Eating While Breastfeeding: Nourish You & Baby
As a new mum, your body is working hard to nourish your baby—and you deserve to be well nourished too. While there’s no need for a “perfect” diet when you’re breastfeeding, the foods you eat can affect how you feel and support your milk supply, energy levels, and overall wellbeing.
What Should I Eat While Breastfeeding?
There’s no one-size-fits-all plan, but a variety of wholesome, real foods can help you feel your best:
- Plenty of Fruits and Vegetables – Aim for a colourful mix each day. They’re packed with fibre, vitamins, and antioxidants.
- Whole Grains and Starchy Foods – Brown rice, oats, wholemeal bread, and potatoes give you energy and help keep digestion moving.
- Protein-Rich Foods – Include meat, fish, eggs, lentils, beans, and tofu. Oily fish like salmon and sardines are especially rich in omega-3s—great for your baby’s brain development.
- Dairy and Non-Dairy Sources of Calcium – Enjoy milk, cheese, yoghurt, or fortified plant alternatives to support strong bones and healthy milk production.
- Healthy Fats – Embrace nourishing fats from nuts, seeds, avocados, olives, and oily fish.
Don’t stress about eating perfectly—think about nourishing your body with foods that leave you feeling full, satisfied, and well.
🟢 See NHS advice on eating while breastfeeding
Hydration: A Gentle Reminder
Your body needs more fluids when breastfeeding. Try keeping a glass or bottle of water nearby—especially while feeding. Herbal teas, milk, and soups also count.
Do I Need Supplements?
Some nutrients are harder to get from food alone—here’s what to keep an eye on:
- Vitamin D: In the UK, a daily 10 microgram supplement is recommended for all adults, especially in autumn and winter. More on Vitamin D
- Iodine: Important for baby’s brain and nervous system. It’s found in dairy, eggs, seafood, and some fortified plant milks.
- Vitamin B12: If you’re vegan or mostly plant-based, a B12 supplement is essential for your baby’s development and your energy levels.
For full details, visit Vitamins and breastfeeding – NHS
Foods to Be Aware Of
You don’t need to avoid particular foods unless you notice a pattern in your baby’s behaviour (like fussiness or skin rashes) that may link to something you’ve eaten.
Here are a few things to watch:
- Caffeine: Found in tea, coffee, cola, chocolate, and energy drinks. More than 200mg a day can affect your baby’s sleep and feeding. That’s about two mugs of coffee or three cups of tea.
- Alcohol: Occasional drinking is okay, but timing is important. It’s safest to feed your baby before drinking and wait a few hours before the next feed. Learn more from NHS alcohol and breastfeeding advice
- Fish high in mercury: Avoid shark, swordfish, and marlin. Keep oily fish like salmon or mackerel to two servings per week.
For more, read the NHS fish and breastfeeding guidance
What If My Baby Seems Sensitive to Something?
Some babies may react to certain foods in your diet, such as dairy, soy, eggs, or nuts. Signs might include colic-like symptoms, eczema, or changes in stools. Don’t rush to cut foods without guidance—chat with your health visitor or a lactation consultant first. They can support you in figuring out what might be affecting your baby without disrupting your nutrition.
Here’s a good summary from Breastfeeding Support
Need a Bit of Extra Help?
You don’t have to figure everything out alone. Support is available:
- Find a Lactation Consultant (IBCLC)
- National Breastfeeding Helpline – 0300 100 0212, 9.30am–9.30pm daily
- La Leche League – (Open 24 hours) Tel: 0845 120 2918
- National Childbirth Trust – (08:00am until Midnight) Tel: 0300 330 0771
- Healthy Start Scheme – Help for eligible families to buy healthy food and get free vitamins
💬 “You’re doing an amazing job. Eating well isn’t about rules—it’s about caring for yourself while you care for your baby.”
