drinks you may want to limit (or avoid) while breastfeeding, with a little fun along the way.
1. Coffee & Tea ☕
Ah, coffee—mum fuel, right? While a little caffeine won’t hurt, too much can lead to a jittery, restless baby who thinks naps are optional (yikes!). About 1% of your caffeine intake ends up in breast milk, so it’s best to keep it under 300 mg per day—that’s about 2-3 cups of coffee or 5-6 cups of tea.
And decaf? It’s a safer bet but still has some caffeine and can mess with iron absorption, so moderation is key!
2. Chocolate 🍫
Before you go all-in on a block of dark chocolate, remember that it contains theobromine, a stimulant similar to caffeine. While an occasional square won’t hurt, too much could make your baby fussy or wide-eyed at bedtime. Dark chocolate has the most caffeine, while white chocolate has the least. Milk chocolate is somewhere in between. So, enjoy in moderation, or risk a tiny chocolate-fueled party animal!
3. Alcohol 🍷
Let’s be real—after months of skipping happy hour, a glass of wine sounds heavenly. Good news: one standard drink (10g of alcohol) is generally okay. But alcohol peaks in breast milk 30-60 minutes after drinking and can linger for up to 2-3 hours per drink. The more you have, the longer it sticks around. If you’re planning a celebratory toast, consider timing feeds accordingly or expressing milk beforehand!
4. High-Mercury Fish 🐟
Fish is packed with omega-3s (great for bub’s brain!), but some types contain high levels of mercury, which can be harmful to your baby’s development. Avoid fish like shark, marlin, swordfish, king mackerel, and bigeye tuna. Instead, opt for low-mercury alternatives like salmon, sardines, and shrimp (aim for 2-3 servings per week).
5. Gassy Foods & Fizz 🥦🥤
Certain foods can cause bloating and gas for you—and your baby! If your bub seems uncomfortable after feeds, consider cutting back on:
- Carbonated drinks (bubbles = gassy baby!)
- Cabbage, beans, brussels sprouts, cauliflower
- Dairy products (if your baby has a sensitivity)
- Highly processed foods
Every baby is different, so test and see what works best!
6. Peppermint, Parsley & Sage 🌿
These herbs aren’t just for sprucing up dinner—they can reduce milk supply when consumed in large amounts! A sprinkle in your food is fine, but be mindful if you’re drinking peppermint tea by the litre or piling on the parsley!
7. Dairy (for Sensitive Babies) 🥛
While most babies handle dairy just fine, some struggle with lactose or cow’s milk protein intolerance. Signs of a dairy sensitivity can include colic, reflux, rash, green stools, and excessive gas. If you suspect an issue, try cutting dairy for 2-3 weeks and see if your baby improves.
8. Peanuts & Tree Nuts 🥜
Peanut and nut allergies are common, especially if there’s a family history of allergies, eczema, or asthma. If your baby shows signs of a reaction—such as rash, vomiting, or difficulty breathing—consult a doctor. If all is well, nuts are a great source of protein, healthy fats, and vitamins, so enjoy them!
What If Your Baby Has Food Sensitivities? 🤔
If you suspect a food is upsetting your bub, try an elimination diet:
- Cut out the suspected food (e.g., dairy, soy, eggs, gluten) for 2-4 weeks.
- Monitor symptoms—is baby less fussy? Sleeping better?
- Reintroduce foods one by one and note reactions.
Keeping a food diary can also help pinpoint any problem foods.
Finding Balance: What CAN You Eat & Drink? 🍎🥑🥩
Breastfeeding hunger is real! Instead of stressing over what to avoid, focus on nutrient-rich foods: ✅ Lean proteins (chicken, fish, eggs, beans) ✅ Healthy fats (avocado, nuts, olive oil) ✅ Fruits & veggies (for vitamins & hydration) ✅ Whole grains (brown rice, oats, quinoa) ✅ Plenty of water! (aim for 2.5-3 litres per day)
FAQs 💡
Can I drink milk while breastfeeding? Yes! But if your baby shows signs of a sensitivity (gas, eczema, reflux), consider a trial period without dairy.
What foods can make babies gassy? Dairy, broccoli, cauliflower, cabbage, and high-fibre foods can sometimes lead to a windy little bub.
Can I drink Coca-Cola while breastfeeding? Coca-Cola contains caffeine and a ton of sugar, which isn’t ideal. A 375ml can has about 32mg of caffeine, and Diet Coke has 42mg. If you really want one, limit intake and stay hydrated!
What foods can upset a breastfed baby’s stomach? Spicy foods, citrus fruits, caffeine, dairy, and certain veggies may cause tummy trouble for some babies.
The Bottom Line 🎉
Breastfeeding is hard work, and you deserve to enjoy your food! The key is moderation—a little coffee, a bite of chocolate, or the occasional glass of wine is fine. Listen to your body (and your baby!), eat a balanced diet, and enjoy this special time with your little one!
Cheers to happy feeding, happy babies, and happy mamas! 💕
References:
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https://www.health.gov.au/topics/alcohol/about-alcohol/standard-drinks-guide
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https://www.rch.org.au/kidsinfo/fact_sheets/Peanut_and_tree_nut_allergy/
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https://www.healthline.com/nutrition/caffeine-in-coke#coke-vs-diet-coke
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https://www.hopkinsmedicine.org/health/conditions-and-diseases/food-allergies-in-children