Breastfeeding Diet: 10 Best Foods To Eat & 17 Foods To Avoid

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By Neha AgarwalMay 8, 20250 comments

A calm, consistent routine works far better than strict food rules when it comes to choosing the right food for a breastfeeding mother.
Every baby responds differently, so your diet may look slightly different from another mother’s diet.
A simple and realistic lactating mother's diet chart can make planning meals far easier on low-energy days.
Certain foods may slow down the supply or make babies uncomfortable, so being mindful of potential foods that reduce breast milk can be helpful.

Key Takeaways
Introduction
10 Best Foods To Eat During Breastfeeding
17 Foods To Avoid While Breastfeeding
Bonus: 3 Surprising Foods You Didn’t Know You Should Avoid
Think Before You Drink: Alcohol And Breastfeeding
Diet for Breastfeeding Mothers – Mom’s Edition
Diet Chart for Breastfeeding Mothers
Breastfeeding Diet Myths You Can Ignore
Tips to Maintain a Healthy Breastfeeding Diet
Conclusion
FAQs on Food For Breastfeeding Mothers

Introduction

Right from the moment you become pregnant, the advice starts pouring in from everyone; your dadi to your neighbour. Suddenly, Ghiya, Tori, and Moong Dal aren't just names, but daily check-ins for what you can and cannot eat.

As a breastfeeding mother, the list gets even longer. But somewhere between those early sacrifices and sleepless nights, you begin to see that it all adds up. Every choice you make, from picking the best foods for breastfeeding mothers to simply sticking to a wholesome and nutritious breastfeeding diet, everything becomes an act of love for your little one.

And then, one fine day, it dawns upon you that the journey was never about you. It was always about giving your little bundle of joy the healthiest start.

10 Best Foods To Eat During Breastfeeding

Being a mom is all about feeding two souls with one spoon. Here is a lowdown of a breastfeeding mom's diet that includes 10 of the best foods for breastfeeding mothers:

1. Oatmeal

If you are wondering about what to eat when breastfeeding, oats are always for the win. They're rich in iron and fiber that can spruce up your energy levels and keep your digestion smooth.

2. Carrots

Carrots are packed with beta-carotene and vitamin E, which support baby growth and also work wonders for mom's skin.

3. Mangoes

If you are wondering, ‘Can a breastfeeding mom eat mango?’, well, the answer is a resounding yes! You can have half a mango a few times a week. It is rich in Vitamin C and A, making it a great choice for immunity support.

Our exclusive blog has more ways to support your baby’s immunity.

4. Lentils

Lentils are a staple in a breastfeeding diet. They are a powerhouse of protein and iron, making them sit right at the top of the list of foods for breastfeeding mothers.

5. Spinach

Spinach is rich in calcium, folate, and antioxidants that can boost milk quality and also help with postpartum recovery.

6. Eggs

Eggs can support baby brain development and also give strength to the mom.

7. Milk or Yoghurt

If you are not sensitive to dairy, yoghurt and milk are amongst the best foods for breastfeeding mothers. They are high in calcium and can support the baby's bone growth.

8. Sweet Potatoes

Sweet potatoes are a top food in any breastfeeding nutrition guide. They are packed with energy-boosting carbs and vitamin A that can support both the mom's and baby's health.

9. Bananas

If you are looking for foods to eat during breastfeeding that can maintain fluid balance and fight off fatigue, bananas should be your go-to choice.

10. Water

When we talk about the diet for breastfeeding mothers to increase milk, water intake has to be carefully monitored. The idea is to keep yourself hydrated (12 tall glasses a day) to help with milk flow and support overall breastfeeding mom diet goals.

Keeping track of your baby’s feeding routine is also essential. Learn about the ideal newborn feeding schedule.

17 Foods To Avoid While Breastfeeding

Take a look at this list of foods to avoid during breastfeeding as they might not sit well with your baby.

1. Coffee

It contains caffeine, which may disrupt the baby's sleep and even make the mom anxious.

2. Tea (black or green)

It is another hidden source of caffeine that can affect mom's and baby's rest.

3. Chocolate

Chocolates also have caffeine and can work like a mild laxative in infants.

4. Cabbage

Cabbage is always included in the list of foods to avoid while breastfeeding. It is known to cause gas, which may lead to the baby's colic.

5. Broccoli

It is another gassy vegetable that can cause bloating and fussiness in infants.

6. Cauliflower

This can also lead to more gasiness in breastfed babies.

7. Onions

When we put together an Indian diet plan for breastfeeding mothers, onions are avoided because they have a very strong flavour that can transfer into the breast milk and make a little one reject it.

8. Garlic

It can alter the taste of breast milk and can cause babies to fuss.

9. Peppermint

A healthy breastfeeding meal plan lacks peppermint because large amounts of this herb can reduce milk supply.

10. Sage

It may lower milk production.

11. Parsley

This herb is similar to sage and peppermint in terms of its ability to reduce breast milk if consumed excessively.

12. Raw shellfish

When thinking of what food to avoid during breastfeeding, raw shellfish should be something you must always look out for. It poses a risk of foodborne illness for both mom and baby.

13. Processed foods

Packaged and processed foods like chips, ready-to-eat meals and even fast food like KFC are high in sodium, trans fats, sugars, and other additives that can reduce your breastfeeding nutrition quality.

14. Artificial sweeteners

These can pass into the breast milk and are not recommended for nursing infants.

Bonus : 3 Surprising Foods You Didn’t Know You Should Avoid

15. Fenugreek (in excess)

Fenugreek boosts milk supply in small amounts. Excess can cause digestive problems and a strong body odour in babies

16. Citrus fruits(in excess)

Too many citrus fruits may cause diaper rashes and tummy troubles in sensitive infants.

17. Spicy Pickles(Achar)

Strong spices and achar can alter breast milk flavour and also upset the baby’s stomach.

Knowing how to balance breastfeeding and formula can also help you make the best decisions for your baby. Find out more in our blog on breastfeeding vs formula: The right way.

Think Before You Drink: Alcohol And Breastfeeding

Alcohol isn’t just another item on the list. It is a serious concern. Even a small amount of alcohol can pass into the breast milk and affect the baby's brain development and sleep patterns.

Diet for Breastfeeding Mothers- What Moms Say About It

Whenever I ate a rajma or chole, my daughter would cry for hours in the evening. That's when my pediatrician suggested that I cut back, and it helped immediately-Jaanvi, Ludhiana

I added a glass of milk and soaked almonds to my morning routine, and I could feel the difference in both my energy levels and my baby's feeding pattern- Ruhaani, Bangalore

I started including methi and jeera in my meals regularly and noticed a boost in my milk supply as my daughter was more satisfied after feeds-Tanya, Varanasi

Diet Chart for Breastfeeding Mothers

When you think about for breastfeeding mother's diet, it helps to create a pattern that feels manageable rather than overwhelming. You already have enough to juggle, so your meals should bring ease, not pressure.

Morning

Start your day with warm water, followed by oats or poha, a fresh fruit, and a handful of nuts to give you steady energy.

Lunch

A balanced lunch could include dal or another lean protein, whole grains such as rotis or rice, cooked vegetables, and a small spoon of ghee for warmth and comfort.

Snack

A simple snack like roasted chana, coconut water, or a fruit smoothie can keep you going through the afternoon.

Dinner

A gentle, easy-to-digest dinner such as khichdi, vegetable soup, or lightly cooked paneer can help your body wind down for the night.

This kind of everyday rhythm allows your breastfeeding foods to nourish you without adding any extra stress.

Time	What to Eat
Morning	Warm water, oats/poha, fruit, nuts
Lunch	Dal or protein, rotis/rice, veggies, ghee
Snack	Roasted chana, coconut water, smoothie
Dinner	Khichdi, veggie soup, light paneer

Breastfeeding Diet Myths You Can Ignore

You may hear a long list of dos and don’ts while breastfeeding, and many of them are not grounded in real evidence. Here are a few myths you can comfortably set aside:

Myth #1: Cold foods reduce milk supply

Cold foods do not affect how much milk your body produces, so you don’t need to avoid them.

Myth #2: You must drink milk to produce milk

Milk production depends on feeding demand, not dairy intake. If you enjoy milk, include it. If not, your breastfeeding foods can come from many other calcium-rich options.

Myth #3: Spices always upset babies

Most babies tolerate mild spices well. You only need to adjust if your baby specifically shows discomfort after feeding.

Tips to Maintain a Healthy Breastfeeding Diet

Eating well during breastfeeding becomes much easier when you rely on small, steady habits rather than strict rules. Here are some simple ways to keep your meals manageable:

Eat small, frequent meals

Small meals can help you maintain energy levels throughout the day.

Keep healthy snacks handy

Snacks such as nuts, fruits and roasted chana fit perfectly into a practical lactating mother's diet chart.

Drink water before and after each feed

Staying hydrated makes a noticeable difference to your comfort.

Avoid skipping meals

Eating regularly supports your energy and may help maintain milk supply.

Track foods that cause your baby discomfort

Every baby responds differently, so follow what feels right for your body and your baby when adjusting your breastfeeding mother's diet.

Conclusion

In the grind of midnight feeds and diaper changes, there will always be a mother who shall be wondering if what she just ate will trouble or nourish her little one. For all those mothers, we have put together this blog about an ideal breastfeeding diet that will help you choose what is right for you and your baby!

Once your breastfeeding diet is sorted, Cocoon Care is here to make the rest of your baby's feeding routine smoother. From dribbles at mealtime to midnight burps, we have super-soft burp cloths that will be gentle on your baby's skin and efficient enough to handle every spill. Besides that, you can also browse through our collection of breathable baby swaddles, cozy sleep pods, and everyday organic baby clothes that will make it easy and enriching for you to care for your little one.

FAQs on Food For Breastfeeding Mothers

1. Which Food Is Best For Breastfeeding?

The best foods for breastfeeding mothers include oats, lentils, sweet potatoes, green leafy vegetables, etc. Choosing high-protein foods for breastfeeding doesn’t just support the mother's health but also improves the quality of breast milk.

2. Which Drinks Increase Breast Milk?

Water is your best friend. Aim for 12 glasses a day. In fact, herbal drinks like methi water, jeera water, and shatavari-based tonics can also help, along with wholesome foods that boost milk supply.

3. Which Fruit Is Best For Breastfeeding?

Bananas, mangoes, and papaya are rich in essential nutrients, easy to digest, and safe for lactating mothers.

4. How To Thicken Breast Milk?

You don't have to thicken breast milk. What you can do is improve its nutrient density by eating healthy fats, proteins, and keeping yourself hydrated. A balanced breastfeeding mom's diet can work wonders for improving milk quality.

5. Which Indian Food Increases Breast Milk?

Some trusted foods to increase breast milk include methi, jeera, ajwain, garlic, and dill seeds in small amounts. The best thing about these foods is that they can easily fit into a wholesome Indian diet plan for breastfeeding mothers.

6. Can Maggi be a part of a Breastfeeding mom's diet?

An occasional bowl is fine, but Maggi is processed and contains preservatives, so it should not be a regular part of your diet for lactating mothers.

7. What are 17 foods to avoid while breastfeeding?

The commonly mentioned list includes caffeine, alcohol, high-mercury fish, deep-fried foods, fermented foods, pickles, heavily spiced foods, foods with artificial sweeteners, raw papaya, pineapple, peanuts (if there is an allergy history), very sour foods, packaged snacks, chocolate, energy drinks, aerated drinks and extremely oily foods. These form the standard list of 17 foods to avoid while breastfeeding.

8. Can I eat spicy food while breastfeeding?

You can eat spicy food unless your baby shows signs of discomfort afterwards. Spices are not automatically included in foods that reduce breast milk.

9. Does caffeine affect breast milk?

Moderate caffeine is usually fine, although very high amounts may make some babies restless.

10. Which Indian foods are best avoided during breastfeeding?

It is helpful to be mindful of very oily curries, heavy fried snacks, strong pickles and foods that cause acidity. These often overlap with the commonly mentioned 17 foods to avoid while breastfeeding.

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