Last reviewed: November 6, 2026 · Updated to match current CDC, FDA and American Academy of Pediatrics (AAP) guidance.
Quick answer: While breastfeeding, eat a varied diet with plenty of fruits, vegetables, whole grains, protein and calcium-rich foods, and drink to thirst. Good choices include yogurt, low-mercury fish like salmon, nuts, bananas and whole grains. There are very few foods you truly need to limit: keep caffeine to about 300 mg a day, wait at least 2 hours after one drink before nursing, and avoid high-mercury fish. You don’t need to cut out dairy, citrus, spicy foods or chocolate unless your baby clearly reacts to them.
Breast milk is remarkably consistent, even when your diet isn’t perfect. Eating well mostly helps you recover, keep up your energy and meet your own nutrient needs. Breastfeeding parents need roughly 330 to 400 extra calories a day. Here are 8 great foods to eat, and the 8 most-asked-about foods to limit or not worry about.
8 Good Foods for Breastfeeding Parents
1) Honey
Honey is safe for you to eat while breastfeeding, as a natural sweetener in moderation. It contains small amounts of antioxidants. Never give honey to your baby before their first birthday, because it can cause infant botulism. See our guide on eating honey while breastfeeding.
2) Water
Making milk uses fluid, so you’ll often feel thirsty. There’s no exact amount you have to drink. Drinking to thirst is enough for most people, and drinking extra won’t increase your milk supply. Keep a glass of water nearby during feeds, and check that your urine is pale yellow.
3) Almonds and Other Nuts
Nuts and nut butters are rich in healthy fats, protein, vitamin E and magnesium, and make an easy one-handed snack. There’s no need to avoid nuts or peanuts while breastfeeding.
4) Yogurt
Yogurt is a great source of protein, calcium and, if fortified, vitamin D. Choose plain or low-sugar varieties.
5) Bananas
Bananas give quick energy, potassium, fiber and vitamin B6, and are easy to eat while holding a baby.
6) Salmon and Other Low-Mercury Fish
Salmon contains omega-3 fats such as DHA, which pass into breast milk and support your baby’s brain and eye development. The FDA recommends 2 to 3 servings (8 to 12 ounces) a week of low-mercury fish, such as salmon, sardines, cod, shrimp and canned light tuna.
7) Whole Grains
Oats, brown rice, whole-wheat bread and other whole grains give steady energy, fiber and B vitamins to keep you going through long days and nights.
8) Green Tea, in Moderation
Green tea contains antioxidants, but it also contains caffeine, about 30 to 50 mg per cup. Count it toward your daily caffeine total. Avoid herbal teas and supplements unless your doctor says they’re safe while breastfeeding.
Foods and Drinks to Limit (and Some You Don’t Need to Avoid)
1) Caffeine: Limit
You don’t need to cut out caffeine. The CDC says up to about 300 mg a day, around 2 to 3 cups of coffee, is generally fine. More than that may make some babies fussy or wakeful. Moderate caffeine doesn’t reduce your milk supply. Newborns and premature babies process caffeine more slowly, so you may want less in the early weeks.
2) Alcohol: Limit
Not drinking is the safest choice. According to the CDC, up to one standard drink a day is not known to harm babies, especially if you wait at least 2 hours before nursing. Heavier drinking can reduce milk supply and affect your baby’s sleep, growth and development. Never bed-share or care for your baby alone after drinking.
3) High-Mercury Fish: Avoid
Avoid shark, swordfish, king mackerel, bigeye tuna, marlin, orange roughy and tilefish. Mercury can pass into breast milk and affect your baby’s developing brain.
4) Artificial Sweeteners: Okay in Moderation
FDA-approved sweeteners, such as sucralose and aspartame, are considered acceptable in normal amounts while breastfeeding. The exception is aspartame if your baby has phenylketonuria (PKU), a rare condition babies are screened for at birth. Water and unsweetened drinks are still the best choice most of the time.
5) Citrus Fruits: No Need to Avoid
Oranges, lemons and grapefruit are good sources of vitamin C. They don’t reduce your milk supply or make breast milk acidic. Cut back only if you notice a clear reaction in your baby, such as a diaper rash or fussiness every time.
6) Dairy: Usually Fine
Milk, cheese and yogurt are excellent sources of calcium and protein, and most breastfeeding parents don’t need to avoid them. A small number of babies are sensitive to cow’s milk protein in breast milk. Signs include eczema, lots of crying or spit-up, or blood or mucus in their stool. If you see these signs, talk to your pediatrician before cutting out dairy.
7) Spicy Foods: Usually Fine
Spices can change the flavor of breast milk a little, but capsaicin doesn’t “burn” your baby or irritate your nipples through milk. Early exposure to different flavors may even help babies accept a wider range of foods later.
8) Highly Processed Foods and Sweets: Limit
Chips, fast food, sugary drinks and sweets don’t harm your milk, but they fill you up without giving you much nutrition. Enjoy treats like chocolate in moderation, remembering that it contains a little caffeine, and base most meals on whole foods.
For more, see our guide to foods and colic while breastfeeding.
Do You Need a Supplement?
Many doctors suggest continuing a prenatal vitamin while breastfeeding. If you eat a vegan or vegetarian diet, you may need vitamin B12, and if you don’t eat fish, ask about a DHA supplement. Remember that breastfed babies usually need a vitamin D supplement of 400 IU a day, starting soon after birth. Ask your pediatrician.
The Bottom Line
A varied, balanced diet and drinking to thirst are all most breastfeeding parents need. Focus on fruits, vegetables, whole grains, protein and calcium. Keep caffeine to about 300 mg a day, limit alcohol and time it carefully, and avoid high-mercury fish. Most other foods are fine unless your baby clearly reacts.
This article is for general information and isn’t a substitute for medical advice. Talk to your doctor, a dietitian or a lactation consultant about your own nutrition needs.
3 Sources
Newborn Stages uses trusted sources, including government health agencies, children’s hospitals and pediatric organizations, to support the facts in our articles. Read our editorial policy to learn how we research, fact-check and keep our content accurate.
- Centers for Disease Control and Prevention (CDC). Alcohol and Breastfeeding.
- U.S. Food and Drug Administration (FDA). Advice about Eating Fish.
- University of Florida IFAS Extension. Nutrition for the Breastfeeding Mother.
