What fruits can I eat while breastfeeding?

Reviewed by Poonam Sachdev on June 26, 2022

It’s a good source of protein. Some, like salmon and tuna, also give you omega-3s, which your body needs. But what about mercury and other contaminants? You can have cooked seafood twice per week. Each serving can be up to 6 ounces, which is the size of two decks of cards. Choose types that are lower in mercury, such as salmon, tilapia, and trout. Avoid shark, swordfish, king mackerel, and tilefish, which have high levels of mercury.

Love hot sauce? Most babies can handle it and other fiery foods in your diet. But if your little one is gassy or colicky and gets diarrhea every time you sprinkle red pepper flakes over your pizza, cut back on the heat for a few weeks to see if that helps.

They’re full of flavor. But some herbs may affect how much milk your body makes. For instance, eating a lot of parsley could curb lactation. And too much sage and peppermint may cut your milk supply. For some nursing moms, even peppermint-flavored toothpaste and candies are a problem.

It’s rarely a problem. But see how your baby does. Tell your pediatrician if your tot gets skin problems, has trouble breathing after breastfeeding, or has other symptoms.

As refreshing as your cup of chai or Earl Grey may be, it has some downsides. It’s got caffeine, which can affect your sleep – and your baby’s. It may also make it harder for your body to absorb iron, which you need for energy. If you drink hot or iced tea, try not to sip it when you eat foods that are rich in iron, such as lean meat; dark, leafy greens; and fortified breakfast cereals.

What if you aren’t allergic, and you want to prevent your baby from developing an allergy? Sorry, but there’s no proof that you can do that by skipping specific foods. Cutting certain foods out of your diet may make the skin condition eczema less likely for your little one. Ask your doctor or pediatrician for advice.

Breastfeeding can make you thirstier than you usually are. If that’s the case, drink a glass of water every time you breastfeed. But no matter how parched you feel, don’t go for regular sodas or fruit drinks, which give you calories without nutrition.

It's best for your baby if you don't have any booze at all. But if you do choose to drink, don’t breastfeed until the alcohol has completely cleared your milk. For 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor, wait at least 3 hours. Pumping doesn’t speed that up.

Common culprits include beans, broccoli, cabbage, and Brussels sprouts. Bloating, burping, and passing gas are normal. But if your baby is gassy or has colic, avoid these foods for a few weeks to see whether they relieve the symptoms.

Both have caffeine. You’ll also find it in energy drinks and cola. If you’re lost without your latte, limit yourself to 2-3 cups per day of the brewed kind. Or you could switch to decaf.

The most important thing is to include a wide variety of fresh, healthy foods in your breastfeeding diet.

If you think something you're eating is affecting your baby through your breast milk, talk to your GP or health visitor, or call the National Breastfeeding Helpline on 0300 100 0212.

Unless you're allergic to peanuts, there's no evidence to suggest you should avoid them (or any peanut based foods like peanut butter) while breastfeeding. If you're worried about it, or concerned about your baby developing a food allergy, speak to your doctor or health visitor.

Cows' milk allergy (CMA) is one of the most common childhood food allergies. While it's more common when first infant formula milk is introduced or when your baby starts eating solids, it can happen while breastfeeding.

Symptoms include:

skin reactions: such as a red itchy rash
swelling: lips, face and around the eyes
tummy ache, vomiting, colic, diarrhoea or constipation
runny or blocked nose
eczema

Some babies are lactose intolerant (lactose is the natural sugar in milk). This means they can't digest it – but this not an allergy and may only be temporary. Symptoms include:

diarrhoea
vomiting
tummy pain or rumbling
wind

If you're worried that your baby is showing signs of an allergic reaction, or intolerance, speak to your doctor. They'll assess your baby and advise you on the best course of action.

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You don't need to eat anything special while you're breastfeeding. But it's a good idea for you, just like everyone else, to eat a healthy diet.

A healthy diet includes:

at least 5 portions of a variety of fruit and vegetables a day, including fresh, frozen, tinned and dried fruit and vegetables, and no more than one 150ml glass of 100% unsweetened juice
starchy foods, such as wholemeal bread, pasta, rice and potatoes
plenty of fibre from wholemeal bread and pasta, breakfast cereals, rice, pulses such as beans and lentils, and fruit and vegetables – after having a baby, some women have bowel problems and constipation, and fibre helps with both of these
protein, such as lean meat and chicken, fish, eggs, nuts, seeds, soya foods and pulses – at least 2 portions of fish a week is recommended, including some oily fish
dairy foods, such as milk, cheese and yoghurt – these contain calcium and are a source of protein
non-dairy sources of calcium suitable for vegans include tofu, brown bread, pulses and dried fruit
drinking plenty of fluids – have a drink beside you when you settle down to breastfeed: water and skimmed or semi-skimmed milk are all good choices

See more detailed advice about healthy eating.

Small amounts of what you're eating and drinking can pass to your baby through your breast milk. If you think a food you're eating is affecting your baby and they're unsettled, talk to your GP or health visitor, or contact the National Breastfeeding Helpline on 0300 100 0212.

Everyone, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10mcg of vitamin D.

From late March/April to the end of September, the majority of people aged 5 years and above will probably get enough vitamin D from sunlight when they are outdoors. So you might choose not to take a vitamin D supplement during these months

You can get all the other vitamins and minerals you need by eating a varied and balanced diet.

Ask your GP or health visitor where to get vitamin D supplements. You may be able to get free vitamin supplements without a prescription if you're eligible for Healthy Start.

You're entitled to free NHS prescriptions for 12 months after your baby is born. You will need to show a valid maternity exemption certificate to prove your entitlement.

If you did not apply for a maternity exemption certificate while you were pregnant, you can still apply at any time in the 12 months after your baby is born.

The following snacks are quick and simple to make, and will give you energy and strength:

fresh fruit
sandwiches filled with salad, grated cheese, mashed salmon or cold meat
yoghurts and fromage frais
hummus with bread or vegetable sticks
ready-to-eat dried apricots, figs or prunes
vegetable and bean soups
fortified unsweetened breakfast cereals, muesli and other wholegrain cereals with milk
milky drinks or a 150ml glass of 100% unsweetened fruit juice
baked beans on toast or a baked potato

You can get Healthy Start vouchers if you're pregnant or have a young child under 4 and are getting certain benefits or tax credits, or you're pregnant and under 18.

These can be spent on milk and fresh or frozen fruit and vegetables, or they can be put towards formula milk if you're not breastfeeding.

You can't use vouchers to buy fruit and veg with added fat, sugar and salt or flavourings, such as oven chips and seasoned stir fries. You can also get Healthy Start vouchers for free vitamin supplements.

For more information or an application leaflet, visit the Healthy Start website, or call the helpline on 0345 607 6823.

If you're already receiving Healthy Start vouchers, ask your midwife or health visitor where you can exchange the vouchers for vitamins.

Eating fish is good for your and your baby's health, but while you are breastfeeding you should have no more than 2 portions of oily fish a week. A portion is around 140g.

Oily fish includes fresh mackerel, sardines, trout and salmon.

All adults should also eat no more than 1 portion a week of shark, swordfish or marlin.

See more about eating fish while pregnant or breastfeeding.

Caffeine can reach your baby through your breast milk and may keep them awake.

Caffeine occurs naturally in lots of foods and drinks, including coffee, tea and chocolate. It's also added to some soft drinks and energy drinks, as well as some cold and flu remedies.

Caffeine is a stimulant and can make your baby restless. It's a good idea for pregnant and breastfeeding women to restrict their caffeine intake to less than 200mg a day:

1 mug of filter coffee: 140mg
1 mug of instant coffee: 100mg
1 250ml can of energy drink: 80mg (larger cans may contain up to 160mg caffeine)
1 mug of tea: 75mg
1 50g plain chocolate bar: up to 50mg
1 cola drink (354mls): 40mg

Try decaffeinated tea and coffee, herbal teas, 100% fruit juice (but no more than one 150ml glass per day) or mineral water. Avoid energy drinks, which can be very high in caffeine.

If you'd like to eat peanuts or foods containing peanuts, such as peanut butter, while breastfeeding, you can do so as part of a healthy, balanced diet (unless, of course, you are allergic to them).

There's no clear evidence that eating peanuts while breastfeeding affects your baby's chances of developing a peanut allergy. If you have any questions or concerns, you can talk to your GP, midwife or health visitor.

See more about food allergies.