What to eat while breastfeeding

You do not need a special diet while breastfeeding. A varied diet, as for any adult, is enough: fruit and vegetables, bread and grains, meat, fish, eggs or pulses, milk and dairy. Even when you do not eat perfectly, your milk is still the best food for your baby.

Drinks

Many mothers feel thirsty while feeding. Keep a glass of water beside you whenever you sit down to feed. Water, milk and fruit juice diluted with water are good choices. There is no need to drink more than your body asks for: drink when you are thirsty.

Fish

Eat fish twice a week, one of them an oily fish such as sardines, mackerel or salmon. Do not eat oily fish more than twice a week. Have swordfish no more than once a week, as it can contain more mercury.

Coffee

Caffeine passes into breast milk and can make your baby more unsettled or keep them awake. Keep it under 200 mg a day, and lower still while your baby is under 6 months. A large mug of coffee has around 90 mg. Count black tea, cola and energy drinks too, as they contain caffeine.

Advice you will often hear

“Eat for two so you have milk.” How much milk you make depends mostly on how often your baby feeds, not on how much you eat. Eat when you are hungry, choose foods that fill you up, and do not worry if your appetite changes from day to day.

“Drink lots of milk so you have milk.” Cow’s milk is a good source of calcium, but it does not increase breast milk. What does is frequent feeding and a good latch. See breastfeeding: the first days.

“Do not eat beans, cabbage or onions, they give the baby wind.” There are no foods every breastfeeding mother has to cut out. Most babies are not affected by what their mother eats. If you notice your baby is always unsettled after a particular food, talk to your paediatrician before cutting foods out of your diet.

“Do not eat peanuts, they cause allergies.” You can eat peanuts and peanut butter unless you are allergic to them yourself.

When you need more care

If you do not eat meat, fish or dairy, you may need vitamin B12, calcium, iodine or vitamin D from fortified foods or supplements. Ask your doctor or pharmacist about vitamin D, especially in winter, and about any other supplement you are thinking of taking.

Alcohol passes into breast milk. The safest choice is to avoid it, especially in the first months.

Sources we consulted

• NHS: Breastfeeding and diet

Written by the mam.al editors as general information. It does not replace advice from your doctor or midwife. Contains public sector information licensed under the Open Government Licence v3.0.