Foods to Avoid While Breastfeeding: What the Sources Actually Say

The short answer is reassuring: the CDC says that, generally, women do not need to limit or avoid specific foods while breastfeeding, and that mothers should be encouraged to eat a healthy and diverse diet. ¹ Below is what recognised health bodies say about caffeine, alcohol and certain high-mercury fish, each quoted and linked.

Key takeaways

• The CDC says women generally do not need to limit or avoid specific foods while breastfeeding, and should eat a healthy, diverse diet. ¹
• The CDC describes a low to moderate amount of caffeine as about 300 milligrams or less per day, roughly 2 to 3 cups of coffee. ¹
• The NHS says it is safer not to drink any alcohol while breastfeeding, while adding that an occasional 1 or 2 units once or twice a week is unlikely to harm the baby. ²
• The NHS says to limit swordfish, marlin or shark to 1 portion a week because of their mercury levels. ²

**A quick, honest note:** we're not medical professionals - everything here was researched by us from the public sources listed at the bottom of this page, and it isn't professional advice. Read our full note ↓

Do I need to avoid any foods while breastfeeding?

For most mothers, the reassuring part comes first. The CDC says that, generally, women do not need to limit or avoid specific foods while breastfeeding, and that mothers should be encouraged to eat a healthy and diverse diet. ¹ The rest of this article covers the three specifics that come up next: caffeine, alcohol and certain fish.

How much caffeine is okay while breastfeeding?

The CDC describes caffeine in terms of a moderate amount. It says a low to moderate amount is about 300 milligrams or less per day, which is about 2 to 3 cups of coffee. ¹ The CDC adds that preterm and younger newborn infants break down caffeine more slowly, so mothers of these infants might consider consuming even less. ¹ The CDC also notes that irritability, poor sleeping patterns, fussiness and jitteriness have been reported in infants of mothers with very high intakes of caffeine. ¹

The NHS says it is sensible to cut caffeine out while breastfeeding, because caffeine is a stimulant and can make the baby restless. ² On amount, the NHS says: "If you do drink caffeine, try not to have more than 300mg a day." ²

Can I drink alcohol while breastfeeding?

The NHS is cautious here. It says it is safer not to drink any alcohol while breastfeeding, but that an occasional drink is unlikely to harm the baby - 1 or 2 units of alcohol, once or twice a week, should be fine. ² On timing, the NHS suggests leaving 2 to 3 hours, if possible, between drinking and breastfeeding, and only once breastfeeding is well established. ² The NHS adds a safety point alongside this: it says it is very important never to share a bed, or sleep on the sofa, with your baby if you have been drinking, because this is linked to the risk of sudden infant death syndrome (SIDS). ²

Which fish should I limit while breastfeeding?

This is the one area where the guidance is about a specific substance: mercury. The CDC says mercury can pass from a mother to her baby in smaller amounts through breast milk after birth, ³ and that mercury exposure can affect an infant's brain and nervous system development during pregnancy and after birth. ³ The CDC balances that, though: it says the benefits of breastfeeding may be greater than the possible adverse effects of exposure to mercury through breast milk. ³ The reason certain fish carry more of it, the CDC says, is that large fish that have lived longer - such as swordfish, tuna, shark, king mackerel and tilefish - have higher levels of mercury because they have had more time to accumulate it. ³

The practical limits come from the NHS and the American Academy of Pediatrics. The NHS says to limit swordfish, marlin or shark to 1 portion a week because of their high mercury levels, and adds not to eat more than 2 portions of oily fish a week. ² The American Academy of Pediatrics, reporting FDA and EPA advice, says breastfeeding women can eat 2 to 3 servings a week - 8 to 12 ounces in total - of a variety of fish, ⁴ and that higher-mercury fish such as albacore (white) tuna should be limited to only 1 serving a week, no more than 6 ounces. ⁴ The same advice has a third part the AAP includes: to avoid certain fish with the highest mercury concentrations. ⁴

Frequently asked questions

Do I need a special diet while breastfeeding?

No - the CDC says women generally do not need to limit or avoid specific foods and should eat a healthy, diverse diet. ¹

How much coffee can I have?

The CDC describes a low to moderate amount as about 300 milligrams or less per day, roughly 2 to 3 cups of coffee. ¹

Is any alcohol safe while breastfeeding?

The NHS says it is safer not to drink any, while adding that an occasional 1 or 2 units once or twice a week is unlikely to harm the baby. ²

Which fish carry the most mercury?

The CDC names large, long-lived fish such as swordfish, tuna, shark, king mackerel and tilefish. ³

A note from us

We're the team behind Yael & Michal. We are not doctors, nurses, lactation consultants, or psychologists, and nothing here is professional advice.

Everything above was researched by us from public, reputable sources - we name and link every one of them below - and summarized as carefully as we could, as a free resource for other mothers. We do this because we wished something like it had existed for us.

When we name an organisation such as the CDC, the NHS, La Leche League, or the Israeli Ministry of Health, we are only citing their published guidance; it does not mean they endorse, sponsor, approve, or are affiliated with us. They have no involvement with this site, and we never use their logos or seals.

Yael & Michal sells nursing bras, which are comfort garments and not medical devices; we do not claim they prevent, treat, or cure any medical condition. The health information here is written for you as a free resource - it is separate from anything we sell.

We try hard to get it right, and we cite our sources so you can check us. But we are not a medical authority, and this cannot replace talking to a professional who knows you and your baby. Please check anything that matters with your doctor, midwife, or an IBCLC lactation consultant. This content has not been reviewed by a medical professional. Reading this site does not create a doctor-patient relationship, or any other professional relationship, between you and us.

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Sources

1. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html (retrieved 2026-07-10).
2. National Health Service (NHS). https://www.nhs.uk/best-start-in-life/baby/feeding-your-baby/breastfeeding/healthy-diet-when-breastfeeding/food-and-drinks-to-avoid-when-breastfeeding/ (retrieved 2026-07-10).
3. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/breastfeeding-special-circumstances/hcp/exposures/mercury.html (retrieved 2026-07-10).
4. HealthyChildren.org (American Academy of Pediatrics). https://www.healthychildren.org/English/ages-stages/prenatal/Pages/Fish-Pregnancy-What-is-Safe-to-Eat.aspx (retrieved 2026-07-10).