Breastfeeding and your diet

Spread of fruit and vegetables
As a breastfeeding mom, aim for a varied diet of fresh food and plenty of fluids. You will likely need two to three additional Canada food guide servings every day while you are breastfeeding. For example, you might snack on a piece of fruit and three-quarters cup of yogurt or an extra piece of toast in the morning and an extra glass of milk at night.

Everything that you eat and drink ends up in your breast milk so you do need to choose well when nursing. However, you do not need to avoid soft cheeses, sandwich meats and caffeine.

Alcohol will be present in your breast milk for a few hours after you drink. It's best to wait at least two hours per drink before breastfeeding your baby.

There may be times when you suspect that something in your breast milk is upsetting your baby. For example, your baby may be gassy or there may be changes to her poo. Your baby may also cry a lot, and not necessarily during the late afternoon and early evening, the times associated with colic.  

If you suspect your baby is reacting to your breast milk, you may want to cut out some foods to see if it makes a difference. If you do decide to do this, make sure you're still getting a healthy, balanced diet.

It's also important that your baby gets the right treatment. See our tables for guidance about what to do.

Cabbage, onion, garlic, broccoli, brussels sprouts and turnips may cause gas and crying, although the evidence for this is very weak. Leave these foods out of your diet for a week. If your baby's symptoms improve when you don't have these foods, consider cutting them out of your diet until your baby is a bit older.
Cow's milk products, such as milk, cheese, yogurt and even butter in your diet can cause an allergic reaction or intolerance in some babies. Allergy is unusual, though. If you suspect your baby is sensitive to traces of dairy produce in your breast milk, take a note of your baby's symptoms and see your doctor. She will advise you about leaving dairy products out of your diet for a week or so, to see if your baby's symptoms improve. She can also suggest supplements to take if you exclude dairy products for longer.
Wheat, soy, oats and hen's eggs are other potential allergens that may cause a reaction in some babies.Problems with cow's milk are more likely, but if you suspect one of these foods is causing a problem, cut it out for a week to see if your baby's symptoms improve.
Peanuts are a common allergen. Proteins from peanuts may be absorbed into your bloodstream and pass into your milk. It's safe to eat peanuts while you're breastfeeding. But treat peanuts like any other food that may upset your baby. If you suspect peanuts are causing a problem, cut them out of your diet to see if there's a difference.

HerbsWhat you should know
Peppermint, fennel or camomileTaken in teas, these herbs are probably fine. Stick to teas that have ingredients you might cook with, such as mint. Avoid combinations of teas in one bag, in case they have ingredients you don't spot.
Herbal medicines Don't take any herbal medicines. Although these are freely available in pharmacies, it's hard to be sure that they're safe for your baby. See your doctor if you are feeling unwell and think you may need medicine.

SubstanceHow it affects your milkWhat you can do
Alcohol Alcohol enters your bloodstream and then your breast milk at different speeds, depending on how much you weigh and whether you drink alcohol with food or on an empty stomach. The amount of alcohol in your blood usually peaks 30 or 45 minutes after you've had a drink. It's best to avoid alcohol if you can, but it's probably fine to have one or two glasses of beer or wine on occasion. If you want to have a drink, wait until after you've fed your baby and wait at least two hours per drink before nursing again.
Caffeine Caffeine can be found in tea, coffee, cola, energy drinks and chocolate. Caffeine does get into breast milk, but in small amounts.There's no official guidance on caffeine and breastfeeding. Caffeine in your breast milk won't harm your baby. But if your baby is restless or irritable, it may be worth keeping your caffeine intake at the same level as that advised for pregnant women. That's 200mg a day (about two mugs of instant coffee).

Katie MacGuire
Katie MacGuire is an award-winning journalist and entrepreneur. She created an extensive library of evidence-based maternal health articles for BabyCenter Canada. In 2014 she launched Vubble, a media technology company that improves access to quality video information online.

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