Foods to Avoid While Breastfeeding

If you’re navigating the early days of breastfeeding, first—take a deep breath. You’re doing a beautiful, important thing for your baby, and it’s normal to have questions along the way. One of the most common ones we hear at PAK Pediatrics is: “Do I need to avoid certain foods while breastfeeding?”

The short answer is: maybe, but not always.  Breast milk is amazing—it adapts to your baby’s needs and usually protects them from what you eat. But in some cases, certain foods can trigger fussiness, gas, eczema, or even digestive discomfort in sensitive babies.

This guide will walk you through the most common foods to watch out for, how to know if your baby might be reacting, and what you can do about it.

And remember—every baby is different. If you have concerns, our team and the NEPA Breastfeeding Center are always here to help.

Why Diet Matters While Breastfeeding

When you nurse, the nutrients—and sometimes even the flavors—from the food you eat can pass into your breast milk. This doesn’t mean you need to follow a super-restrictive diet. In fact, most breastfeeding moms can eat a wide variety of foods without issue.

But some babies may react to certain components in your diet, especially in the first few months while their digestive systems are still developing.

Signs your baby may be sensitive to something in your milk:

• Fussiness or colic-like crying after feeding
  
  
• Gas or green, frothy poop
  
  
• Skin rashes or baby acne
  
  
• Eczema or dry patches
  
  
• Reflux or spitting up
  
  
• Blood in stool (always tell your pediatrician)
  
  

Foods to Watch Out For While Breastfeeding

Here’s a list of foods that may cause issues in some babies. You don’t need to avoid them all unless you notice a pattern of symptoms after eating them.

1. Dairy

Cow’s milk protein is one of the most common sensitivities in breastfed babies. Signs of dairy sensitivity include gas, rash, reflux, or mucus/blood in the stool.

What to do: Try eliminating dairy for 2–3 weeks and see if symptoms improve. Be mindful—it’s in cheese, yogurt, butter, and many processed foods.

2. Caffeine

Too much caffeine can make its way into your milk and keep your baby from settling down.

Suggestion: Stick to 1–2 cups of coffee or tea per day (up to 300mg of caffeine total).

3. Spicy Foods

Spices like garlic, curry, or chili can sometimes alter the taste of breast milk. Some babies don’t mind—others might get gassy or fussy.

What to do: Watch your baby’s reaction. If they’re gassy after spicy meals, consider cutting back for a few days and reintroducing slowly.

4. Cruciferous Vegetables

Broccoli, cabbage, cauliflower, and Brussels sprouts are healthy, but they may cause gassiness in some babies.

5. Citrus Fruits

The acidity in citrus fruits like oranges and grapefruits may cause diaper rash or spit-up in sensitive babies.

6. Chocolate

Contains both caffeine and a compound called theobromine, which may affect baby’s sleep or mood in large quantities.

7. Fish with High Mercury

Limit swordfish, shark, king mackerel, and tilefish. Mercury can affect a baby’s developing brain.

Better options: Salmon, sardines, and trout are safer and high in omega-3s (great for baby’s brain development).

8. Peanuts & Tree Nuts

While uncommon, allergens like peanuts may transfer through breast milk. If there’s a strong family history of allergies, consult your pediatrician.

9. Soy

Some babies who react to dairy also react to soy protein. Soy is found in many processed foods and formulas.

10. Eggs

Egg allergies can show up in breastfed infants, often as skin irritation, gas, or mucus in stools.

11. Garlic & Onions

These can change the flavor of your breast milk, and some babies may not like the taste or become fussy after feedings.

12. Artificial Sweeteners

Some artificial sweeteners (like saccharin) may cross into breast milk. While research is limited, many moms prefer to limit them during breastfeeding.

What About “Detox” or Trendy Elimination Diets?

Avoid extreme cleanses or restrictive detoxes while breastfeeding—they can affect your energy, milk supply, and overall health. You and your baby both need nourishment. If you’re considering cutting out food groups, work with a provider or dietitian.

You can also check out our guide to Best Postnatal Vitamins for Breastfeeding for support with filling any nutritional gaps.

Tips for Identifying Food Sensitivities

If you suspect a food is causing an issue:

• Keep a food and symptom diary
  
  
• Eliminate one food at a time (don’t cut too many at once)
  
  
• Watch for improvements in 3–5 days (some allergens like dairy may take longer)
  
  
• Reintroduce foods slowly to test tolerance
  
  

Still not sure? Visit the NEPA Breastfeeding Center or call PAK Pediatrics. We can help you figure it out together.

What You Can Eat While Breastfeeding

Focus on variety, whole foods, and nutrients that support milk production:

• Oats
  
  
• Leafy greens
  
  
• Lean protein
  
  
• Healthy fats (avocados, nuts, olive oil)
  
  
• Iron-rich foods
  
  
• Vitamin C, calcium, and B12-rich foods
  
  

FAQ: Foods and Breastfeeding

Q: Do I need to avoid spicy food while breastfeeding?

Not necessarily. If your baby seems fussy or gassy after spicy meals, try cutting back and reintroducing slowly.

Q: Will everything I eat affect my baby?

Not at all. Many foods don’t transfer into breast milk at levels high enough to cause a problem. But some (like dairy or caffeine) may cause issues in sensitive babies.

Q: How do I know if my baby is reacting to something I ate?

Watch for patterns—fussiness, gas, or rashes that appear consistently after certain foods. Keep a food diary or talk with your provider.

Q: Can food allergies start from breastfeeding?

It’s rare, but possible. Talk to your pediatrician if you see signs like eczema, blood in stool, or unexplained fussiness.

Support for Breastfeeding Moms

At PAK Pediatrics, we know the first few weeks can feel overwhelming. Our goal is to support your feeding journey with the care, compassion, and education you deserve. We proudly partner with the NEPA Breastfeeding Center, which offers:

• In-person or virtual lactation support
  
  
• Help with elimination diets or food sensitivities
  
  
• Counseling for new moms navigating feeding decisions
  
  

You’re not alone in this. Whether you’re trying to figure out which foods to avoid, how to boost your milk supply, or when to call your pediatrician, we’re here to guide you every step of the way.