Breastfeeding Diet: What to Eat, Drink and Limit While Nursing

A healthy breastfeeding diet is mostly a varied, nutrient-dense eating pattern with a little more food than before pregnancy: CDC recommends about 330 to 400 extra calories a day for well-nourished breastfeeding mothers. A few nutrients matter more than usual, especially iodine, choline, DHA from lower-mercury fish and vitamin B12 if you eat no animal foods. Most mothers do not need to avoid specific foods; the main limits are high-mercury fish, alcohol and large amounts of caffeine.

Evidence grade: Strong. The calorie and nutrient targets here are established National Academies reference values and CDC/FDA guidance; the separate question of herbal milk boosters rests on a Cochrane review that rated the evidence low to very low.

How Many Extra Calories Do You Need While Breastfeeding?

Making milk takes energy. CDC recommends an additional 330 to 400 calories a day for well-nourished breastfeeding mothers compared with what they ate before pregnancy, and notes that the right amount also depends on your age, body size, activity level and whether you exclusively breastfeed or also use formula [1]. The Dietary Guidelines estimate about 330 extra calories a day in the first 6 months of lactation and about 400 in the second 6 months [2].

Spend those calories on nutrient-dense foods such as dairy, eggs, meat, lower-mercury seafood, legumes and leafy greens [1]. If you want to return to your pre-pregnancy weight, ask your provider about a pace that keeps your nutrient intake up.

Breastfeeding Nutrient Targets at a Glance

Sources: CDC [1, 3, 7], NIH Office of Dietary Supplements [4, 5, 6] and FDA/EPA [8]. RDA means Recommended Dietary Allowance; AI means Adequate Intake.

Nutrients That Need Extra Attention

Iodine

Breastfed babies get their iodine from breast milk, and the amount in milk varies with the mother's iodine status [3]. The RDA is 290 mcg a day while breastfeeding, up from 150 mcg before pregnancy [3, 4]. CDC notes that the American Thyroid Association and the American Academy of Pediatrics recommend a daily multivitamin or prenatal supplement containing 150 mcg of iodine during pregnancy and breastfeeding, and that not all products contain it, so check the label [3]. Mothers who do not regularly eat dairy or seafood or who do not use iodized salt are more likely to fall short [3].

Choline

The Adequate Intake for choline rises to 550 mg a day during lactation, up from 425 mg before pregnancy and 450 mg during pregnancy [5]. The main sources are animal foods: meat, poultry, fish, dairy and eggs. One large hard-boiled egg provides about 147 mg [5].

DHA from lower-mercury fish

Fish is an excellent source of protein and nutrients, but most fish contain some mercury, which can pass into breast milk and affect a baby's developing brain and nervous system [1]. CDC tells breastfeeding mothers to follow the FDA/EPA advice: choose a variety of fish from the "Best Choices" and "Good Choices" lists, eat 2 to 3 servings (8 to 12 ounces) a week from Best Choices or 1 serving from Good Choices, and avoid the "Choices to Avoid" list [1, 8]. Salmon, sardines, anchovies, trout, shrimp and canned light tuna are Best Choices; king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna are fish to avoid [8]. Our guide to omega-3 fatty acids explains DHA in more depth.

Vitamin B12 for vegan and vegetarian mothers

The B12 RDA is 2.8 mcg a day while breastfeeding [6]. B12 is found naturally in animal foods, and if a breastfeeding mother is low in B12, her baby can be too [7]. CDC advises mothers on a strict vegetarian or vegan diet to ask their provider about a supplement with an appropriate amount of B12, and lists choline, zinc, iron, vitamin D, vitamin A, calcium, iodine and omega-3 fats (EPA/DHA) as other nutrients to review [1, 7]. See our article on nutrients that can be missing in vegan diets and our tips on vitamin B12 absorption.

Do You Need a Multivitamin While Breastfeeding?

Maybe. CDC explains that because needs for nutrients such as iodine and choline rise during breastfeeding, diet alone may not cover them, and some mothers benefit from a multivitamin; providers should help decide which supplements are appropriate [1]. The HHS Office on Women's Health notes that your doctor may recommend continuing your prenatal vitamin while breastfeeding [10]. Check that whatever you take includes iodine, and remember that prenatal supplements typically contain little if any choline, so food still matters [3, 5].

Foods and Drinks to Limit While Breastfeeding

CDC states that, generally, women do not need to limit or avoid specific foods while breastfeeding and should be encouraged to eat a healthy, diverse diet [1]. The exceptions are high-mercury fish (above), alcohol and large amounts of caffeine.

Alcohol

According to CDC, not drinking alcohol is the safest option for breastfeeding mothers, but moderate drinking, meaning up to one standard drink a day, is not known to be harmful to the infant [9]. To be safest, wait at least 2 hours after a single drink before nursing [9]. Alcohol levels in milk track blood levels: they usually peak 30 to 60 minutes after a drink, and alcohol from one drink can be detected for about 2 to 3 hours. Pumping and discarding milk does not clear alcohol faster [9]. More than one drink a day is not recommended [9].

Caffeine

Caffeine passes into breast milk in small amounts. CDC says low to moderate intake, about 300 mg or less a day (roughly 2 to 3 cups of coffee), usually does not affect the infant, while fussiness, jitteriness and poor sleep have been reported with very high intakes of about 10 cups or more [1]. Preterm and younger newborns break down caffeine more slowly, so mothers of these babies may want even less [1]. For more on timing, read about caffeine and sleep.

Foods your baby seems to react to

Some babies react to a food in the mother's diet, such as cow's milk. The Office on Women's Health suggests writing down what you eat and when your baby has symptoms, and talking with your baby's doctor; symptoms usually fade within one to two weeks after a problem food is stopped [10].

Hydration

The Office on Women's Health advises drinking plenty of fluids while breastfeeding; a common suggestion is a glass of water or another beverage each time you nurse [10]. It also recommends limiting drinks with added sugars, such as soda and fruit drinks [10].

Do Herbs and Lactation Foods Increase Milk Supply?

Fenugreek, fennel, moringa, brewer's yeast, oats and "lactation cookies" are widely marketed as galactagogues, foods or herbs meant to increase milk production. The best evidence is a 2020 Cochrane systematic review of 41 randomized trials with about 3,000 mothers. It found the overall certainty of evidence was low to very low. For natural galactagogues, the reviewers were very uncertain whether fennel or fenugreek improved infant weight; moringa and mixed botanical teas may have increased infant weight; and milk-volume results were too inconsistent to combine [12].

NIH's National Center for Complementary and Integrative Health says it is uncertain whether fenugreek can increase milk supply because studies have had mixed results, and that little is known about the safety of fenugreek in amounts larger than food while breastfeeding [11]. Fenugreek can cause digestive upset and allergic reactions [11].

The Cochrane authors note that milk supply is shaped first by feeding frequency, latch and infant suck, and maternal and infant health [12]. If you are worried about supply, a lactation consultant or your baby's doctor is the best first step.

Safety and Interactions

• Iodine: the upper limit is 1,100 mcg a day for adults, including while breastfeeding [4]. Iodine supplements can interact with antithyroid medicines and ACE inhibitors; talk to your doctor if you take them [4].
• Fenugreek: it is not safe in amounts greater than those in food during pregnancy, it can cause allergic reactions, and large doses may lower blood sugar. If you take any medicine, talk with your health care provider before using it [11].
• Other herbs: evidence on safety during breastfeeding is limited for most herbal products. Check each one with your provider or pharmacist [11, 12].
• Alcohol: caring for an infant while intoxicated is not safe; CDC advises caregivers who drink excessively to arrange for a sober adult to care for the infant [9].
• Vitamin B12: mothers who have had gastric bypass or similar surgery, or who have certain digestive conditions, may not absorb B12, folate, iron and calcium well and should be monitored by their provider [7].

Frequently Asked Questions

What foods should I avoid while breastfeeding?

CDC says most breastfeeding mothers do not need to avoid specific foods. Limit fish to lower-mercury choices and skip the highest-mercury fish such as swordfish, shark, king mackerel and bigeye tuna, keep alcohol to no more than one drink a day (none is safest), and keep caffeine to about 300 mg a day or less [1, 8, 9].

Can I drink coffee while breastfeeding?

Yes, in moderation. CDC considers about 300 mg of caffeine a day, roughly 2 to 3 cups of coffee, low to moderate. Mothers of preterm or very young newborns may want less [1]. Chocolate, tea, soda and energy drinks also contain caffeine.

How long should I wait to breastfeed after a drink?

CDC suggests waiting at least 2 hours after a single standard drink before nursing, or feeding milk expressed earlier. Pumping and dumping does not remove alcohol from milk any faster [9].

Does fenugreek increase breast milk supply?

The evidence is uncertain. NCCIH describes study results as mixed, and a Cochrane review rated the evidence for herbal galactagogues as low to very low certainty [11, 12]. Ask a lactation consultant before trying it. For nutrition during pregnancy, see our guide to key nutrients for fetal development.

Sources

1. Centers for Disease Control and Prevention. Maternal Diet and Breastfeeding. 2026.
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. Chapter 5 and Appendix 2. 2020.
3. Centers for Disease Control and Prevention. Iodine and Breastfeeding. 2025.
4. NIH Office of Dietary Supplements. Iodine: Fact Sheet for Health Professionals.
5. NIH Office of Dietary Supplements. Choline: Fact Sheet for Health Professionals.
6. NIH Office of Dietary Supplements. Vitamin B12: Fact Sheet for Health Professionals.
7. Centers for Disease Control and Prevention. Vitamin B12 and Breastfeeding. 2026.
8. U.S. Food and Drug Administration and U.S. Environmental Protection Agency. Advice about Eating Fish.
9. Centers for Disease Control and Prevention. Alcohol and Breastfeeding.
10. HHS Office on Women's Health. Breastfeeding and Everyday Life. 2025.
11. National Center for Complementary and Integrative Health. Fenugreek: Usefulness and Safety. 2025.
12. Foong SC, Tan ML, Foong WC, Marasco LA, Ho JJ, Ong JH. Oral galactagogues (natural therapies or drugs) for increasing breast milk production in mothers of non-hospitalised term infants. Cochrane Database Syst Rev. 2020.

Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.

Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: October 17, 2026 · How OPA researches and writes