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 sugar or fat. 

Breast milk will always be nourishing 

Research has found that diet does not affect the levels of the main components of breast milk (proteins, lactose, cholesterol, calcium…).

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

Your breast milk will always be nourishing, but did you know that this can sometimes come at a cost to you? The levels of components such as calcium and iron remain stable in your milk because your body draws directly on its own reserves to prioritise your baby. The fatty acid profile is different: for nutrients such as DHA, your body has no internal store, so the quality of your milk depends directly on what you eat. Eating well is therefore, first and foremost, a way to protect your own health as a mother and help prevent exhaustion. 

Some components depend on what we eat

The fatty acid profile of breast milk depends on what we eat, as do the levels of certain fat-soluble vitamins in the milk (1). It is therefore important to consume essential and long-chain fatty acids such as DHA, which are essential for the healthy development of our baby’s brain and nervous system. Fish are a particularly good source (choose smaller fish; we explain why below).

To find out more, read our article on thethe impact of diet on breastfeeding.

Breastfeeding uses a lot of energy

It is therefore recommended that you adjust your diet accordingly. You can do this by adding two snacks to your usual daily meals. This is not the time to go on a weight-loss diet! Remember to stay well hydrated, too.

During the postpartum period, it can be hard to find time to prepare food when your baby takes up so much of your time. Where possible, though, choose home-cooked meals made with fresh ingredients. Avoid ultra-processed products, which are often too high in saturated fat, salt and sugar.

Ask family and friends to bring you home-cooked meals, or prepare meals before giving birth and freeze them so you have a supply of easy-to-reheat food after your baby arrives.

Also avoid fizzy drinks and other drinks that are too high in sugar. 

Marie, co-founder of Jolly Mama:

“I’m often asked whether any foods are off-limits during breastfeeding. The simple answer is: 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 mum doesn’t have to be ‘perfect’. The ideal diet during breastfeeding is the same as for everyone else: varied, balanced and as natural as possible. Your milk will remain nourishing even if every day isn’t perfect. There are no foods that are strictly off-limits; it’s more a matter of common sense: moderate your caffeine intake, avoid large fish that are high in mercury, and watch for your baby’s reactions if you suspect a sensitivity. The aim isn’t to deprive yourself, but to eat well… first and foremost for yourself.” 💛

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. A mother’s diet can have a significant impact on the fatty acid profile of her breast milk, so we need to pay even closer attention to our omega-3 and DHA intake during this period, for ourselves and our babies.

Pay attention to the fish you eat and choose smaller fish where possible (sardines, anchovies, mackerel, red mullet…).

The larger the fish, the more mercury it contains, which can then pass into your breast milk.

Limit large wild fish such as tuna, sea bass or swordfish to no more than once a week.

To find out more about which fish to eat, read our article on fish and pregnancy, which lists the fish to avoid and those you can eat.

Coffee is the most common source of caffeine, but other foods and drinks, including chocolate or cocoa, tea and cola, as well as certain medicines used to manage migraines, also contain it. Caffeine’s main metabolite acts on receptors involved in neuronal excitability. 

During pregnancy, drinking coffee is not recommended. If you do drink it, you should limit yourself to one cup a day, as caffeine passes to your baby through the placenta.

During breastfeeding, caffeine consumed by the mother passes into breast milk. Caffeine has a longer half-life in early infancy and is eliminated even more slowly by breastfed babies. Its effects on your baby can vary: watch for restlessness after a feed, difficulty falling asleep, reflux, colic or unusual agitation.

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

You can drink coffee, provided you do not exceed 2 to 3 cups a day. Beyond that, there is a risk of temporary overstimulation in your baby, including sleeplessness, irritability and colic, which stops when you stop drinking coffee.

A breastfeeding herbal tea is a good alternative and also provides water to help you stay hydrated. Déca Mama, our collagen powder, with the taste of coffee but no caffeine, is also an ideal alternative. 

Dark chocolate is still fine in moderation. 

It’s best to avoid drinking large quantities of tea (more than 1 litre), as it can reduce the absorption of iron from plant sources. Herbal teas are an option instead.

If you’d like to know more, read 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!

🍫 Our breastfeeding snacks

Your indulgent companion for your breastfeeding routine.

Forget classic cereal bars. Our snacks (Banane Choc, Cho-chocolat, Abricool) are genuine nutrient powerhouses formulated specifically for lactation. Rich in natural galactagogues such as fenugreek, they support your milk production while providing you with magnesium and healthy fats to help maintain steady energy throughout the day. A simple, no-prep treat to look after both you and your baby.

Discover the full range →

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.