Diet for a healthy breastfeeding mom (2024)

Here’s all you need to know about what to eat and drink, and which foods to avoid when breastfeeding. There's a lot of advice about what you should eat and drink when you are breastfeeding. Can you drink coffee? If you eat certain foods, will it give your baby colic? We dispel the myths about breastfeeding and diet, and give you the facts.

Do I need to drink extra water when I am breastfeeding?

You do need more fluids when breastfeeding. Drinking plenty of water keeps your body hydrated and helps you maintain your milk supply. It's a good idea to have a drink nearby when you are nursing. That’s because while you are feeding, your body releases the hormone oxytocin, which can make you feel thirsty. There’s no need to force yourself to drink more. Just listen to your body’s cues, and have a sip if you want one. Milk and fortified plant-based drinks are good choices that will help you meet your calcium needs (Dietitians of Canada 2023).

If you're worried about whether you're getting enough fluids then keep an eye on your pee. If it is pale then you're drinking enough. If your pee is dark yellow or smells strong, it may mean that you are dehydrated, so you should drink more.

Do I need extra calories when I am breastfeeding?

You shouldn't need many extra calories, while breastfeeding. Health Canada suggests that most breastfeeding moms take in an extra 330 to 400 calories per day (for a total of roughly 2,000 to 2,800 calories per day) (HC 2022).

This is not a lot of extra calories. That amount can be found in a few extra snacks, or a small meal. For context, a small apple with 2 tablespoons (32 grams) of peanut butter adds up to around 267 calories. A serving of plain Greek yogurt, topped with a ½ cup of blueberries, is roughly 180 calories.

Breastfeeding can increase your appetite. So, if you don't feel like eating, it could be a sign that you need some support. Sometimes, women who have postpartum depression, stop feeling hungry. If you're finding it a struggle to eat, see your doctor to talk about how you're feeling.

Can I lose weight when I am breastfeeding?

It's fine to drop some weight while you're breastfeeding, but the rate and ease of weight loss varies widely. Some people lose one to two pounds a week. Others find that it takes about a year to shed the weight they gained during pregnancy (MyHealthAlberta 2023).

It's not a good idea to go on a diet when you are breastfeeding. Eating well and doing some gentle exercise will help you to get fitter. If you had an uncomplicated pregnancy and vagin*l delivery, it’s safe to start a light workout routine once you’ve stopped bleeding, or as soon as you feel ready. It is also safe for you to increase how much you exercise around six to eight weeks after giving birth, if you feel up to it and have been cleared by your doctor or midwife (HC 2022).

Are there foods I should eat more of?

There are no breastfeeding foods, per se. The key is to enjoy a range of healthy foods to meet your body’s nutrient needs while breastfeeding. Think protein (like nut butter, meat and cheese), whole grains, good-for-you fats (like those found in avocados and seeds) and plenty of fruit and veg.

If you are on a veggie or vegan diet, make sure you include plant-based sources of vitamin B12, or take a multivitamin that contains it. (Keep reading for more on supplements.)

It can be tough to find the time to prepare healthy meals when breastfeeding and caring for your baby. These snack ideas from the Dietitians of Canada may help you meet your nutrient needs:

• Hummus with red pepper slices and whole wheat roti
• Rice ball with canned salmon or tuna and cucumber slices
• Bowl of oatmeal made with milk or fortified plant-based drink and unsweetened applesauce (Dietitians of Canada 2023)

Are there any foods I should avoid?

Not really. Most of the rules about what you should eat, and when, are not based in fact. Diets around the world vary hugely. In one culture women may avoid a certain food while breastfeeding, while in another, nursing moms may eat that same food daily.

Can I drink alcohol and caffeine when I am breastfeeding?

You should limit the amount of caffeine you consume, since it does pass into breastmilk. Aim for no more than 300 mg of caffeine a day (two cups of coffee). Keep in mind that many types of tea, energy drinks, and chocolate contain caffeine.

Alcohol does go into your milk, and will be taken in by your baby when you are nursing. It can also make it harder for your body to produce milk. Plus, it can cause problems with your letdown reflex. It's best to avoid drinking alcohol while breastfeeding (LactMed 2019, HC 2020).

But drinking alcohol every so often can be safe, if you plan for it. Limit yourself to one or two drinks, and allow at least 2-3 hours per drink for the alcohol to clear your system (LactMed 2019, HC 2020).

Drinking lots of water, resting, or expressing milk after you have had a drink and then discarding it (known as “pumping and dumping”), won't make your body get rid of the alcohol any faster. If you wait then the alcohol will leave your breast milk in time.

Food allergies in breastfeeding babies

Moms used to be told to avoid some foods because they could make baby gassy, but this isn’t true in most cases. Some foods can change the flavour of your milk, and babies can get fussy if they don’t like garlic or spicy flavours, but it won’t harm them. Food allergies aren’t common, but your baby could react to a food like cow's milk and have colic symptoms, or a more severe response that could include very runny poo or a skin rash (JHM 2023).

If you think you've found a problem food, and baby’s reaction is mild, perhaps leave it out of your diet for a few days to see if it helps. If you are concerned that it’s an allergy, because your baby seems unwell, contact your doctor or midwife right away.

If you want to cut out a food that is vital for your own health, ask to be referred to a dietitian. They will work out how you can have a balanced diet without it. This might be the case if, for example, you want to go vegan.

Bear in mind that colic has many causes, and we don't always know why babies have it. It may be nothing to do with your diet.

If your family has a history of allergies, you may be worried about eating foods that can cause a problem, such as peanuts or eggs. Or, you may think that eating them more often while breastfeeding can reduce the chance your baby will have an issue with them. The truth is that whether mom’s diet impacts their baby’s allergies remains unclear.

If you notice that your newborn baby's poo is a bit runny, don't worry. It's not likely to be because of something you've eaten. When your baby is between three and five days old, it's normal for them to have runny poo, and for the color to change from very dark to lighter green as your milk comes in. It's their response to the increase in the amount of milk that you are making.

Do I need to take vitamin supplements?

It's recommended that you take a multivitamin with folic acid while you are breastfeeding. According to Health Canada, your nutrient needs do shift slightly from pregnancy to breastfeeding. For example, you need less iron during breastfeeding, but more zinc. If you took a prenatal vitamin when you were pregnant, you can carry on taking it while you're breastfeeding. If you didn't take a supplement during your pregnancy, you can start taking one now.

Can I have herbal remedies when I am breastfeeding?

The Society for Obstetricians and Gynaecologists warns that you should use the same caution with herbal remedies as you do with over the counter or prescription drugs during pregnancy and breastfeeding. You should only use them with the advice of a healthcare professional.