Healthy Eating While Breastfeeding: 10 Nutritious Foods and Essential Diet Tips

Breastfeeding places additional nutritional demands on the body, making a healthy and varied diet particularly important after childbirth.

But breastfeeding mothers do not need a perfect diet or a collection of expensive “superfoods” to produce good breast milk.

The World Health Organization (WHO) states that even when a mother's diet is not very healthy, her breast milk still provides the nourishment her baby needs during the first six months of life.

A nutritious diet helps support the mother's own:

• energy,
• recovery,
• nutritional needs,
• bone health,
• and overall wellbeing.

Instead of concentrating on one miracle food, aim for a varied eating pattern containing vegetables, fruits, whole grains or other nutritious starchy foods, protein sources and healthy fats.

Here are 10 useful foods and food groups that can form part of that diet.

1. Eggs

Eggs provide several valuable nutrients, including:

• high-quality protein,
• choline,
• vitamin B12,
• selenium,
• and other vitamins and minerals.

Choline is particularly important during breastfeeding.

Nutritional requirements for choline increase during lactation.

Eggs are one useful source, alongside:

• meat,
• dairy products,
• beans,
• peas,
• lentils,
• and some seafood.

Eggs can be:

• boiled,
• scrambled,
• poached,
• baked,
• or incorporated into other meals.

Follow local food-safety recommendations, particularly regarding raw or undercooked eggs.

2. Lower-Mercury Fish

Fish can provide:

• protein,
• omega-3 fatty acids,
• iodine,
• vitamin D,
• vitamin B12,
• iron,
• zinc,
• and other nutrients.

Fish can therefore be an excellent component of a breastfeeding diet.

However, the type of fish matters because some species contain considerably more mercury than others.

High exposure to mercury can affect the developing nervous system.

Choose a variety of fish known to be lower in mercury.

Examples can include:

• salmon,
• sardines,
• shrimp,
• tilapia,
• trout,
• pollock,
• and some other species.

Because fish species, environmental contamination and public-health recommendations vary geographically, breastfeeding mothers should also follow the fish-consumption guidance issued by the relevant health or food-safety authority in their country.

For example, current FDA/EPA guidance in the United States recommends 2–3 servings per week from its “Best Choices” lower-mercury category for people who are breastfeeding.

3. Beans, Lentils and Peas

Legumes such as:

• beans,
• lentils,
• chickpeas,
• and peas

are useful sources of plant protein and other nutrients.

Depending on the type, they can provide:

• protein,
• fibre,
• iron,
• folate,
• potassium,
• and other vitamins and minerals.

They are particularly useful for vegetarian diets but can be valuable in almost any healthy eating pattern.

They are also often affordable and versatile.

Try adding them to:

• soups,
• stews,
• salads,
• curries,
• rice dishes,
• or vegetable meals.

4. Milk, Yogurt and Other Calcium-Rich Foods

Milk, yogurt and cheese can provide nutrients including:

• calcium,
• protein,
• vitamin B12,
• iodine,
• and other nutrients.

Calcium is important for maintaining healthy bones and teeth.

However, dairy foods are not the only sources of calcium.

People who avoid dairy may obtain calcium from foods such as:

• calcium-fortified plant drinks,
• calcium-set tofu,
• some leafy vegetables,
• canned sardines with edible bones,
• and other fortified foods.

Check nutrition labels because the calcium content of plant-based alternatives can vary considerably.

If using plant drinks regularly, choose an appropriate fortified product rather than assuming every plant drink has the same nutritional profile as dairy milk.

5. Whole Grains and Nutritious Starchy Foods

Carbohydrate-containing foods provide an important source of energy.

Nutritious choices can include:

• oats,
• brown rice,
• whole-grain bread,
• whole-grain pasta,
• barley,
• millet,
• maize,
• quinoa,
• potatoes,
• sweet potatoes,
• and other staple foods.

There is no requirement that every carbohydrate must be whole grain.

Healthy diets differ across cultures, and many traditional staple foods can fit into a balanced eating pattern.

Combining starchy foods with vegetables, protein and healthy fats can create satisfying meals.

6. Leafy Green and Other Vegetables

Vegetables provide combinations of:

• vitamins,
• minerals,
• fibre,
• and other beneficial plant compounds.

Aim for variety rather than relying on one vegetable.

Options include:

• spinach,
• broccoli,
• carrots,
• peppers,
• tomatoes,
• cabbage,
• pumpkin,
• okra,
• green beans,
• and locally available vegetables.

Fresh, frozen and appropriately prepared canned vegetables can all contribute to a healthy diet.

Eating different colours and varieties makes it easier to obtain a broader range of nutrients.

7. Fruit

Fruit provides:

• vitamins,
• minerals,
• fibre,
• water,
• and beneficial plant compounds.

Good choices can include:

• oranges,
• apples,
• bananas,
• berries,
• mangoes,
• pears,
• watermelon,
• pawpaw/papaya,
• pineapple,
• kiwi,
• and other locally available fruit.

Whole fruit is generally a useful everyday choice because it provides fibre along with its naturally occurring sugars.

There is no special fruit that every breastfeeding mother must eat.

Variety is more important.

8. Nuts and Seeds

Nuts and seeds can provide:

• protein,
• unsaturated fats,
• fibre,
• vitamins,
• and minerals.

Examples include:

• peanuts,
• almonds,
• walnuts,
• cashews,
• pumpkin seeds,
• sesame seeds,
• chia seeds,
• and sunflower seeds.

Choose unsalted or minimally salted versions when possible.

Nut and seed butters can also be useful.

Breastfeeding mothers do not normally need to avoid allergenic foods such as peanuts simply to prevent food allergy in their baby, unless they themselves have an allergy or have received specific medical advice to avoid them.

9. Avocado and Other Sources of Unsaturated Fat

Avocado provides mostly unsaturated fat along with:

• fibre,
• potassium,
• folate,
• and several other nutrients.

Other sources of unsaturated fats include:

• olive oil,
• canola/rapeseed oil,
• nuts,
• seeds,
• and oily fish.

Dietary fat also helps the body absorb the fat-soluble vitamins:

• A,
• D,
• E,
• and K.

Rather than trying to eliminate fat, concentrate on choosing healthier unsaturated sources more often while limiting excessive saturated and trans fats.

10. Lean Meat, Poultry, Tofu and Other Protein Foods

Protein is required throughout the body for functions including tissue maintenance and repair.

Useful sources can include:

• lean meat,
• poultry,
• fish,
• eggs,
• beans,
• lentils,
• peas,
• tofu,
• tempeh,
• nuts,
• seeds,
• yogurt,
• and other dairy foods.

There is no requirement to eat meat to breastfeed successfully.

A well-planned vegetarian or vegan diet can support breastfeeding, but some nutrients deserve particular attention.

Important Nutrients During Breastfeeding

Eating a variety of foods is more useful than focusing on isolated nutrients, but several nutrients deserve particular attention during lactation.

Iodine

Iodine is required for thyroid hormone production and is important for normal growth and development.

Sources can include:

• seafood,
• dairy products,
• eggs,
• and iodized salt.

The iodine content of foods varies considerably between countries.

Do not consume excessive salt simply to obtain iodine. Where iodized salt is available and appropriate, only a small amount is needed within an overall diet that limits excess salt.

Some breastfeeding mothers may need an iodine-containing supplement, but requirements and recommendations vary internationally.

Discuss this with an appropriate healthcare professional.

Choline

Choline requirements also increase during breastfeeding.

Sources include:

• eggs,
• meat,
• dairy,
• some seafood,
• beans,
• peas,
• and lentils.

People eating restricted diets may need to pay particular attention to their choline intake.

Vitamin B12

Vitamin B12 is particularly important for breastfeeding mothers who consume little or no animal-derived food.

Good dietary sources include:

• meat,
• fish,
• eggs,
• dairy products,
• and appropriately fortified foods.

A vegan mother will generally need a reliable source of vitamin B12, usually through fortified foods and/or supplementation.

Vitamin B12 deficiency can have serious consequences for both mother and baby, so discuss supplementation with a healthcare professional if following a vegan or highly restricted diet.

Vitamin D

Vitamin D requirements and supplementation recommendations vary between countries.

Vitamin D comes from:

• sunlight exposure,
• certain foods,
• fortified foods,
• and supplements.

Factors such as:

• geographic location,
• season,
• skin pigmentation,
• clothing,
• sun exposure,
• and diet

can affect vitamin D status.

Follow local recommendations for both mother and baby.

Do Breastfeeding Mothers Need Extra Calories?

Producing breast milk requires energy.

Exactly how much additional food someone needs depends on factors including:

• body size,
• activity level,
• whether breastfeeding is exclusive,
• how much milk is being produced,
• and individual metabolism.

As one example, current CDC guidance states that well-nourished breastfeeding mothers generally require approximately 330–400 additional kilocalories per day compared with their pre-pregnancy intake.

This should not be interpreted as an exact requirement for every woman worldwide.

Individual needs differ.

There is also no need to “eat for two.”

Responding to hunger with nutritious foods is often a practical approach.

How Much Water Should You Drink?

Breastfeeding can make you feel thirstier.

There is no need to force yourself to drink enormous quantities of water in an attempt to increase breast-milk production.

A practical approach is to:

• drink when thirsty,
• keep water conveniently available,
• drink regularly throughout the day,
• and increase fluid intake during hot weather, exercise or illness when needed.

Water is an excellent primary drink.

Milk and other beverages can also contribute to fluid intake.

Does Drinking More Water Increase Breast-Milk Supply?

Drinking enough to avoid dehydration is important.

However, drinking excessive amounts of water does not automatically create an abundant milk supply.

Milk production is strongly influenced by frequent and effective removal of milk from the breast, either through breastfeeding or expressing.

If you are worried about milk supply or your baby's growth, seek help from an appropriately qualified healthcare professional or breastfeeding/lactation specialist rather than simply forcing yourself to drink more water.

Does a Mother Need Special Foods to Produce Breast Milk?

Usually, no.

Many cultures recommend particular soups, drinks, herbs or foods to breastfeeding mothers.

Some may be nutritious and enjoyable, but there is no universal food that every mother must eat to produce breast milk.

A healthy eating pattern can be built from culturally appropriate and locally available foods.

This means a nutritious breastfeeding diet in:

• Nigeria,
• India,
• Brazil,
• Japan,
• the United Kingdom,
• the United States,
• or another country

does not need to look exactly the same.

The principles of adequacy, balance, moderation and diversity matter more than following a rigid menu.

Do You Need to Avoid Spicy Food?

Not routinely.

Most breastfeeding mothers do not need to eliminate spicy foods simply because they are breastfeeding.

Babies are exposed to flavours from the mother's diet through breast milk, and maternal diets vary enormously around the world.

If you notice a consistent problem after eating a particular food, discuss it with a healthcare professional before unnecessarily removing major food groups.

What About Caffeine?

Caffeine passes into breast milk in small amounts.

Moderate intake is generally compatible with breastfeeding, although very young or premature babies may process caffeine more slowly.

Current CDC guidance describes approximately 300 mg or less of caffeine per day as a low-to-moderate amount that usually does not adversely affect the infant.

However, recommendations can vary between health authorities.

Caffeine is found in:

• coffee,
• tea,
• energy drinks,
• cola,
• chocolate,
• and some medicines.

If your baby appears unusually:

• restless,
• irritable,
• jittery,
• or has difficulty sleeping,

consider your caffeine intake and discuss concerns with a healthcare professional.

Food Safety Still Matters

Breastfeeding mothers should continue following good food-safety practices.

These include:

• washing hands before preparing food,
• washing produce appropriately,
• separating raw meat from ready-to-eat foods,
• cooking foods thoroughly where required,
• refrigerating perishable foods promptly,
• and avoiding foods that are spoiled or unsafe.

A healthy diet must also be a safe diet.

Do You Need Supplements While Breastfeeding?

Not every breastfeeding mother needs the same supplements.

Needs can depend on:

• diet,
• country,
• medical history,
• nutritional status,
• sun exposure,
• whether the diet is vegan or vegetarian,
• and local public-health recommendations.

Nutrients that may require particular consideration include:

• vitamin D,
• vitamin B12,
• iodine,
• iron,
• and others depending on individual circumstances.

Avoid assuming that more vitamins are always better.

Some vitamins and minerals can be harmful in excessive amounts.

Ask a qualified healthcare professional about supplements appropriate for you.

A Simple Breastfeeding Meal Pattern

Healthy eating does not need to be complicated.

For example, meals might combine:

Breakfast:
Oatmeal with milk or fortified plant drink, fruit and nuts or seeds.

Lunch:
Rice or another grain with beans, vegetables and avocado.

Snack:
Yogurt and fruit, or fruit with nuts.

Dinner:
Lower-mercury fish, chicken, tofu or lentils with vegetables and potatoes, rice or another staple food.

These are only examples.

Foods can and should be adapted to:

• culture,
• availability,
• preferences,
• allergies,
• budget,
• and medical needs.

What If You Are Vegan or Vegetarian?

Breastfeeding can be compatible with vegetarian and vegan diets, but careful planning becomes particularly important.

Depending on the diet, attention may be needed for:

• vitamin B12,
• iron,
• iodine,
• choline,
• calcium,
• vitamin D,
• protein,
• zinc,
• and omega-3 fatty acids.

Vitamin B12 deserves particular attention in vegan diets.

A dietitian or other qualified healthcare professional can help identify whether supplementation is necessary.

Don't Aim for a “Perfect” Breastfeeding Diet

New mothers already face enormous demands.

Food advice should not create unnecessary guilt.

You do not need:

• expensive superfoods,
• a completely organic diet,
• elaborate recipes,
• an extreme elimination diet,
• or perfect meals every day

to breastfeed successfully.

Aim for a diet that is varied, adequate, balanced and practical.

Simple meals made from nutritious everyday foods can work very well.

When to Seek Professional Nutrition Advice

Consider speaking with a healthcare professional or registered dietitian if you:

• follow a vegan or highly restrictive diet,
• have a diagnosed nutritional deficiency,
• have significant food allergies,
• have difficulty eating enough,
• have a medical condition affecting nutrition,
• have undergone bariatric surgery,
• are experiencing substantial unintended weight loss,
• or are concerned about your baby's growth or feeding.

Individualized advice is particularly important when medical conditions are involved.

The Bottom Line

Breastfeeding mothers do not need a special collection of “essential foods” to produce nutritious breast milk.

Instead, aim for a varied diet containing foods such as:

1. eggs,
2. lower-mercury fish,
3. beans, lentils and peas,
4. dairy or suitable calcium-rich alternatives,
5. whole grains and nutritious starchy foods,
6. vegetables,
7. fruit,
8. nuts and seeds,
9. avocado and other unsaturated-fat sources,
10. and varied protein foods.

Pay particular attention to nutrients such as iodine, choline, vitamin B12 and vitamin D, depending on your diet and local recommendations.

Drink according to thirst, practise good food safety and obtain professional advice before using unnecessary high-dose supplements.

Most importantly, breastfeeding nutrition should support the mother's health without creating the impression that one imperfect meal will make her breast milk unhealthy.

Medical Disclaimer

This article provides general nutrition information for an international audience and is not a substitute for individualized medical or dietetic advice. Nutritional requirements, supplement recommendations, food-safety guidance and fish-consumption advice vary between countries and individuals. Breastfeeding mothers with medical conditions, nutritional deficiencies or restricted diets should seek advice from an appropriate healthcare professional.

Sources and Further Reading

World Health Organization — Breastfeeding

https://www.who.int/news-room/questions-and-answers/item/breastfeeding

World Health Organization — Healthy Diet

https://www.who.int/news-room/fact-sheets/detail/healthy-diet

Centers for Disease Control and Prevention — Maternal Diet and Breastfeeding

https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html

U.S. Food and Drug Administration — Advice About Eating Fish

https://www.fda.gov/food/consumers/advice-about-eating-fish