What should I avoid eating while breastfeeding?

Last reviewed July 23, 2026 by Dr. Sapna Jadhav, General Physician. Sources from ACOG, NHS, Mayo Clinic, CDC, NICE, NIH, Cochrane, and peer-reviewed journals.

Bottom lineThere is no long list of banned foods while breastfeeding - you can eat normally. Limit alcohol (no alcohol is safest; otherwise keep it occasional and time feeds), keep caffeine under about 200-300 mg a day, and limit high-mercury fish like shark, swordfish, and marlin while enjoying lower-mercury oily fish. You usually don't need to avoid spicy food or common allergens; only cut a food if your own baby consistently reacts, and check with a professional first.

Good news first: there is no long list of banned foods while breastfeeding. You can eat normally. The few things worth limiting are alcohol, high-caffeine intake, and certain high-mercury fish - and watching for the rare food your own baby reacts to.

What to limit

• Alcohol. No alcohol is the safest option. If you do drink, keep it occasional, wait about 2-3 hours per drink before feeding, and feed or express beforehand. Regular heavy drinking is not compatible with breastfeeding.
• Caffeine. Moderate amounts are fine - aim for under about 200-300 mg a day (roughly 2-3 cups of coffee). Very high intake can make some babies unsettled or wakeful.
• High-mercury fish. Limit shark, swordfish, and marlin, and keep tuna moderate. Lower-mercury oily fish like salmon and sardines are beneficial - aim for a couple of portions a week.

What you usually do NOT need to avoid

• Spicy food, garlic, "gassy" vegetables - most babies are unaffected, and there's no need to eat blandly.
• Common allergens (dairy, eggs, nuts) - no need to avoid these routinely unless your baby has a diagnosed reaction.

Watch your own baby

Occasionally a baby reacts to something in the mother's diet - most often cow's milk protein - with tummy upset, a rash, or unusual fussiness. If you notice a consistent pattern, talk to your health visitor or GP before cutting out whole food groups, so you don't lose nutrients unnecessarily.

Do keep up

• Plenty of fluids (how much)
• A varied, balanced diet and usually a vitamin D supplement

Breastfeeding is not a restrictive diet - eat well, limit the few things above, and only cut foods on evidence your baby reacts.

Femora helps you track your recovery and any patterns you want to raise with your health visitor.