Breastfeeding Diet: What to Eat and Drink

You're breastfeeding and wondering what you should eat. Your body is producing milk around the clock, and it needs extra fuel to do the job. The good news is that you don't need to follow any strict diet.

Here's an overview of the nutrients that matter most, what to eat more of, and what you can safely limit.

How Much Extra Do You Need?

Your body uses energy to make breast milk. The AAP and WHO recommend that breastfeeding women consume roughly 500 extra calories per day compared to their usual intake.

500 calories is roughly equivalent to:

• Two slices of bread with toppings and a glass of milk
• A bowl of oatmeal with fruit and nuts
• A snack of yogurt, berries, and granola

You don't need to count calories. Eat when you're hungry and choose foods that give you lasting energy. Most breastfeeding parents naturally notice an increase in appetite.

Key Nutrients for Breastfeeding

Some nutrients are especially important while breastfeeding. Here are the ones to focus on:

Iron

Many women have depleted iron stores after birth. Iron-rich foods help rebuild your energy. Good sources include red meat, beans, lentils, spinach, and iron-fortified cereals.

Calcium

Your baby needs calcium to build bone. Your body prioritizes the baby's needs, and if you don't get enough calcium through food, your body draws from your own bones. Eat dairy products, leafy green vegetables, and calcium-fortified foods.

Omega-3

Omega-3 fatty acids (DHA) are important for your baby's brain development. You get omega-3 from fatty fish like salmon, mackerel, and trout. Aim to eat fish 2–3 times per week.

Iodine

Breastfeeding parents need around 290 micrograms of iodine per day. Iodine is essential for your baby's brain development and thyroid function. Good sources include dairy products, eggs, fish, and seafood. Consider a supplement if you eat little dairy — speak with your doctor.

Vitamin D

The AAP recommends that breastfed babies receive a vitamin D supplement (400 IU daily) since breast milk alone may not provide enough. For the nursing parent, a daily supplement of around 600 IU is also recommended. Discuss this with your pediatrician.

Foods to Eat More Of

You don't need a special diet to breastfeed. A varied diet with enough energy is the best foundation. Here are foods that give you a lot of nutrition:

Fish and seafood: 2–3 times per week. Salmon, trout, and other fatty fish provide omega-3 and iodine.

Dairy products: Milk, yogurt, and cheese provide calcium and iodine. Aim for 3–4 portions per day.

Whole grains: Whole grain bread, oatmeal, and whole wheat pasta provide lasting energy and B vitamins.

Vegetables and fruit: At least five portions a day. Vary the colors to get a range of vitamins and minerals.

Beans and lentils: Great sources of iron, protein, and fiber.

Nuts and seeds: Healthy snacks that provide energy, good fats, and minerals.

Staying Hydrated

Breastfeeding parents need more fluids than usual. Breast milk is about 87% water, and your body needs a steady supply to keep production going.

Aim for 2–3 liters of fluid per day. Water is best, but milk, caffeine-free tea, and soups count too. A helpful habit is to keep a glass of water where you nurse — and take a few sips every time the baby feeds.

Signs you may be drinking too little:

• Dark urine
• Dry mouth
• Headaches
• Fatigue

Caffeine and Breastfeeding

You don't need to cut out coffee entirely. The WHO and AAP suggest keeping caffeine under 300 mg per day while breastfeeding — roughly 2–3 cups of filtered coffee.

Caffeine does pass into breast milk, but in small amounts. Some babies may seem restless if their parent drinks a lot of caffeine. If your baby is sleeping poorly or is unsettled, try reducing your intake.

Caffeine content in common drinks:

Fish and Mercury — What's Safe?

Fish is one of the most important foods during breastfeeding because of omega-3 and iodine. Most fish are completely safe to eat.

Avoid or limit:

• Shark, swordfish, king mackerel, and tilefish (high mercury content)
• Large tuna steaks (limit to once per week)

Eat freely:

• Salmon, trout, mackerel, cod, haddock
• Shrimp and mussels
• Canned light tuna (lower mercury)

Alcohol and Breastfeeding

The safest choice is to avoid alcohol entirely while breastfeeding. If you do choose to drink occasionally, wait at least 2 hours per standard drink before nursing, to allow alcohol to clear from your milk. Pumping and dumping does not speed up this process.

Read more in our detailed article on alcohol and breastfeeding.

Allergenic Foods — Do You Need to Avoid Anything?

No. You don't need to avoid nuts, eggs, dairy, or other common allergens unless your baby shows signs of a reaction. Recent research suggests that exposure through breast milk may actually have a protective effect against allergies.

Talk to your pediatrician if your baby develops a rash, colic, blood in their stool, or other signs that might suggest an allergy.

Myths About Food and Breastfeeding

Myth: Spicy food gives baby colic. No. Flavor compounds can pass into breast milk, but the vast majority of babies tolerate this well. A varied diet makes breast milk varied in flavor, which may actually help babies accept a wider range of foods later.

Myth: Garlic makes babies refuse the breast. The opposite is often true. Studies show that babies may nurse longer when breast milk carries a garlic flavor.

Myth: You need to drink milk to make milk. No. Your body produces breast milk regardless of what you drink. Dairy is a good source of calcium and iodine, but you can get these nutrients from other foods too.

When to Contact Your Healthcare Provider

Get in touch with your doctor, midwife, or a lactation consultant if:

• You feel very fatigued or have low energy over an extended period
• You follow a special diet (vegetarian, vegan, dairy-free)
• Your baby shows signs of allergy or intolerance
• You're unsure whether you need supplements beyond vitamin D

Frequently Asked Questions

How many extra calories do I need while breastfeeding?

The AAP and WHO recommend roughly 500 extra calories per day. That's roughly the equivalent of two slices of bread with toppings and a glass of milk. You don't need to count calories — eat when you're hungry.

Can I drink coffee while breastfeeding?

Yes, but keep it to under 300 mg of caffeine per day — about 2–3 cups of filtered coffee. Caffeine passes into breast milk in small amounts. If your baby seems restless, try cutting back.

Do I need to avoid nuts and eggs while breastfeeding?

No, you don't need to avoid allergens unless your baby shows signs of a reaction. Current research suggests that exposure through breast milk may help protect against allergies.

Do I need supplements while breastfeeding?

Vitamin D is commonly recommended for both nursing parents and breastfed babies. Consider iodine if you eat little dairy. Speak with your healthcare provider about what makes sense for your situation.

Summary

• Eat roughly 500 extra calories per day — choose nutrient-dense foods
• Drink 2–3 liters of fluids daily
• Take a vitamin D supplement daily
• Eat fish 2–3 times per week for omega-3 and iodine
• Limit caffeine to under 300 mg per day (about 2–3 cups of coffee)
• You don't need to avoid allergens unless your baby reacts

Your body is doing a tremendous amount of work. Give it what it needs, and it will take care of the rest.

Read More

• Breastfeeding positions — find what works for you
• Increasing milk supply
• Alcohol and breastfeeding — what does the research say?
• Breastfeeding and work — how to combine them

Sources

1. WHO — Infant and young child feeding
2. AAP — Breastfeeding guidelines
3. FDA — Advice about eating fish