Eating Well While Breastfeeding
You do not need a strict list of foods to avoid. Eating a varied diet, drinking enough water and sleeping whenever you can matter far more.
But · 5 min read · Sep 5, 2026
After giving birth, many mothers are told of countless things they must avoid, to the point where meals come down to the same few dishes over and over. In reality, the breastfeeding period calls for eating a varied and sufficient diet rather than cutting things out.
Your body is recovering from birth and making milk at the same time. This is a time to be nourished properly.
General principles
- Eat full meals; do not skip a meal because you are busy with the baby
- Have protein at every meal: meat, fish, eggs, beans, milk
- Green vegetables and fruit every day, which helps with constipation after birth
- Choose a variety of starchy foods; you do not have to stick to white rice with braised meat
- Drink water steadily through the day, and keep a glass of water beside where you sit to feed
About micronutrients
Many mothers are told by their doctor to keep taking certain micronutrients after birth, usually iron, calcium and vitamin D. What each person needs differs, depending on whether they are anaemic, on their diet, and on any underlying conditions.
Take them as prescribed by your doctor. Do not buy several products and take them on top of one another, and do not stop partway just because someone tells you they are not needed.
Things to limit
- Alcohol
- Tobacco, including second-hand smoke
- Coffee and strong tea in large amounts — some babies are more sensitive and may become unsettled or sleep poorly
- Large fish with a high risk of mercury contamination
Beyond that, most everyday foods are fine. If you suspect a particular food is upsetting your baby, write it down and discuss it with your doctor rather than cutting out a whole list of foods on your own.
Dieting to lose weight
Weight usually comes back down gradually. This is not the time for a severe diet or for skipping meals, because you need the energy to recover. If you want to lose weight, talk it through with your doctor so you have a plan that suits you.
When to see a doctor
- You feel very tired, dizzy, your heart races, or you look pale
- Fever, a swollen and painful breast, a red lump, or pain when feeding
- Abdominal pain or unusual bleeding after birth
- Your baby feeds poorly, has few wet nappies, or is not gaining weight as your doctor asked you to watch for
- You feel low or anxious for a long stretch, or find it hard to bond with your baby — tell your doctor, this is common and help is available
This information is for general reference only and does not replace advice from your doctor.
