Diet and healthy lifestyle while breastfeeding

No matter what foods you eat, your body will make healthy breast milk. Eating a nutritious diet (Opens in new tab) and drinking enough fluids (Opens in new tab) will help you make enough milk. It's also important for your own health and energy levels.

Breastfeeding uses a lot of calories so you may need to eat a little more than normal.

Make sure to eat foods that contain plenty of calcium (Opens in new tab) and iron (Opens in new tab). You may also need an iodine supplement. Talk to your doctor or a dietitian (Opens in new tab) to find out if you have enough of these minerals in your diet.

Spicy foods

You might worry that some foods like spices, garlic, beans or cabbage might make your baby gassy and irritable. Food is rarely the cause, and you should rule out some other possibilities before changing your diet.

Get your baby checked by a child and family health nurse or doctor. They will check to see if there is a medical issue that is causing your baby to be unsettled.

Allergy foods

There is no need to stop eating allergy foods such as peanuts, eggs or milk while you are breastfeeding. The research suggests that this will not stop your baby becoming allergic to these foods.

Vegetarian diet

While you are breastfeeding, a well-planned vegetarian diet (Opens in new tab) can meet your nutritional needs. The main nutrients that you have to worry about if you only eat a small amount of animal products are:

• protein (Opens in new tab)
• iron
• calcium
• vitamin B12 (Opens in new tab)
• omega-3 fatty acids

Vegan diet

There is not enough evidence to say if a vegan diet is safe while breastfeeding. What we do know is that your nutrition needs are very high during these times. You will need to carefully plan your diet and take certain nutritional supplements to meet these needs.

It is a good idea to have your vitamin B12 levels checked (Opens in new tab).

Talk with your doctor or an Accredited Practising Dietitian. They can give you the help you need.

Foods to boost your milk supply

There is little evidence to support eating foods that claim to boost your milk supply. If you are worried about your milk supply, you should talk to your doctor or lactation consultant.

Most breastfeeding mothers can drink a few cups of tea or coffee each day. But caffeinated energy drinks are not recommended for pregnant or breastfeeding women.

The amount of caffeine (Opens in new tab) in your breast milk usually peaks about an hour after you consume it.

You should not have more than 200mg of caffeine a day while breastfeeding. Below is a handy guide:

• espresso coffee has 60–120mg per 250mL cup
• instant coffee (one teaspoon) has 60–80mg of caffeine in a 250mL cup
• tea has 10–50mg of caffeine in a 250mL cup

Newborn babies are particularly sensitive to caffeine. This is because it can take them between 2 and 4 days to process caffeine.

The term complementary (Opens in new tab) and alternative medicines (CAMs) covers vitamins, dietary supplements and homeopathic (Opens in new tab) products.

We often think that complementary and alternative medicines are safer than pharmaceutical medicines. But there is little research to support the safety of complementary and alternative medicines.

There are many complementary and alternative medicines that you should not use when breastfeeding. Talk to your doctor, pharmacist or call the Medicines Line (Opens in new tab) before you take any complementary and alternative medicines while breastfeeding.

If you're unsure about consuming something while you're breastfeeding, ask your doctor or lactation consultant about it.

It's safest not to drink alcohol when you are breastfeeding. The amount of alcohol in your breast milk is the same as in your blood.

Alcohol enters your breast milk 30 minutes to 1 hour after you start drinking. This depends on:

• how much alcohol you drink
• what you have eaten
• how much you weigh
• how quickly you are drinking

It takes about 2 hours for your body to get rid of the alcohol from one standard drink.

If you do have an occasional drink, feed your baby and express milk before you start drinking. Your baby can drink the expressed milk while there is still alcohol in your body.

The safest option is to avoid drinking alcohol when you are breastfeeding.

If you do plan on drinking alcohol, use the Feed Safe app.

It is best not to smoke if you are breastfeeding.

If you can't quit smoking, it's still better for your baby to be breastfed. Babies who are formula fed are more likely to be affected by second-hand cigarette smoke than breastfed babies.

The amount of nicotine in your breast milk halves about 97 minutes after each cigarette. So, if you smoke, do so right after a breastfeed. The longer time you leave between smoking a cigarette and the next feed, the better.

It's very important to protect your baby from cigarette smoke. Passive smoking (Opens in new tab) increases your baby's chances of:

• chest infections (Opens in new tab)
• asthma
• sudden infant death syndrome

Don't smoke around your baby in the house. It's illegal to smoke or vape in a car with a child. The age that someone is a child depends on the state or territory you live in.

There are a few different things you can do to help quit smoking and vaping (Opens in new tab).

If you are breastfeeding, you can get still pregnant, even if your periods haven't started again.

Most contraception is safe to use straight after birth — except combined hormonal contraception (products that contain both oestrogen and progestogen).

Combined hormonal contraception can be started 6 weeks after giving birth. Talk to your doctor about protection while breastfeeding.

Talk to your doctor, lactation consultant or child health nurse for more information. You can also contact the:

• Australian Breastfeeding Association (Opens in new tab) — 1800 686 268 (1800 mum 2 mum)
• Poisons Information Centre (Opens in new tab) — 13 11 26