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Breastfeeding Food Guide: Do’s & Don’ts


Unearth the science-backed secrets of breastfeeding diets with our comprehensive guide. Discover the best foods to eat when breastfeeding, foods to steer clear of, and essential information on breastfeeding and antihistamines.

Breastfeeding is an exciting and bonding journey for both mother and baby, but it also comes with a plethora of questions—chief among them, what should and shouldn’t you eat? As a brand specializing in premium organic and speciality seed oils since 1938, Benvolio understands the significance of a well-balanced diet, particularly for breastfeeding mothers. In this extensive article, we delve deep into the optimal diet to support your breastfeeding journey, addressing the foods you should eat, those you should avoid, and the considerations you should make if you’re taking antihistamines.

Best Foods to Eat When Breastfeeding

Breastfeeding requires additional nutrients and calories to support both the mother’s body and the growing baby. The quality of your diet will directly affect the quality of your breast milk, so it’s crucial to focus on nutrient-dense foods. [1]

Protein & Fibre: Make sure to include enough protein in your diet from sources like lean meat, fish, eggs, and legumes. Protein is vital for the growth and development of your baby. Whole grains like oatmeal and whole-wheat bread are excellent sources of fiber and nutrients. They also help to keep you satiated, which can be particularly beneficial during breastfeeding. [2]

Healthy Fats: Consider using premium oils like those from Benvolio, which offer a range of organic and speciality seed oils rich in Omega-3 and Omega-6 fatty acids. These fats are essential for the brain development of your baby.

Hydration: Drink plenty of water and limit caffeine to ensure you’re well-hydrated. Proper hydration is essential for ample milk production.

Healthy Diet

Foods to Avoid While Breastfeeding

While most foods are generally safe during breastfeeding, there are some you should consider limiting or avoiding altogether. Alcohol can get into your breast milk and may harm your baby, limiting or avoiding alcohol is advisable. Too much caffeine can cause irritability and sleep issues for your baby. Limit your intake to a moderate level.[3]
Some babies may get fussy or have a tummy upset if the mother consumes spicy foods. High-mercury fish such as shark, swordfish, and mackerel should be avoided as they can negatively affect a baby’s developing nervous system. Highly processed foods often contain additives and high levels of salt and sugar, which you’ll want to limit while breastfeeding.

Breastfeeding and Antihistamines: What to Know?

Antihistamines are commonly used for allergies, but not all are safe during breastfeeding. Always consult your healthcare provider for recommendations tailored to your individual needs[4]. Some antihistamines can interact with other medications you might be taking, so always consult your healthcare provider. Certain antihistamines can reduce your milk supply. If you notice a decrease, discontinue use and consult your healthcare provider. Monitor your baby for any unusual signs like excessive sleepiness or fussiness when taking antihistamines. If observed, seek medical advice. By paying attention to your diet and being mindful of medications like antihistamines, you can ensure a healthier breastfeeding experience for both you and your baby. Consult your healthcare provider for personalized advice.


  1. American Academy of Pediatrics. (2018). Breastfeeding and the Use of Human Milk. 
  2. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. (1991). Nutrition During Lactation.
  3. Picciano, M. F., & McGuire, M. K. (2009). Use of dietary supplements by breastfeeding mothers. The American journal of clinical nutrition, 89(2), 663S-667S.
  4. Drugs and Lactation Database (LactMed) [Internet]. Bethesda (MD): National Library of Medicine (US); 2006

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