Breastfeeding Nutrition: What to Eat While Nursing

Breastfeeding nutrition plays a very important role because the food a mother eats helps her to stay healthy and also supports the baby’s growth. There are many mothers who feel more hungry or tired and it’s important to eat the right foods after childbirth. It is common for new mothers to think what foods are good and what should be avoided while nursing.

In this blog, we will mention everything about what to eat while breastfeeding. We will also mention which foods give energy and some simple diet tips that make this time easier. This guide will help the mothers and babies to stay healthy and strong.

Why Breastfeeding Nutrition Matters?

Breastfeeding nutrition is very important because it directly affects the mother and the baby. A newborn depends only on breast milk for growth and development. Additionally, the quality of that milk is linked to what the mother eats. If the mother follows a healthy diet then her milk will provide the right balance of vitamins, minerals, and energy. All these nutrients are important for the baby in the early months.

At the same time, good nutrition helps the mother to recover after childbirth. It helps to keep her strong and helps to have a good milk supply. In short, when a mother eats well, it helps both her and her baby’s health.

Best Foods For Breastfeeding Moms

It’s very important to eat the right food for breastfeeding nutrition to keep the mothers strong and help the baby grow healthy. A balanced diet with proteins, fruits, vegetables, and healthy fats can help a lot. So, if you’re thinking what to eat while breastfeeding, here are some good choices:

Here are some foods to eat while breastfeeding:

Whole grains – Oats, brown rice, whole wheat for energy.
Fruits & vegetables – Apples, bananas, leafy greens, carrots for vitamins and fiber.
Protein foods – Lentils, beans, eggs, chicken, fish for recovery and milk quality.
Nuts & seeds – Almonds, walnuts, flaxseeds for healthy fats.
Dairy – Milk, curd, paneer for calcium and strength.
Plenty of water – Drink enough water to stay hydrated and support milk flow.

Diet for Breastfeeding Mothers to Increase Milk

Breastfeeding mothers need extra nutrition to keep their bodies strong and to maintain good milk supply. So, it’s important to eat a mix of grains, fruits, vegetables, protein, and healthy fats to support the mother and baby. Below, we have mentioned a simple breastfeeding diet for both vegetarians and non vegetarians:

Breastfeeding Diet Plan

*Time of Day*	*Vegetarian Option*	*Non-Vegetarian Option*

*Early Morning*	Warm water with soaked fennel or fenugreek seeds	Same option
*Breakfast*	Oats porridge with milk, almonds, and banana	Vegetable omelette with whole wheat toast and a fruit
*Mid-Morning Snack*	Seasonal fruit (apple, papaya, orange) + soaked almonds	Seasonal fruit + boiled egg or egg white
*Lunch*	Brown rice/roti, dal, leafy sabzi, salad, and curd	Brown rice/roti, chicken curry/fish curry, sabzi, salad, and curd
*Evening Snack*	Vegetable poha/upma with sesame seeds or buttermilk	Grilled chicken sandwich with vegetables or fish cutlet with salad
*Dinner*	Roti with mixed vegetable curry + lentil soup + curd	Roti with chicken stew/fish curry + vegetable curry + curd
*Bedtime*	Warm milk with turmeric or crushed nuts	Same option

Important Note: Every mother’s body is different, and so is her milk supply. These foods can support good nutrition but stress management, rest, and frequent breastfeeding are equally important for healthy milk production.

Always consult your doctor or a dietitian before making major changes to your diet, especially if you have any health conditions or allergies.

List of Food to Avoid While Breastfeeding

What you eat can affect your baby too when you are breastfeeding. There are some foods that may cause gas or discomfort in babies, so it’s good to be a little careful. Here’s a simple list of foods to avoid while breastfeeding:

17 Foods to Avoid While Breastfeeding:

Caffeine (tea, coffee, soft drinks) can make babies restless and disturb their sleep.
Alcohol passes into breast milk and may harm the baby’s growth and brain development.
Chocolate contains caffeine-like compounds that may cause irritation.
Spicy foods may upset the baby’s stomach or cause fussiness.
Garlic has a strong flavor that can change the taste of breast milk and some babies dislike it.
Onions may cause gas and fussiness in babies.
Citrus fruits (oranges, lemons, grapefruit) have an acidic nature and may cause diaper rash or an upset stomach.
Broccoli, cabbage, cauliflower may lead to gas or colic in babies.
Beans and lentils (excessive amounts) can cause gas and discomfort.
Seafood high in mercury (shark, swordfish, king mackerel) can be harmful for the baby’s brain and nervous system.
Peanuts may cause allergies in sensitive babies.
Dairy products (milk, cheese, ice cream) can trigger allergies or lactose sensitivity in some infants.
Soy products may also trigger allergies in some babies.
Processed foods (chips, packaged snacks, fast food) have low nutrition and may cause fussiness.
Herbal teas and supplements (like sage, peppermint, parsley in large amounts) can reduce milk supply.
Chocolate-based desserts and soft drinks because they contain too much sugar and caffeine-like effects.
Artificial sweeteners are not recommended as they may affect baby’s digestion.

Important Note: Every baby is different and some foods may affect one baby but not another. So, it’s always best to consult your doctor or lactation expert before making any major changes in your diet.

Final Words

Breastfeeding nutrition is very important for both mother and baby. In this blog, we have shared which foods may cause discomfort and why it’s better to avoid them while breastfeeding. Every mother and baby are different, so it’s important to pay attention to your diet to make feeding easier and healthier. Good food choices help mothers to recover better and keep babies happy and safe.

At Risaa IVF, Dr. Rita Bakshi, our Senior IVF Specialist and Gynecologist, guides new mothers with the right care, diet tips, and support during breastfeeding. If you would like to know more or consult our team, you can email us at [email protected] or call us at 95555 44421 / 22 / 23.

Frequently asked questions (FAQs)

Can I eat spicy food while breastfeeding?

Yes, you can, but sometimes spicy food may upset your baby’s tummy or make them fussy. If you notice such signs, try reducing it.

Is it safe to drink coffee during breastfeeding?

Small amounts of caffeine are usually fine, but too much can make your baby restless and affect their sleep.

Should I completely avoid non-veg food while breastfeeding?

No, you don’t have to. Just make sure the meat is well-cooked and fresh to avoid infections.

Do I need to avoid all dairy products?

Not always. But if your baby shows signs of allergy like rashes, diarrhea, or too much crying, consult a doctor and check if dairy could be the reason.

How will I know if a food is not suiting my baby?

Look for signs like fussiness, gas, rashes, diarrhea, or disturbed sleep after feeding.