As a breastfeeding mom, you may have heard all sorts of dietary advice from well-meaning friends, family, and even strangers on the internet. However, not all of this information is accurate or based on scientific evidence. In this blog post, we'll separate myth from fact and provide you with reliable guidance on what to eat (and what to avoid) while breastfeeding.

Myth #1 You Need to Drink Milk to Make Milk

This is one of the most persistent myths surrounding breastfeeding nutrition. While cow's milk is a good source of calcium and protein, it's not a prerequisite for producing breast milk. Your body is designed to make milk for your baby, regardless of whether you consume dairy products or not.

Fact #1 Stay Hydrated and Eat a Balanced Diet

Instead of focusing solely on milk consumption, the key is to stay hydrated by drinking plenty of fluids and eating a balanced diet rich in nutrients. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to support your overall health and milk production.

Myth #2 Certain Foods Can Make Your Breastmilk "Gassy"

It's a common belief that foods like broccoli, cabbage, or beans can cause gas and discomfort for your baby. However, there is limited scientific evidence to support this claim. Typically gas is caused by the flow of the feed, the latch, pace or nipple of a bottle of breastmilk or even how frequently and how well baby burps during a feed. 

Fact #2 Every Baby is Different

While some babies may be more sensitive to certain foods in your diet, it's not a universal experience. Pay attention to your baby's cues and keep a food diary to identify any potential triggers. Most experts recommend avoiding major dietary restrictions unless your baby shows signs of an allergy or intolerance.

Myth #3 You Need to Avoid Spicy Foods

Many cultures have traditions that discourage breastfeeding moms from eating spicy or strongly flavored foods, fearing they may upset the baby or harm the milk supply.

Fact #3 Spicy Foods Are Generally Safe

Unless your baby shows signs of discomfort or you have a personal sensitivity, there's no need to avoid spicy foods while breastfeeding. In fact, exposing your baby to a variety of flavors through your breastmilk can help develop their taste preferences later on & help prevent picky eating!

Myth #4 Caffeine and Alcohol Should Be Completely Avoided

While it's true that caffeine and alcohol can pass into breast milk, the myth suggests that these substances are completely off-limits for breastfeeding moms.

Fact #4

It’s recommended to cut down to about 200mg or less of caffeine (16oz of coffee) during pregnancy and about 300mg (24oz of coffee) or less while breastfeeding. And, occasional alcohol intake (no more than 1 drink per day) is generally considered safe for breastfeeding moms. However, it's best to time your consumption appropriately and monitor your baby for any adverse reactions.

Remember, every breastfeeding journey is unique, and what works for one mom may not work for another. If you have any concerns about your diet or your baby's well-being, it's always best to consult with a lactation consultant, registered dietitian, or your healthcare provider.

Join the community of informed and empowered mamas inside The Postpartum Shift. Gain access to evidence-based nutritional guidance, meal plans, and personalized support to help you navigate your breastfeeding journey with confidence.