What Can I Eat When Breastfeeding? (updated May 2026)

What foods can I eat when breastfeeding? 

The short answer is: anything that sounds good!

Shortest. Blog. Ever. 

Oh, you’re still reading? Okay! When it comes to a mother’s diet during breastfeeding, we hear the craziest stories from our clients about foods they were told to avoid. (And as a reminder, we are not licensed medical care providers and nothing in this blog should be construed as medical advice.)

One of my favorites? A newly-postpartum mother was told she shouldn’t eat pickles right before letting her baby nurse because it would make her breast milk sour. Um, nope! That’s not how this works.

So instead of old wives tales, let’s share some factual information about which foods and drinks you can and should eat in breastfeeding.

Your baby’s interest in the food you eat began in pregnancy. Your diet started flavoring your amniotic fluid, which your baby swallowed. And yes, the food you eat while breastfeeding may also flavor your milk. But guess what? Babies seem to prefer flavored milk! For instance, in a research study, babies nursed twice as long when the mother had eaten garlic (Beauchamp & Mennella, 2011). That means that if you are longing for spicy foods, you’re in the clear.

Most researchers agree chocolate, coffee, tea and sodas with caffeine can also be enjoyed (in moderation) while breastfeeding and there is no evidence that caffeine consumption decreases milk supply. 

What about alcohol?

There are a lot of factors to consider with regards to alcohol and breastfeeding: how much alcohol, how often, how soon after drinking will you feed your baby, etc? Since every person’s body metabolizes alcohol differently, we can’t really say what the “safe” amount of alcohol may be exactly. This very thorough guideline from La Leche League breaks down all of the factors to take into account.

What about all those delicious lactation cookies, teas, etc.?

If you enjoy the taste, keep eating the cookies, but they’re unlikely to do anything for your milk. Eating “fatty” foods will not make your milk have more fat. (Your milk is likely already perfect.) These foods might make YOU feel better or happier in the moment and for that reason it’s totally okay to keep eating them. 

Be careful using herbs (yes, lactation tea included.) Not only are there concerns about contraindications with other medicines and conditions, but there is documented evidence of a commonly popular herb that supposedly promotes lactation, negatively impacting milk supply. (I’m looking at you, fenugreek!) Discuss herbs with your lactation counselor or care provider before taking them.

Do I need to eat more calories while I’m breastfeeding? 

The answer is, maybe. We often hear the advice to eat 200 – 500 extra calories while breastfeeding. And the truth is that it depends on how much you were already eating and how active you are. Studies have shown that most healthy breastfeeding women maintain an abundant milk supply while taking in 1800-2200 (or more) calories per day.  A mother who is less active, has more fat stores, and/or eats foods higher in nutritional value may need fewer calories than a mom who is more active, has fewer fat stores, and/or eats more processed foods. In general, you should simply listen to your body and eat to appetite. If you are hungry, eat more! 

In summary, the vast majority of foods and drinks are unlikely to have any impact at all on your breastmilk.

What your diet will impact is YOU and your mood, energy, recovery and health. Just like at any other time in your life, nutrition is a key factor in your overall health. Your diet doesn’t need to be perfect, either. It’s okay to treat yourself. Think of the breastfeeding days as an opportunity to nourish your own body the way you’re nourishing your baby’s body and all will be well.

Bored of the same old foods and looking for something new to eat?

Here are five healthy recipes for nursing parents!

1. Pumpkin Almond Milk Smoothie

This one is for those of you who love the flavors and scents of autumn. Other than hot and spicy fried chicken wings, pumpkin pie was one of the biggest cravings I had while I was pregnant. So naturally, when I found this pumpkin smoothie recipe, I had to try it. I was not disappointed.

Ingredients:

• 1/2 cup pumpkin puree
• 1 frozen banana
• 1 cup almond milk
• 1 tablespoon agave syrup or honey or maple syrup to taste
• 1/4 tsp vanilla extract
• 1/2 tsp pumpkin spice, cinnamon, ginger, nutmeg, allspice and cloves
• crushed ice optional

Instructions:

1. Put all ingredients in your blender and blend until smooth. 
2. Serve immediately.
3. Garnish with crushed graham crackers and a dash of cinnamon or pumpkin spice (optional).

2. Vanilla Overnight Oats

This is an easy to make and versatile snack option while nursing. Almond milk and oats are both rich sources of antioxidants, vitamins, and minerals. After a night in the fridge, the oats will be nice and soft, making this the perfect meal for those early morning feeding sessions with your baby. There are many variations for overnight oats recipes included below.

Ingredients:

Overnight Oats with Almond Milk Base Recipe

• ½ cup rolled oats
• ¾ cup almond milk
• 1 tablespoon sweetener
• ¼ teaspoon vanilla extract

Apple Cinnamon

• ½ cup grated apple
• 1 tablespoon flax seeds
• ¼ teaspoon cinnamon
• ⅛ teaspoon nutmeg

Mashed Banana

• ½ banana, mashed
• ¼ cup chopped walnuts
• 1 tablespoon chia seeds
• ¼ teaspoon ground cinnamon

Blueberry Almond

• ½ cup blueberries
• 2 tablespoons almond butter
• 2 tablespoons sliced almonds

Raspberry Jam

• 2 tablespoons raspberry chia jam

Strawberry Chocolate

• ½ cup fresh or frozen strawberries
• 2 tablespoons almond yogurt
• 1 tablespoon cocoa powder
• 1 tablespoon chia seeds

Instructions:

1. Mix the ingredients in a small cup, bowl or mason jar. 
2. Stir well so the oats are fully combined with the mix-ins.
3. Transfer to an airtight container and keep the container in the fridge for a minimum of 12 hours so the oats can fully soak.
4. The next day, stir the oatmeal and serve hot or cold. 
5. Overnight oats can be warmed on the stovetop for 3 minutes or heated in the microwave for a minute.
6. If necessary, add a splash of almond milk to loosen the consistency, and garnish with your choice of toppings.

Notes

• To maintain freshness, store the oatmeal mixture in an airtight sealed container. 
• Overnight oats will keep fresh in the fridge for up to 5 days or in the freezer for up to 6 months. 

So many options!

3. Oatmeal Protein Bites

This oatmeal protein bites recipe is simple to make and they are easy to take with you on-the-go. You can simply pop a few of these in a small bag or container. What could be a better healthy snack for nursing parents? There are several variations of this recipe, which I have included. 

Ingredients:

• 2/3 cup of creamy peanut butter. You can also use your favorite nut butter instead.
• 1/2 cup semi sweet chocolate chips.
• 1 cup old fashioned oats. I would not recommend making these with steel cut oats or instant oats.
• 1/2 cup ground flax seed. Can substitute with hemp seed, chia seed or add extra old fashioned oats.
• 2 tablespoons of honey.

Instructions:

1. Combine all 5 ingredients in a medium bowl. 
2. Stir to combine. 
3. Place in the refrigerator for 15-30 minutes so they are easier to roll. 
4. Roll into 12 bites and store in the fridge for up to a week.
5. Can be frozen in an airtight container for up to 3 months

Tips:

1. Rolling the bites after they have been refrigerate makes it much easier. 
2. If you are still having trouble rolling them try wetting your hands or adding 1 or 2 tablespoons of water to the mixture.
3. Instead of rolling out into balls the mixture can be placed in a square baking dish lined with parchment paper. 
4. Refrigerate and cut to make no-bake bars.
5. Variations may include: dark chocolate chips, shredded coconut, cranberries, chopped walnuts, pecans, almonds or cocoa powder

Easy for on-the-go snacking!

4. Antipasto Kebabs with Rustic Basil Sauce

Not only are kababs fun to eat, they are also fun to make. These antipasto kababs are a portable charcuterie board, packed with protein. This is an easy to make, healthy snack for nursing parents. Since this is a flexible recipe, you can create kababs with your favorite ingredients. They can be stored in the fridge or taken with you.

Ingredients:

• 12 cherry tomatoes
• 12 marinated artichoke hearts – halved
• 24 slices salami – folded in half, then in half again (or try organic chicken cubes if you prefer that to salami)
• 1/2 loaf crusty Italian bread – cut into 1-inch cubes, brushed with olive oil and toasted or grilled (omit for lower carb option)
• 24 mini mozzarella balls
• 12 1- inch chunks roasted bell peppers
• 12 pitted marinated olives
• 12 wooden 12-inch skewers

Instructions

1. Layer ingredients on kebabs and refrigerate until needed.

Rustic Basil Sauce

Ingredients:

• 1 c. loosely packed fresh basil
•  cilantro (small handful or up to one bunch based on your preference)
• 1 clove garlic
• pinch salt and pepper
• 2-3 tbsp. olive oil – more if needed

Instructions:

1. To make the sauce, mince basil and cilantro or process in a small food processor. 
2. Mix in salt, pepper and olive oil until a sauce forms. 
3. Using a pastry brush, brush over the mozzarella (and bread or pasta if using).
4. Serve immediately.

Protein Packed Snacking!

5. Veggie (or create your own) Egg Muffins.

Another protein-packed healthy meal for nursing parents is Veggie egg muffins. While eggs are a high protein, whole food snack, they aren’t exactly easy for on-the-go snacking. Sunny side up? I don’t think so. I have made several variations of these recipes including meat lovers, western style, with cheese. Keep things fun and create new ways to try these veggie egg muffins.

Ingredients:

• 3 cups mixed vegetables broccoli, mushrooms, peppers, spinach etc
• 1 teaspoon oil
• 12 large eggs
• ¼ cup milk
• ½ teaspoon black pepper & salt to taste
• ½ teaspoon dry mustard powder
• 3 tablespoons onion minced
• 1 cup cheddar cheese
• ¼ cup parmesan cheese

Instructions

1. Preheat oven to 350°F.
2. Chop vegetables and cook in 1 teaspoon of oil until tender crisp or excess liquid is removed. Cool.
3. Spray a muffin tin very well with cooking spray.
4. Divide the vegetables, onion, and cheeses over 12 wells.
5. In a large bowl combine eggs, milk, and seasonings. Mix well.
6. Pour eggs evenly over each well. Bake 22-25 minutes or until set.
7. Remove from cups and serve warm or let cool completely and refrigerate/freeze.

How long will the egg muffins last?

Egg muffins generally last about 5 days in the refrigerator (a little less if you add sausage to the recipe). They may also be frozen and reheated.

How do you reheat egg muffins?

To reheat egg muffins, you can pop them into the microwave or you can reheat them in the oven, which I prefer.

Microwave reheat directions:

1. Place refrigerated egg muffins on a plate and microwave for about 30 seconds; if frozen, microwave 45-60seconds 
2. They may release a little bit of liquid, this is normal.
3. Microwaves can vary so you may need to adjust the cooking time slightly.

Easy to make and take or freeze for later.

We recommend you plan ahead when nursing your baby. Stocking up on healthy foods, and keeping satisfying meals and snacks on hand, will make it easy to nourish your body as you nourish your baby.

If you’re looking for more support check out our Breastfeeding Your Baby Class and consider joining our monthly new parent support group!