Breastfeeding Diet: How Far of What You Eat Affect Your Baby?

Breastfeeding Diet

Congratulations on your breastfeeding journey! You’ve probably heard a lot of mixed messages about what you should and shouldn’t eat. Suddenly, everything you eat feels like it’s under a microscope. If you’re like most of us, you’ve probably wondered, “Does my baby taste my garlic chicken?” or “Should I skip the spicy tuna roll?” While there’s no need to follow a super strict diet plan, prioritising nutritious food for breastfeeding mother is important. Let’s explore the fascinating connection between a breastfeeding diet and how it might affect your little one.

What Makes Its Way into Your Milk? 


Do you know how some foods leave a lingering taste in your mouth? Well, guess what? Some of those flavours can pass into your breast milk. It’s like a tiny-tasting adventure for your baby! Strong flavours like garlic, spices, or even certain veggies can sometimes make a guest appearance in your milk. Don’t be surprised if your breast milk takes on a hint of garlic after a pasta dinner or a subtle sweetness after a mango smoothie. The cool thing is this flavour exposure might actually help your baby accept different foods later on. It’s like introducing them to a world of tastes before they even start solids!


Here’s the thing: when you drink that morning latte or afternoon iced tea, a small amount of caffeine does make its way into your breast milk. It usually peaks in your milk about an hour after you consume it and then gradually decreases. Most experts agree that moderate caffeine intake is generally safe while breastfeeding. That typically means around 200-300mg per day, which translates to roughly 2-3 cups of coffee (200ml each). 

While occasional overindulgence isn’t a major cause for concern, regularly consuming too much caffeine can make your baby more restless or difficult to soothe. In some cases, babies might become overly stimulated and have difficulty settling down. Every baby is different, and some might be more sensitive to caffeine than others. Pay attention to your baby’s cues. If you notice any changes in their behaviour after you’ve had caffeine, try cutting back to see if that helps.


While the occasional drink might be tempting, it’s important to understand how alcohol affects your breast milk and your baby. When you drink alcohol, it enters your bloodstream and consequently, your breast milk. The concentration of alcohol in your milk mirrors the level in your blood. So, if you’re feeling a bit tipsy, your milk will contain some alcohol too. There’s no established “safe” level of alcohol consumption while breastfeeding. The general consensus among experts is that occasional, moderate intake (one standard drink) is unlikely to harm your baby, especially if you wait at least 2-3 hours per drink before nursing. However, regular or heavy drinking can have negative consequences.

Citrus Fruits

Frequently Asked Questions

  • Can what I eat cause allergies in my baby?

Yes, it’s possible but highly unlikely that what you eat can cause allergies in your baby, especially if neither you nor the baby’s siblings have food allergies. However, it is generally encouraged for mothers to eat a variety of allergenic foods, even during pregnancy, as this early exposure can help your baby build immune tolerance and reduce the risk of developing food allergies later on. That being said, if you notice any unusual symptoms like rashes or digestive issues in your baby after you’ve eaten a particular food, it’s important to talk to your paediatrician. They can help determine if a food allergy is the cause and advise you on the best course of action.

  • Does my diet affect my milk production and quality?

Absolutely! Your diet plays a significant role in your milk production and quality. Certain nutrients in breast milk are directly affected by your intake, including vitamin D, vitamin A, most B vitamins (except folate), choline, omega-3 DHA and iodine. A balanced diet rich in various food groups ensures adequate intake of these nutrients. By focusing on a well-rounded diet, you’ll be providing your baby with the best possible nutrition through your breast milk.

  • Are there foods I should avoid to prevent colic?

It’s important to note that food is unlikely to cause colic in babies, as the gas produced by foods doesn’t pass through breast milk. If your baby is experiencing colic, it’s best to rule out other non-food-related aspects of feeding, such as their suckle quality, whether they’re being burped properly after meals and their overall feeding schedule. Foods should be the last thing to investigate, as unnecessarily eliminating certain foods can increase the risk of nutritional deficiencies for you and potential allergies for your baby. If all other factors have been ruled out, you could consider temporarily reducing your intake of caffeine, dairy, gassy foods (like beans, cabbage, and broccoli) and spicy foods. Remember, every baby is different, so it might take some trial and error to figure out what works best for your little one.

  • How can I increase my milk supply through diet?

While there isn’t conclusive scientific evidence on how specific foods directly increase milk supply, maintaining a balanced diet is essential for your body to have the necessary nutrients to produce milk. Many cultures have traditional confinement food for breastfeeding that is believed to support milk production and overall well-being after birth. It has been studied for its potential benefits:

  • Ginger: A warming spice with potential anti-inflammatory properties that may support milk production.
  • Garlic: Contains compounds that might influence hormone levels related to lactation.
  • Fenugreek: Often used in supplements and teas, it’s believed to mimic estrogen, a hormone important for lactation.
  • Fennel: Contains phytoestrogens, which are plant compounds with weak estrogenic activity.
  • Green papaya: Traditionally used in Asian cultures, it’s thought to stimulate prolactin, a milk-producing hormone.
  • Moringa: A nutrient-rich plant that may support overall health and milk production.

Bottom Line

Your breastfeeding diet doesn’t have to be a source of stress. Embrace the joy of nourishing both yourself and your little one by focusing on whole, healthy foods that make you feel good. Listen to your body (and your baby’s!). If something seems to be causing issues, don’t be afraid to make adjustments. Remember, your breast milk is incredible, and your body knows what to do! While a well-rounded diet is essential, there’s usually no need to eliminate entire food groups unless medically advised. Trust your instincts, consult with your healthcare providers when needed, and most importantly, enjoy this special bonding time with your baby.

Sometimes, the thought of meal planning and prepping while breastfeeding can be a bit much. If you’re looking for a helping hand, consider checking out Tian Wei Signature. They’re a confinement meal provider that offers delicious and nutritious meals designed to support your milk supply and your overall well-being. It might be just the thing to make your breastfeeding and recovery journey a little easier! Visit their website to learn more.