A mother breastfeeding her baby at home — close contact, breastfeeding and a mother's care

A breastfeeding mother’s diet: science versus myths

Valeriia Varnitska

Feeding therapist in the Responsive Feeding approach, weaning and child nutrition consultant

Kateryna Slyviak

Family doctor, breastfeeding and baby nutrition consultant, feeding therapist in the SOS approach

Restrictions in your diet are never easy, especially when they involve familiar, nourishing foods. Sadly, women who are breastfeeding often face groundless advice about diets and restrictions – from relatives, friends and even medical staff.

Our article will help you work out which aspects of eating while breastfeeding really do have a scientific basis, and which have no evidence behind them and belong more in the category of myths.

Two mothers feeding their babies breast milk while sitting on a sofa at home — breastfeeding support and caring for their children

Myth: you have to eat nuts, halva, condensed milk and so on to make your milk fattier
Myth: you must cut out legumes, cabbage, sparkling water and other gas-forming foods, because your baby will get bloating and colic
Myth: to have milk, you must drink animal milk
Myth: you have to drink lactation teas to increase your milk supply
Myth: you should avoid spicy and highly seasoned food, garlic and so on
Myth: to make more milk you need to drink a lot, and with oversupply you should limit water instead
Myth: beer or wine can increase the amount of milk
Myth: you can't eat red fruits, vegetables or berries because they are strong allergens
Allergens in a mother's diet: should you avoid them
The risks of restrictions with no grounds
How to eat during breastfeeding in a way that benefits your health
Do you need to eat more while breastfeeding?
Drinks and foods that contain caffeine
Alcohol and breastfeeding
Additional vitamin and mineral supplements during lactation
Conclusion

Myth: you have to eat nuts, halva, condensed milk and so on to make your milk fattier

A mother’s diet does not affect the amount of fat or the calorie content of breast milk – these stay almost unchanged in human milk. However, the type of fat really can change depending on which fats dominate the mother’s diet. That is why a woman who is breastfeeding should focus on sources of healthy fats, meaning unsaturated ones. These include avocado, oily fish, nuts and seeds, as well as a variety of vegetable oils, except palm and coconut oil.

The popular “milk-boosting methods” using sweets or high-calorie foods are not only ineffective for lactation, they often lead to gaining extra weight. We will cover this in more detail in one of the following sections.

Myth: you must cut out legumes, cabbage, sparkling water and other gas-forming foods, because your baby will get bloating and colic

There is a widespread belief that during lactation you cannot eat foods that may cause excess gas.

In fact, the compounds that promote gas formation in the mother’s gastrointestinal tract cannot get into breast milk in any way. So even if a certain food causes discomfort for the mother, it does not mean the baby will have the same reaction. A mother can limit a food just for her own comfort.

A baby’s fussiness in the first months is more often linked not to the mother’s diet but to normal age-related things such as infant dyschezia, “purple” crying and the general immaturity of the nervous system.

If a mother has doubts about her baby’s condition, it is worth seeing a pediatrician for further assessment.

Myth: to have milk, you must drink animal milk

Humans are the only animals that consume milk produced by other animals.

No other mammal drinks milk, yet they all produce milk that perfectly matches the needs of their young.

In terms of nutritional value, milk and dairy products are a valuable source of calcium, which is needed for bone health, but there are also other alternative sources of calcium if for some reason a breastfeeding woman cannot consume animal milk.

Myth: you have to drink lactation teas to increase your milk supply

In fact, drinking too much of some herbal teas can suppress lactation or even be toxic, as with fennel. So herbal teas should be drunk in moderation and with care.

In general, any warm, tasty drink can support lactation, thanks to its relaxing and warming effect and, as a result, the release of oxytocin.

To increase your milk supply, you need to put your baby to the breast more often and watch for a correct latch. If you run into difficulties, it makes sense to see a breastfeeding consultant.

Myth: you should avoid spicy and highly seasoned food, garlic and so on

Breast milk and the amniotic fluid the fetus is in during pregnancy can change their flavor depending on the mother’s diet.

But there is no need to worry: spices and seasonings in a mother’s diet cannot cause a baby to refuse the breast or harm them. Some studies even show that after a mother eats garlic, vanilla and other spices, babies suck at the breast more actively.

It has also been shown that babies are able to remember the flavors of breast milk and amniotic fluid and later recognize them when solid foods are introduced.

This does not guarantee instant love for a new taste, but a familiar aroma lowers resistance to the food and increases the chance that your baby will accept it.

In other words, getting to know a variety of flavors through breast milk can help reduce picky eating and increase acceptance of different foods during starting solids and in early childhood.

Myth: to make more milk you need to drink a lot, and with oversupply you should limit water instead

Women who are breastfeeding should drink the same as everyone else – guided by thirst.

Many mothers feel especially thirsty during feeds, particularly in the first months after their baby is born. So it’s a good idea to keep a glass of water within reach, but there’s no need to drink more than you want to: this does not increase the volume of milk.

Limiting fluids when you have oversupply won’t help either – on the contrary, it can lead to dehydration.

Drink when you feel thirsty. It’s also important to watch for signs of dehydration, such as dark yellow or dark urine, infrequent urination and a dry mouth.

Myth: beer or wine can increase the amount of milk

The claim that alcohol or beer can help you relax and increase breast milk production is not supported by current research. Although some substances in barley may affect the hormone prolactin, alcohol itself does not improve lactation. On the contrary, a number of experiments have shown that after drinking alcohol the amount of milk available may decrease.

Studies have observed that in the first 3-4 hours after a small or moderate dose of alcohol, babies took in 20-23% less milk, even when they went to the breast just as often. Mothers often do not notice this, because the length of the feed looks the same from the outside. A similar effect is seen with pumping: two hours after drinking alcohol, significantly less milk comes out.

The reason for this is alcohol’s effect on the hormones responsible for milk release. Alcohol lowers oxytocin levels and raises prolactin. This combination delays milk release, and the baby actually gets a smaller volume of milk.

So alcohol does not help to increase milk. On the contrary, because of its effect on hormones and on the milk ejection reflex, the baby gets less milk for several hours after alcohol is drunk.

Combining breastfeeding and alcohol will be looked at in more detail in one of the following sections.

Myth: you can’t eat red fruits, vegetables or berries because they are strong allergens

It’s worth understanding that allergies in the body are usually triggered by proteins, not by the pigments that give foods their color – so the color and brightness of a food does not matter.

For example, the most common food allergens are usually neutral or light in color – eggs, milk, tree nuts, wheat and so on.

Each color of plant foods corresponds to the presence of certain nutrients and antioxidants, so giving up red, green, orange or other colored foods leads only to unjustified restrictions and the loss of valuable nutrients.

Overall, current recommendations do not support the preventive exclusion of foods without good reason, and this also applies to common allergens.

Allergens in a mother’s diet: should you avoid them

In the past, and sometimes still today, breastfeeding women were advised to avoid the foods most often associated with food allergy. However, current research does not point to a lower risk of allergy or atopic dermatitis in children whose mothers restrict their diet during breastfeeding or pregnancy.

What’s more, studies show that babies who were exclusively breastfed for six months had a lower risk of developing allergic diseases, or their allergy symptoms were mild, even in cases where there was food allergy in the family history.

Can allergens pass through breast milk?

As a rule, a baby who is fed breast milk very rarely has an allergic reaction to something passed on through the mother’s milk, because only traces of proteins get into breast milk.

The American Academy of Pediatrics states that only 2-3% of babies may develop an allergy to a food in their mother’s diet, and the most likely cause will be cow’s milk or its derivatives.

So, based on research and statistics, there are no grounds for avoiding particular allergens while breastfeeding your baby as a preventive measure. Even if there is a food allergy to a certain food in the family history.

However, in that case you can consult an allergist for individual advice on the mother eating allergens and on offering them when starting solid foods.

Symptoms of food allergy in a baby may include:

Severe distress in your baby.
Chronic diarrhea or constipation.
Blood in the stool.
Frequent spitting up in large amounts.
Hives (urticaria).
A flare-up of atopic dermatitis.
Breathing problems.

Important: the conditions listed can be either a normal variant or symptoms of other illnesses, so only an allergist can finally confirm or rule out an allergy, based on a full assessment!

If you suspect that a certain food is affecting your baby, that food and all its derivatives should be temporarily removed from the diet (reading labels carefully), and you should watch for 2-4 weeks to see whether the symptoms improve. If there is no change, it is unlikely that this food is the cause, and it can be returned to the diet. In that situation it makes sense to consider excluding another possible food allergen.

If the symptoms do decrease, the food should be reintroduced gradually to confirm a food allergy. If your baby has had serious allergic reactions before, reintroducing the food should be agreed with an allergist.

An allergic reaction can happen to any food, but most food allergies involve the foods in the “Big Nine” allergens, namely:

Milk and dairy products
Eggs
Soy
Cereals containing gluten (wheat, rye, barley)
Fish and seafood
Tree nuts
Peanut
Sesame

When large food groups are excluded, it is important to keep the diet complete and balanced. For example, if dairy products are removed from the diet, you should make sure there is enough calcium from other sources or from calcium-fortified foods.

The risks of restrictions with no grounds

Healthy, balanced eating is always important, and especially during pregnancy and lactation, which is why among authoritative international organizations in health care, gynecology and pediatrics you will not find such a term as “a breastfeeding mother’s diet”.

First of all, a complete diet is needed by the woman herself: for her physical and mental health, for her fastest possible recovery after pregnancy and birth, and for her ability to fully care for her baby.

The discomfort a woman feels because of strict or long-lasting dietary restrictions can be so strong that it leads to stopping breastfeeding early. And that, in turn, deprives mother and baby of the benefits and advantages that breastfeeding gives.

Breastfeeding uses a lot of energy and nutrients, so restrictive diets with no grounds are not only ineffective but also harmful to the health of mother and baby.

Restricting certain food groups first of all depletes the mother’s nutrient stores and can lead to deficiencies. And cutting calories too harshly, along with a generally poorer diet, can worsen the quality of breast milk in the long term. For example, if the mother’s diet lacks sources of water-soluble vitamins, in particular C, B9 and B12, their amount in breast milk will also be lower.

How to eat during breastfeeding in a way that benefits your health

The basic principles of healthy eating for mothers who are breastfeeding are no different from the general recommendations, and they are as follows:

Eat at least 5 portions of fruits, vegetables, greens and berries every day (potatoes and sweet potato do not count here).

These foods are a source of antioxidants, vitamins, minerals and fiber. The more variety the better, including variety of color. Give preference to fresh ones, but frozen and canned (preferably without sugar) fruits and vegetables are also a good option for adding variety to your diet.

Juice, however, even freshly squeezed, is not an alternative to whole fruits.

1 portion of fresh, canned or frozen fruits and vegetables is 80 g; for dried ones it is 30 g.

Let 50% of your plate be filled with these foods.

Add sources of carbohydrates to every meal and fill a quarter of your plate with them.

They are rich in fiber and in a variety of vitamins and minerals — in particular, they contain B vitamins, magnesium and zinc. Carbohydrates are also an important source of energy.

It is best to choose whole grain sources such as buckwheat, millet, pearl barley, barley groats, oatmeal (porridge), brown rice, bulgur, quinoa, amaranth and products made from them. Don’t forget legumes either, such as chickpeas, beans and lentils, as well as potatoes and sweet potato.

Processed grain sources (regular pasta, including durum wheat pasta, bread and baked goods made with white flour, white rice, couscous and so on) also have a place in a healthy diet, but preference should be given to the foods mentioned above.

Potatoes and sweet potato can also be placed in this category.

Give a quarter of your plate to protein foods.

Protein is the body’s main building material — it supports the growth and repair of tissues, supports the work of the immune system, muscles, hormones and enzymes, and also helps you stay full longer.

The main sources of protein are: meat, fish, organ meats, eggs, soy. Limit red meat in favor of other sources of protein, but do not avoid it completely, since it is a good source of iron.

Be sure to eat fish and seafood, but it is recommended to limit yourself to 2-3 portions a week, one of which should be oily fish (salmon, herring, mackerel, sardines).

One portion equals 120-140 g of fish or seafood before cooking.

Fish is an excellent source of protein and contains vitamins and minerals that women need, and oily fish also contains plenty of omega-3 fatty acids, which are needed for a baby’s development, especially the brain and the immune system.

It is important to avoid fish high in mercury, such as Pacific bigeye tuna, shark, swordfish and king mackerel.

A certain amount of protein is also found in legumes (peas, beans, chickpeas, lentils), nuts and seeds.

Have 2-3 portions of dairy products or calcium-fortified dairy alternatives every day to meet your calcium needs.

It is best to choose low- and medium-fat dairy products with no added sugar. For example, milk, fermented milk drinks, hard cheese and curd cheese, mozzarella, calcium-fortified plant milk and yogurt. Fermented milk drinks are also a good source of probiotics, which support gut health.

Don’t forget about fats: they should be present in a portion at every meal, mainly healthy ones, that is, unsaturated.

Fats take part in metabolic processes, are a source of energy, help with the absorption of fat-soluble vitamins, are needed for brain health and help you stay full.

It is worth emphasizing that the type of fat in breast milk can change depending on the type of fats that predominate in the mother’s diet, so during lactation it is especially important for a woman to focus on sources of healthy fats.

Healthy fats are unsaturated fats. They are found in avocado, nuts, seeds, olives, in vegetable oils (except palm and coconut) and in oily fish — salmon, herring, sardine, mackerel.

Fats of animal origin, such as salo (cured pork fat), various kinds of fatty meat, butter, ghee, cream, as well as palm and coconut oils, belong to saturated fats, which are also needed, but in moderation. They should make up no more than 10% of your daily diet.

A portion of fat is roughly the size of your thumb.

Clean drinking water is the main drink.

A woman during lactation, like everyone else, should drink according to her sense of thirst. Many mothers notice that thirst increases while breastfeeding — this is the body’s signal that fluids need to be topped up. Dark yellow urine is also a sign of a lack of fluids.

In such cases it helps to drink a small amount of water or another drink every time you feed. Any fluid counts — tea, coffee, soups, fruits — but the main share of the fluid you drink should be clean drinking water.

The right snacks.

Snacks are an important part of healthy eating: they help maintain energy levels between main meals, regulate appetite and reduce the risk of overeating, and they also provide extra nutrients.

For snacks to be truly useful, it is best to combine at least two food groups.

For example: a fermented milk product with fruits or dried fruits, bread or a crispbread with nut butter, avocado or cheese, fruits with nuts or seeds, hummus with carrot or cucumber, and so on.

Limit ultra-processed foods and foods that contain trans fats and large amounts of salt and sugar.

Ultra-processed foods are characterized by a high content of saturated or trans fats, salt and sugar. They go through several processing steps, which lowers their nutritional value but increases their calorie content.

Examples of processed food include: fast food, store-bought snacks, most store-bought confectionery, convenience foods, sausage products and so on.

And last but not least — do not completely ban “less healthy” food, such as candy and fast food.

It has a place in your diet too.

Healthy eating does not mean completely cutting out food with low nutritional value; it is enough to follow the 85/15 principle, where at least 85% comes from a balanced diet and 15% from candy and fast food.

This way you will be able to keep up healthy eating for as long as possible and at the same time continue to enjoy your favorite treats, avoiding the breakdowns that come with harsh limits and bans.

Do you need to eat more while breastfeeding?

During breastfeeding, the body usually needs more nutrients. A woman who is breastfeeding uses about 350–500 kilocalories more than a woman who is neither pregnant nor breastfeeding.

This does not mean you need to increase your portions significantly; what matters is that the extra calories come from nutrient-dense foods.

Your exact energy needs depend on your BMI, your health and your level of physical activity. For example, women who are underweight usually need more calories while breastfeeding. If you gained more weight than needed during pregnancy and still have a small excess after birth, there is usually no need to increase the calorie content of your diet any further.

How intensively you breastfeed also matters: with exclusive breastfeeding, calorie needs are higher than with mixed feeding. This explains why many women find it easier to lose weight after birth while breastfeeding, although breastfeeding itself is not a universal way to lose weight.

It is best to go by your own feeling of hunger. At the same time, it is important to remember that physical hunger can be confused with tiredness or emotional hunger, and lack of sleep often increases appetite.

Remember: getting your weight back to normal after birth is a marathon, not a sprint.

Give yourself time and be kind to yourself. Your body has been through an incredible journey — it carried a baby for 9 months, went through birth, and is now continuing to do extraordinary work: recovering, feeding and supporting your baby’s life. It is completely normal for progress to happen gradually. Your body deserves respect, care and gratitude for everything it does for you and your baby.

If you feel worried about your weight or your diet, it is worth seeing a dietitian or a nutrition consultant who specializes in working with women during breastfeeding and recovery after birth. They will help you put together a plan that supports both you and your baby, without unnecessary stress.

Drinks and foods that contain caffeine

Caffeine is a stimulant that is naturally present in many foods and drinks, including coffee, tea and chocolate. It is also added to some soft drinks and energy drinks, and to some cold and flu remedies.

According to the Australian Breastfeeding Association, a baby may receive about 1% of the caffeine the mother consumes, since caffeine can pass into breast milk.

If the mother consumes it in large amounts, the baby may be unsettled and sleep worse.

According to the recommendations, consuming caffeine in moderate amounts is unlikely to affect your baby.

The peak amount of caffeine in milk is reached about 1 hour after it is consumed. The best time to breastfeed your baby is before you drink coffee, or 1 hour or more afterwards.

Women who are breastfeeding are advised to have no more than 200–300 mg of caffeine per day.

Approximate caffeine content in drinks and foods:

1 cup of coffee: 80–140 mg,
1 cup of black tea: 60–80 mg,
1 cup of green tea: 30–50 mg,
1 cup of hot chocolate or cocoa: 5–10 mg,
1 liter of cola: 80–100 mg,
Dark chocolate: a bar weighing 100 g contains up to 50 mg,
Milk chocolate: a bar weighing 100 g contains up to 25 mg.

Even so, some babies may sometimes react to a smaller amount of caffeine. This is especially true of babies born prematurely and of babies under 3–4 months.

If you suspect that your baby is sensitive to caffeine, it is worth removing drinks and foods containing it completely for a while and watching your baby’s behavior for a few days. If you notice changes for the better, you can assume there is a reaction to caffeine. After that, caffeine can be brought back gradually, starting with very small amounts and watching for a reaction.

This way you can work out the amount that does not make your baby unsettled.

Alcohol and breastfeeding

Like caffeine, alcohol also passes into breast milk and can affect your baby. However, unlike caffeine, there is no safe dose of alcohol at all, so not drinking alcohol is the best choice.

If the decision is to drink alcohol, it is better to avoid it during the first month, while breastfeeding is being established.

After that, it is worth limiting yourself to 1 serving of alcohol and avoiding breastfeeding for 2–3 hours after drinking. 2 servings of alcohol require twice as much time, 3 — three times as much, and so on.

A serving of alcohol:

330 ml of beer
140 ml of wine
45 ml of spirits

It is worth understanding that expressing milk right after drinking alcohol does not reduce its concentration in breast milk. The alcohol level in breast milk is practically the same as in the mother’s blood, and the milk will contain alcohol for as long as it circulates in the blood.

If you plan to drink alcohol, during the waiting period your baby should be fed milk prepared in advance. You can express a small amount of milk after drinking alcohol only to relieve discomfort in your breasts, because after the recommended waiting time there is usually no other need to express.

Important: there is no safe dose of alcohol — even small amounts can have a negative effect on health. This applies both to short-term effects (impaired attention, coordination, reaction time) and to possible long-term consequences for the body.

Drinking alcohol can reduce an adult’s ability to respond adequately to a baby’s needs, affect the quality of nighttime care, reduce alertness and increase the risk of dangerous situations (for example, falling asleep with your baby in your arms or in the same bed while intoxicated).

So the question of safety concerns not only the amount of alcohol, but also the timing, the context, the parents’ ability to care for their baby and to create a safe environment for them.

Additional vitamin and mineral supplements during lactation

During lactation a woman’s body needs additional nutrients.

But usually, with a balanced and varied diet, it is entirely possible to get enough vitamins and minerals from food.

The exception is vitamin D, and also iodine in certain circumstances — these nutrients are recommended to be added to the diet as supplements.

In some cases supplements of other micronutrients may also be needed.

This is relevant, for example, if a woman follows a vegetarian diet or has a history of iron deficiency. These include calcium, iron, omega-3 fats, vitamin B12, zinc and folic acid.

Whether you need them and the best doses should be discussed with your family doctor or a dietitian.

Conclusion

Overall, breastfeeding does not require special diets or strict restrictions: science confirms that most common prohibitions are myths.

A mother’s diet affects only certain details of the milk’s composition, not its fat content or volume, so there is no need to exclude foods without good reason. Instead, a varied, complete diet helps you keep your energy, support your own health and give your baby everything they need.

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