Foods to Avoid While Breastfeeding: What You Need to Know

If you’ve just started breastfeeding, you might be surprised to learn how much what you eat can impact your baby. Picture this: You’re savoring a spicy curry, thinking it’s just another delicious meal, but then your little one ends up fussy and gassy. It’s a real letdown when your food choices make your baby uncomfortable. That’s why understanding which foods to avoid while breastfeeding is so important—it can make a big difference in keeping your baby happy and healthy.

Breastfeeding is already a full-time job with sleepless nights and endless diaper changes, so the last thing you need is to deal with a gassy, uncomfortable baby. The foods you eat can pass through your milk and affect your baby’s tummy. For instance, dairy products might lead to gas and colic, while spicy foods can upset their sensitive stomachs. To make things a bit easier, consider using tools that support your breastfeeding journey. A comfy nursing pillow, like the Boppy Nursing Pi llow, can help both you and your baby stay comfortable during feedings. If you’re struggling with sore nipples, Lansinoh’s Nipple Cream might be just what you need.

Keeping track of what foods work best for you and your baby can be a game-changer. Opting for a high-quality breast pump, like the MomCozy Hands Free M 5, can make expressing milk easier if you need a break or want to store milk for later. Plus, having a stash of Medela Breastmilk Storage Bags on hand can help you keep your milk fresh and ready.

By making smart choices about what you eat and using helpful tools, you can help your baby feel better and keep those smiles coming. For more tips on breastfeeding, check out other breastfeeding posts:

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Foods To Avoid While Breastfeeding

Certain foods can cause tummy troubles for your little one, making it essential to know what to steer clear of while breastfeeding. Here’s a detailed list of foods that might cause issues and why you should consider avoiding them:

Dairy Products

Dairy might be a staple in your diet, but it can cause serious issues for your baby. Many babies have trouble digesting dairy proteins, leading to gas, colic, and even eczema. If you notice your baby is fussy, gassy, or has a rash, it might be worth cutting out milk, cheese, and yogurt from your diet. Since dairy can be sneaky (it’s often in processed foods too), it’s important to read labels and stay vigilant. I also recommend these BioGaia Colic & Gas Relief Drops from Amazon, they help reduces tummy pain, fussing, colic, gas, spit-ups and constipation. Plus, they’re made without dairy, soy, gluten, or sugar and they can really help comfort your baby.

Spicy Foods

Spicy foods can be a fun way to add flavor to your meals, but they might not sit well with your baby. Spices like chili and hot peppers can make your breast milk spicy, which might upset your baby’s delicate tummy. If you’ve been enjoying a lot of spicy dishes and notice your baby seems uncomfortable or gassy, it might be time to cool things down a bit. Opt for milder flavors to keep your little one feeling good.

Caffeine

That morning coffee or afternoon tea might be your go-to for staying awake, but caffeine can make your baby restless and jittery. Babies can’t process caffeine the way adults do, so it can build up in their system and affect their sleep patterns. Try to limit your caffeine intake to one or two cups a day and watch how your baby reacts. You might find that cutting back on caffeine helps your baby stay calm and sleep better.

Gas-Inducing Foods

Foods that cause gas for adults can do the same for babies. Beans, cabbage, and broccoli are common culprits. When you eat these foods, the gas can pass through your milk and lead to a gassy, uncomfortable baby. It’s not that you have to completely eliminate these foods from your diet, but reducing them can help. If you notice your baby is particularly gassy after you eat certain foods, it might be worth avoiding them for a while.

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C but can also be too acidic for some babies. This acidity can make your breast milk more acidic, which might lead to a sore tummy or diaper rash for your little one. If you’re eating a lot of citrus and notice any digestive issues with your baby, try cutting back and see if it helps.

Garlic and Onions

Garlic and onions are great for adding flavor to your meals, but they can also cause gas and upset your baby’s stomach. The strong flavors from these foods can pass through your milk, and your baby might react by being more fussy or gassy. If you love cooking with garlic and onions, try using them in moderation and see how your baby responds.

High Sugar Foods

Sugar might give you a quick energy boost, but it’s not doing any favors for your baby. High sugar foods, like sweets, pastries, and sugary drinks, can lead to gas and discomfort for your baby. Plus, too much sugar in your diet can affect your overall health and milk quality. Keeping your sugar intake in check not only benefits your baby but also supports your well-being.

Processed Foods

Processed foods are often packed with hidden sugars, artificial ingredients, and unhealthy fats. These can impact your baby’s digestion and lead to fussiness or allergic reactions. Try to stick to whole, natural foods whenever possible, and read labels carefully to avoid unnecessary additives. Your baby will benefit from the cleaner, more nutritious choices you make.

Alcohol

It might be tempting to unwind with a glass of wine, but alcohol can pass through your milk and affect your baby’s development and sleep. Even small amounts of alcohol can be disruptive. If you choose to drink, do so in moderation and ensure there’s a significant gap before you breastfeed again. It’s best to wait at least two to three hours per drink before nursing.

Certain Vegetables

While most veggies are great for you, some can cause issues for your baby. Vegetables like cauliflower and Brussels sprouts can be particularly gassy. If you notice your baby is extra gassy or uncomfortable after you eat these veggies, consider cutting back or finding alternatives that are gentler on their little tummy.

Seafood

Seafood can be a healthy part of your diet, but some types are best avoided while breastfeeding. High-mercury fish, like tuna and swordfish, can be harmful if consumed in large amounts. Mercury can pass into your milk and affect your baby’s development. Stick to low-mercury options like salmon or shrimp, and always make sure they’re cooked thoroughly.

What To Eat Instead

Making smart food choices while breastfeeding can help you and your baby stay comfortable and healthy. By focusing on nutrient-rich, easy-to-digest foods, you can avoid potential tummy troubles for your little one and support your own well-being. Here’s a list of baby-friendly foods that are gentle on your baby’s digestive system and packed with the nutrients you need. These options can help ensure both you and your baby feel your best, even as you navigate the ups and downs of breastfeeding.

Fresh Fruits and Vegetables

When it comes to keeping both you and your baby comfortable, fresh fruits and veggies are your best friends. Apples, pears, carrots, and spinach are not only packed with essential vitamins and minerals but also tend to be gentle on your baby’s digestive system. These foods can help ensure you’re getting a range of nutrients without causing any tummy troubles for your little one.

Lean Proteins

Lean proteins like chicken, turkey, and fish (low in mercury) are fantastic for maintaining your energy levels and keeping your diet balanced. Grilled or baked options are best to avoid added fats. These proteins support your health and are less likely to upset your baby’s tummy. For some variety, try incorporating tofu or legumes into your meals as well.

Whole Grains

Whole grains such as oatmeal, brown rice, and quinoa are great choices for a nutritious diet. They provide essential fiber and nutrients without causing digestive issues for your baby. Pair these grains with fresh fruits or veggies for a well-rounded, satisfying meal that supports your well-being.

Healthy Fats

Avocados, nuts, and seeds are excellent sources of healthy fats that are beneficial for both you and your baby. These fats help keep you full and satisfied, and can be easily incorporated into your diet. For a quick snack, consider munching on a handful of almonds or spreading avocado on whole-grain toast.

Non-Caffeinated Herbal Teas

Herbal teas like chamomile or peppermint can be a soothing alternative to caffeinated beverages. These teas can help with digestion and provide a calming effect, which can be beneficial for both you and your baby. They’re a great way to relax without worrying about the caffeine affecting your little one.

Plain Yogurt

If you can tolerate dairy, plain yogurt is a good option. It’s generally easier on your baby’s stomach and contains probiotics that can aid digestion. Choose low-sugar options to keep things healthy and avoid unnecessary additives.

Lean Cuts of Pork and Beef

Lean cuts of pork and beef can also be part of a healthy diet. Opt for cuts like pork tenderloin or lean ground beef, and prepare them by grilling or baking. These meats provide essential proteins and iron without causing digestive discomfort for your baby.

Sweet Potatoes

Sweet potatoes are a nutritious, easy-to-digest alternative to more complex carbs. They’re high in vitamins A and C, which are great for both you and your baby’s health. You can bake or steam sweet potatoes for a simple, healthy side dish or mash them for a tasty addition to your meals.

Eggs

Eggs are a versatile and nutritious option. They provide high-quality protein and are rich in vitamins and minerals. Whether scrambled, poached, or boiled, eggs can be a great addition to your diet that’s generally easy on your baby’s tummy.

Hummus and Nut Butters

Hummus made from chickpeas or nut butters (like almond or cashew butter) are good sources of protein and healthy fats. They’re also relatively easy on digestion and can be used as a dip for fresh vegetables or as a spread on whole-grain toast.

Herbal Infusions

Beyond traditional herbal teas, you might try herbal infusions like ginger or fennel tea. These can be soothing for your digestive system and may help alleviate any gas or bloating you experience.

Final Thoughts

Breastfeeding is a journey filled with its own set of challenges, and your diet plays a big role in your baby’s comfort. By avoiding or reducing foods that can cause gas or upset your baby’s tummy and focusing on these gentle and nutritious foods, you can create a diet that supports your health while keeping your baby happy. Remember, every baby is different, so it’s important to pay attention to how your little one reacts to different foods and adjust accordingly. You’ve got this, and your baby will thank you for all the care you put into making their feeding time as comfortable as possible!