Foods to avoid and restrict whilst breastfeeding: what are they?

The diet that is good for pregnant and breastfeeding women is exactly the same as the one that is good for everyone: varied, balanced, made up of foods that are as natural as possible, and not too high in sugars or fats. 

Breast milk will always be nourishing 

Research has noted that diet has no impact on the milk levels of the main components of breast milk (proteins, lactose, cholesterol, calcium…).

As for fats, the amount of fat in milk also remains stable, regardless of the mother's diet.

Your milk will always be nourishing, but did you know that this sometimes comes at a cost? For components such as calcium and iron, their levels remain stable in milk because your body draws directly from your own reserves to prioritise your baby. However, for the qualitative profile of lipids (such as the precious DHA), there is no internal store: the quality of your milk then depends directly on what you eat. Eating well is therefore first and foremost about protecting your own health as a mother, to avoid exhaustion. 

Some components depend on our diet

The qualitative profile of milk lipids depends on our dietary intake, as does the milk level of certain fat-soluble vitamins (1). It is therefore important to consume essential or long-chain fatty acids such as DHA, which are essential for the healthy development of your baby's brain and nervous system. These are found particularly in fish (favour smaller fish — we'll explain why below).

To find out more, have a look at our article onimpact of diet on breastfeeding.

Breastfeeding uses a lot of energy

It is therefore recommended that you adapt your diet accordingly. To do this, you can add two snacks to your usual daily diet. This is not the time to go on a slimming diet! Also remember to stay well hydrated.

In the postpartum period, it can sometimes be difficult to find the time to prepare food for yourself when the baby takes up all your time — but wherever possible, opt for home-cooked meals made from fresh ingredients. Avoid processed, ultra-transformed products, which are often too high in saturated fats, salt and sugar.

Ask your family and friends to bring you home-cooked meals, or prepare dishes before the birth that you can freeze, so you have a stock of easy-to-reheat meals for after the baby arrives.

Also avoid fizzy drinks and other overly sugary beverages. 

Marie, co-founder of Jolly Mama:

"People often ask me whether there are any forbidden foods during breastfeeding. The answer is simple: in the vast majority of cases, no. I breastfed my three children for almost seven years in total, and I can tell you that a breastfeeding mother doesn't need to be 'perfect'. The ideal diet during breastfeeding is the same as for everyone: varied, balanced, as natural as possible. Your milk will remain nourishing even if things aren't perfect every day. There are no strictly forbidden foods, but rather common sense: moderate caffeine, avoid large fish high in mercury, and stay attentive to your baby's reactions if you suspect a sensitivity. The goal isn't to deprive yourself, but to nourish yourself well… first and foremost for your own sake." 💛

Most mothers can consume dairy products without any issues or adverse effects on their baby.

In some babies, however, dairy products can cause marked discomfort.

Cow's milk protein intolerance

The most common allergen is cow's milk, which contains more than 33 different proteins. This is referred to as CMPA (Cow's Milk Protein Allergy). It is estimated that approximately 7–8% of babies (2) are allergic to cow's milk proteins.

In the case of an allergy or intolerance, it is not your milk that causes the allergy, but the allergenic PROTEINS that find their way into the bloodstream and then into the milk. So there is no need to feel guilty! 

Colic and GOR

Babies still have fragile intestinal mucosa, and milk proteins can trigger various symptoms such as intense crying or GOR, whether apparent or not. A study from 2000 examined the link between GOR and CMPA: of 204 infants under one year of age with GOR, more than 40% were also allergic to cow's milk proteins. (3)

What should I do if I suspect a cow's milk protein intolerance?

If you think this may be the case, try removing everything that contains cow's milk proteins from your diet for a few days or even 2 to 3 weeks, and see whether you notice any change in your baby's behaviour or skin.

With a strict dietary elimination lasting from 24 hours to 15 days, any improvement or resolution of symptoms will take at least 15 days. If you notice no improvement, it may be worth reconsidering the restriction and exploring another approach (4). Sometimes this elimination will only be effective when combined with another, such as avoiding products containing soy, for example. This is known as cross-reactions.

Speak to your paediatrician or an allergist, who will be able to advise you on what to eliminate or reduce in your diet.

Marie, co-founder of Jolly Mama:

"Dairy products do not need to be avoided as a matter of course during breastfeeding. The vast majority of mothers can consume them without any impact on their baby. However, in some infants, there may be a sensitivity or allergy to cow's milk proteins (CMPA). In that case, it is not your milk that is the problem, but the food proteins that pass into your bloodstream and then into your milk. If you suspect an intolerance, you can try a temporary elimination. However, I strongly advise against cutting out dairy on your own and over the long term. Breastfeeding increases your nutritional needs, particularly for calcium. An unsupported exclusion can lead to deficiencies. The best approach is to discuss it with your paediatrician or a healthcare professional, to set a clear framework, define the length of the trial, and consider suitable alternatives if needed." 

Fish are an important source of omega-3. Maternal diet can have a significant impact on the qualitative profile of milk lipids, which makes it even more important to pay attention to our omega-3 and DHA intake during this period, for both ourselves and our child.

Be mindful of your fish consumption — choose the smallest varieties possible (sardines, anchovies, mackerel, red mullet…).

The larger they are, the more mercury they contain, which can then end up in your baby's breast milk.

Limit yourself to a maximum of once a week for large wild fish such as tuna, sea bass or swordfish.

To find out more about which fish to eat, have a look at our article on fish and pregnancy, which lists the ones to avoid and the ones to eat.

Coffee is the most common source of caffeine, but other foods and drinks — including chocolate or cocoa, tea, cola, and certain medications used in the management of migraines — also contain it. The main metabolite of caffeine acts on the receptors involved in neural excitability. 

During pregnancy, it is advisable to avoid coffee or to limit yourself to one cup per day, as caffeine is transmitted to the baby via the placenta.

During breastfeeding, caffeine consumed by the mother passes into breast milk. Caffeine has a longer half-life in early infancy, with even later elimination in breastfed infants. The effects on the infant can vary: watch for signs of agitation after feeding, difficulty falling asleep, reflux, colic, or unusual restlessness.

However, EFSA (5) suggests that "habitual caffeine consumption at doses of 200 mg per day by breastfeeding women does not raise safety concerns for the breastfed infant".

Coffee can be consumed without exceeding 2 to 3 cups per day. Beyond that, there is a risk of transient hyperexcitability in the child: insomnia, irritability, colic... which stops when coffee is stopped.

One breastfeeding herbal tea is a good alternative, and also contributes to water intake for good hydration. Déca Mama, our collagen powder, coffee flavour but caffeine-free, is also the ideal alternative. 

Dark chocolate is fine, provided it is consumed in reasonable amounts. 

Avoid large quantities of tea (beyond 1 litre) as it can reduce the absorption of plant-based iron. Herbal teas are a good alternative.

If you would like to find out more, take a look at our article on coffee and breastfeeding.

Discover all our drinks and infusions compatible with breastfeeding. 

Many studies highlight the dangers of alcohol during pregnancy, particularly regarding a child's development.

Research on breastfeeding shows that alcohol consumption could affect your baby's sleep quality (6) and reduce the amount of milk consumed (è). Alcohol passes freely into breast milk by diffusion, at roughly the same concentrations as in the mother's blood, and newborns metabolise alcohol approximately twice as slowly as adults.

While regular alcohol consumption cannot be recommended during breastfeeding, a very low and occasional intake is compatible with breastfeeding.

If you wish to have a small drink for a special occasion, try to do so just before a feed, on a full stomach, and wait between 2 and 3 hours before the next feed. The only way to eliminate alcohol from your blood, and therefore from your milk, is to wait.

Please be aware: the younger the baby, the more cautious you should be. In newborns, metabolic capacity is lower than in older babies. A baby metabolises alcohol twice as slowly as an adult after the first week of life.

To find out more, read our article alcohol and breastfeeding, in particular for more detail on what is ingested by your baby and the time to wait before breastfeeding.

There are some foods traditionally known to have anti-galactagogue effects (meaning they may reduce breast milk production):

• sage
• parsley
• sorrel
• mint
• agnus castus

Do be mindful if you consume these, unless you are in the process of weaning. A little parsley or mint on a salad is of course absolutely fine! We are talking here about large quantities, and herbal teas.

Certain foods or products are known to give breast milk a particular flavour. Consuming cabbage or garlic is therefore frequently advised against.

Carole Hervé, IBCLC lactation consultant

"The myth stems from a study conducted 30 years ago that identified a link between the consumption of cruciferous vegetables in particular (cauliflower, cabbage, broccoli, onion) and colic in exclusively breastfed infants. However, this study was judged to be of low quality evidence, notably because it was unable to demonstrate that these vegetables caused colic (8). It suggested a statistical association between the consumption of cruciferous vegetables (including cabbage) and more colic symptoms in babies. Yet an association in an observational study does not establish that a cause-and-effect relationship exists. Other factors (overall diet, feeding method, individual sensitivity, recall bias in mothers) may explain this result."

You should not cut foods out of your diet because of their taste (as you may have done during pregnancy). On the contrary, this will teach your baby to enjoy variety.

Unlike during pregnancy, when there were foods you needed to avoid, there are no truly forbidden foods whilst breastfeeding!

It is also possible that your baby may react to a particular food, which can manifest as various symptoms: digestive issues (regurgitation, reflux) or skin reactions (eczema, for example). Stay attentive to your own reactions and those of your baby in response to what you eat. 

Don't hesitate to consult a healthcare professional whenever you have a concern or need specific advice. You'll feel more at ease and be able to enjoy your breastfeeding journey more — and above all, enjoy your baby!

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This menu is designed to support your post-partum recovery, maintain your muscle mass and ensure a milk rich in healthy fats for your baby's brain development.

🍳 Breakfast: The Savoury "Power Start"

• 2 eggs (fried or soft-boiled): A source of choline (for baby's brain) and complete proteins.
• 2 slices of wholemeal or sourdough bread: For slow-release complex carbohydrates.
• 1/2 avocado: For monounsaturated fatty acids and satiety.
• A seasonal fruit: For the vitamin C that supports immunity.

🐟 Lunch: The Remineralising Combo

• Grilled sardine or mackerel fillets: The champions of DHA and calcium (when eaten with the bones).
• Herbed quinoa: A pseudo-cereal rich in amino acids.
• A generous portion of broccoli or spinach: Steamed to preserve nutrients, drizzled with olive oil.
• Dessert: A dairy (sheep's or goat's milk) for the calcium intake.

🍫 Jolly Mama Snack: The Breastfeeding Break

• 1 Jolly Mama Snack: Formulated with satiating ingredients (oats, nuts and seeds).
• A Greek yogurt: Much higher in protein than a standard yogurt.
• A handful of almonds: For magnesium and calcium.

🍲 Dinner: Comfort & Muscle Recovery

• Turkey escalope (or chicken): A lean protein rich in tryptophan (a precursor of melatonin, the sleep hormone).
• Roasted vegetables (carrots, courgettes, aubergines): a source of fibre.
• Wholegrain basmati rice: a source of complex carbohydrates and fibre.
• Dessert: A sugar-free compote.

The expert's tip: If you notice signs of digestive discomfort in your baby after introducing a new food, don't sit with the doubt. A food diary can help you identify the culprit before consulting your paediatrician.