5 Foods to Limit or Avoid While Breastfeeding

When you’re breastfeeding, it can feel like every bite of food needs a
legal consultation first: “Will this coffee keep my baby up all night?
Is sushi canceled until preschool?” The good news: there’s no giant
blacklist of “bad” foods for breastfeeding parents. In fact, major
breastfeeding organizations note that most people can enjoy a varied,
flavorful diet without harming their baby.

Still, some foods and drinks are worth limiting, timing carefully, or
avoiding altogether. Not because your milk instantly becomes “toxic,”
but because certain ingredients can pass into breast milk, affect your
baby’s developing brain and nervous system, or impact your milk supply.
Health experts often highlight the same repeat offenders: alcohol,
caffeine, high-mercury fish, some herbal supplements, and heavily
processed foods.

This guide breaks down five key foods (or food categories) to limit or
avoid while breastfeeding, plus practical strategies so you can eat
well, enjoy your meals, and still keep your baby safe and satisfied.
As always, this is general information, not medical adviceyour own
healthcare provider or a lactation consultant can tailor it to your
specific situation.

Do You Really Need a “Forbidden Foods” List?

Let’s clear up one big misconception: there is no universal list of
foods that every breastfeeding parent must avoid. Many
experts emphasize that most flavors and foods you eat are safe, and
babies often tolerate them just finesome even seem to enjoy the taste
changes in breast milk.

However, some substances stand out because:

• They can pass into breast milk and affect your baby’s nervous system (like alcohol and mercury).
• They may make your baby unusually fussy or wakeful (like too much caffeine).
• They might lower milk supply (some herbs) or push out important nutrients (ultra-processed foods).

Think of this less as a list of “never again” foods and more like a
smart shopping guide. You still get to enjoy real life (and real food),
just with a bit of strategy.

1. Alcohol: Plan, Don’t Panic

Why alcohol matters for breast milk

Alcohol passes into breast milk at levels similar to what’s in your
bloodstream. It peaks in milk about 30–60 minutes after you drink and
gradually drops as your body metabolizes it.
High levels of exposure can affect your baby’s sleep, feeding
patterns, and overall development.

Major health agencies agree that the absolute safest choice while
breastfeeding is not to drink at all.
That said, if you do choose to have an occasional drink, there are ways
to lower your baby’s exposure.

How much is considered “moderate”?

Many guidelines suggest that up to one standard drink per day, timed
carefully, is unlikely to harm a healthy, full-term infant.
In the United States, one standard drink is roughly:

• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of distilled spirits

Smart strategies if you choose to drink

• Feed or pump first, then enjoy your drink so your longest gap from breastfeeding lines up with your peak blood alcohol level.
• Wait at least 2 hours after a single standard drink before the next feed or pumping session intended for baby.
• Skip “pump and dump” as a defaultmilk clears alcohol as your blood does; time is the key, not pumping.
• If you’re caring for a preterm baby or a baby with medical conditions, ask your pediatrician before drinking at all.

If alcohol is becoming a regular coping mechanism, that’s a sign to
reach out for help, not a sign you’re a bad parent.

2. High-Mercury Fish: Choose the Right Catch

Why mercury is a concern

Fish is a nutritional rock star: protein, iodine, vitamin D, and
brain-loving omega-3s all in one fillet. But many fish also contain
mercury, a heavy metal that can cross the placenta during pregnancy
and pass into breast milk after birth. High exposure can affect a
baby’s developing brain and nervous system.

Fish to limit or avoid

Breastfeeding parents are usually advised to avoid fish that are
highest in mercury, such as:

• Shark
• Swordfish
• King mackerel
• Bigeye tuna (and large amounts of albacore tuna)

These species tend to live longer and higher up the food chain, so
mercury accumulates in their tissues over time.

Fish that are usually safe (and recommended)

Don’t ditch seafood altogethermany agencies actually encourage
breastfeeding parents to eat 2–3 servings per week of low-mercury
fish because of the benefits for baby’s brain development.
Examples include:

• Salmon
• Sardines
• Trout
• Pollock
• Tilapia
• Herring

Aim for variety, and watch your portion sizes. When in doubt, your
local or national fish advisories can guide you on safe choices.

3. Caffeine: Your Mug vs. Your Milk

How much caffeine is okay?

The late-night feeds practically beg for coffee, but how much is
too much? Caffeine does enter breast milk, and babies break it down
more slowly than adults. Too much caffeine can make some babies
jittery, wakeful, or unusually fussy.

Many health authorities suggest keeping total caffeine intake around
200–300 mg per day while breastfeeding.
Roughly speaking, that might look like:

• 1–2 mugs of coffee, or
• a mug of coffee plus some tea or cola, or
• a smaller coffee plus a piece of chocolate and a soda.

Hidden sources of caffeine

Remember, caffeine isn’t just in coffee. It also shows up in:

• Black and green tea
• Energy drinks (which can be very high in caffeine)
• Cola and some other soft drinks
• Chocolate and cocoa-based desserts

Signs your baby might be sensitive

If your baby is consistently wide-eyed, unusually active, fussy, or
naps like they’re training for a no-sleep marathon, consider trimming
your caffeine for a week or two to see if it helps.

Many parents find a middle ground: a morning coffee, maybe a tea in
the afternoon, and then switching to water or herbal options that are
safe in lactation as evening approaches.

4. Certain Herbal Supplements and Teas

Herbs are “natural,” but not automatically safe

Herbal supplements and teas can seem like a gentle, natural way to
boost your milk supply or your energy. The catch? Many herbs haven’t
been well studied in breastfeeding, and supplements aren’t regulated
as strictly as medications in the United States.

Some herbs are known or suspected to affect milk production or baby’s
health. Health organizations frequently mention peppermint and
sage in larger amounts as herbs that may reduce milk supply.

Other herbal products may contain compounds that pass into breast milk
and aren’t ideal for infants.

Herbal products to treat with caution

• Concentrated peppermint or sage (strong teas, candies, oils, or
  supplements taken frequently) if you’re struggling with supply.
• Multi-herb “slimming,” detox, or energy teas, which may include
  laxatives, stimulants, or other ingredients not tested in
  breastfeeding.
• Herbal supplements marketed for mood, weight loss, or pain relief
  unless specifically cleared by your healthcare provider.

On the flip side, some herbs often used in “lactation teas” (like
fenugreek or blessed thistle) may be safe for many people but can still
cause side effects or interact with medications. Always check with a
pharmacist, doctor, or lactation consultant before starting any herbal
supplement while breastfeeding.

5. Ultra-Processed Foods and Sugary Drinks

Why these are more about you than your milk

Here’s the twist: your body is very good at making nutritious breast
milk even when your own diet isn’t perfect. But a pattern heavy in
ultra-processed foodsfast food, packaged snacks, sugar-sweetened
beveragescan leave you tired, nutrient-depleted, and less able to
keep up with the demands of feeding and caring for a baby.

Nutrition experts often recommend limiting highly processed foods
during breastfeeding, not because a single cookie will hurt your baby,
but because a diet dominated by these foods can crowd out essentials
like protein, fiber, iron, calcium, and omega-3s.

Examples of foods to dial back

• Fast food meals high in saturated fat and sodium
• Packaged pastries, cookies, and candy
• Chips and fried snack foods
• Sugary sodas, energy drinks, and sweetened coffee drinks

Instead, aim for a pattern centered on:

• Whole grains (oats, brown rice, whole-wheat bread)
• Lean proteins (eggs, poultry, beans, lentils, lean meats, low-mercury fish)
• Healthy fats (avocado, nuts, seeds, olive oil)
• Colorful fruits and vegetables

Think “nourish the cook, nourish the baby.”

Other Foods You May Want to Watch (But Not Completely Ban)

Some foods show up on “avoid while breastfeeding” lists, but the
research is more nuanced. Rather than banning them outright, it’s more
practical to watch how your baby responds.

Gas-producing foods

Beans, broccoli, cabbage, Brussels sprouts, and other high-fiber foods
can make you gassy. That doesn’t automatically mean they’ll cause
gas in your baby, but some parents do notice more fussiness after
large amounts.
If you suspect a pattern, try reducing the suspected food for a week
and see if things improve.

Spicy or strongly flavored foods

Garlic, curry, chili, and other strong flavors can change the taste of
your milk. Interestingly, some studies suggest babies may actually like
this flavor variety, and there’s no requirement to avoid them
altogether.
Again, if you see clear, repeatable signs that a specific food makes
your baby miserable, you can cut back temporarily.

Possible allergens

Common allergens include cow’s milk, soy, peanuts, tree nuts, eggs,
wheat, and shellfish. Most breastfeeding parents can eat these without
issue, and avoiding them routinely does not appear to prevent
allergies.
But if your baby has symptoms like eczema, blood in the stool,
persistent vomiting, or poor weight gain, talk to your pediatrician
before making major diet changes.

Real-Life Experiences: Living With Food Limits While Breastfeeding

Advice is one thing. Real life, with a baby who thinks 3 a.m. is party
time, is another. Here’s how many breastfeeding parents describe their
experience navigating foods to limit or avoidbased on common themes
shared in clinics, support groups, and online communities.

The caffeine balancing act. One common story goes like this:
during the first week postpartum, sleep is basically a rumor, and
coffee feels like survival. A parent might start with their pre-baby
three or four cups a day, only to notice their newborn is startling
easily, catnapping, and fussing a lot. After a bit of trial and error,
they cut down to one strong morning coffee and switch to decaf or
herbal tea later in the day. Within a few days, the baby seems calmer,
and the parent realizes they still get the psychological comfort of the
morning mug without overdoing it.

The “I really miss sushi” situation. Many parents are surprised
to learn that breastfeeding guidelines for fish are more flexible than
pregnancy rulesas long as they avoid high-mercury species and stick
to safer options like salmon and shrimp. Someone who went nine months
without their favorite salmon roll may talk with their provider, get
reassurance, and reintroduce low-mercury seafood once or twice a week.
The result: a happier parent, a good source of omega-3s, and no change
in baby’s behavior.

Holiday parties and alcohol decisions. Around special events, a
lot of breastfeeding parents describe anxiety about “ruining” their
milk with a single drink. After learning that timing matters more than
panic, many come up with a plan: nurse or pump right before going out,
have one drink with food, wait at least two hours, and then feed or
use previously pumped milk. Some ultimately decide to skip alcohol
altogether; others find that an occasional planned drink makes them
feel more like themselves. In both cases, having accurate information
helps them feel less guilty and more in control.

Herbal teas and milk supply. Another common experience involves
“innocent” herbal teas. A parent might start drinking strong peppermint
tea several times a day because it tastes good and feels soothing. A
few weeks later, they notice a drop in pumped milk volume or baby
acting unsatisfied after feeds. After talking with a lactation
consultant and learning that peppermint can reduce milk supply at high
intakes, they cut back and focus on water and non-supply-affecting
teas. Over time, their supply rebounds, and they become more cautious
about herbal products in general.

The processed-foods spiral. Many new parents describe living on
granola bars, drive-thru meals, and sugary coffee drinks simply because
they’re exhausted. Breastfeeding often still goes fine, but the parent
may feel sluggish, constipated, or run-down. After a check-in with a
healthcare provider, they start making small swaps: a bowl of oatmeal
instead of pastries, a rotisserie chicken and bagged salad instead of
fast food, sparkling water instead of soda. They usually report
feeling more energetic within a week or two, which makes it easier to
keep breastfeeding and cope with night wakings.

Across these stories, a few patterns stand out:

• Perfection isn’t required. Most parents make choices meal by meal, day by day.
• Small adjustments matter. Cutting back a little on caffeine or processed foods can make a real difference.
• Babies are individuals. What bothers one may not bother another, so watching your own baby is more important than any generic list.
• Support helps. Talking things over with a pediatrician, OB-GYN, family doctor, or lactation consultant can turn guilt and confusion into a clear, personalized plan.

Your experience will be unique, but you’re not alone in navigating
these choices. It’s okay to experiment, ask questions, and adjust your
habits as you learn what works best for you and your baby.

The Bottom Line

When you’re breastfeeding, most foods stay on the menubut some are
worth limiting or timing carefully. Alcohol, high-mercury fish,
excessive caffeine, certain herbal supplements, and ultra-processed
foods deserve a little extra attention. The goal isn’t to scare you out
of eating normal meals; it’s to give you the information you need to
feel confident about what’s on your plate and in your milk.

If you ever feel unsure, especially if your baby has health issues,
allergies, or poor weight gain, reach out to your pediatrician or a
lactation consultant. With a bit of planning and a lot of grace for
yourself, you can nourish both your baby and your own bodyno perfect
diet required.