Kiddipedia
As a clinical nutritionist working with women through reproductive health, fertility, pregnancy and postpartum, I’m often asked about breastfeeding! Here are the answers to 5 common breastfeeding questions.
Breastfeeding can be a beautiful way to nourish your baby, but let’s be honest — it can also leave you feeling incredibly hungry, thirsty and exhausted. Between feeding around the clock, recovering from birth and adjusting to life with a new baby, working out what you should be eating can feel like another thing on an already very long to-do list.
You might be wondering whether you need to eat more, whether your morning coffee is still okay, or whether there is anything you can eat to increase your breastmilk supply. Perhaps you’re also thinking about getting your energy back or feeling more comfortable in your body after pregnancy.
The good news? You don’t need a perfect diet to breastfeed. What matters is nourishing yourself consistently, understanding which foods and nutrients deserve extra attention, and knowing when to seek support if something doesn’t feel right.
Let’s look at five common breastfeeding nutrition questions, with practical advice to help you make informed choices without unnecessary food rules or added pressure.
Do you need extra calories when breastfeeding?
Yes! The production of breast milk takes a significant toll on the body. It also contains a lot of energy (in the form of calories) for your growing baby. The additional calories needed though is affected by age, BMI, activity level and the extent of breastfeeding (exclusively breastfeeding versus breastfeeding and formula feeding), so there’s no one-size-fits-all. In Australia, the current recommendation is to consume an additional 2.0–2.1 megajoules per day while breastfeeding.
What does that extra energy look like in everyday life?
To put that recommendation into perspective, an additional 2.0–2.1 megajoules is approximately 480–500 kilocalories (Calories) per day.
This is an average estimate rather than a target every breastfeeding mother needs to hit precisely. Your individual energy requirements will depend on factors such as how much milk you’re producing, your activity levels, your stage of breastfeeding and your own nutritional needs.
For example, someone exclusively breastfeeding a young baby may have different requirements from someone breastfeeding an older baby who is also eating solid foods.
You don’t need to start counting every calorie to get this right. Instead, pay attention to your hunger, eat regularly where possible, and make sure your meals and snacks provide enough nourishment to keep you going.
A useful way to think about it: breastfeeding is another demand on your body, alongside recovering from pregnancy and birth, caring for your baby and managing everyday life. Eating enough is part of looking after yourself, too.
What should you eat when you’re constantly hungry?
If you feel as though you’re hungry again shortly after eating, you’re certainly not alone. Breastfeeding uses energy, and some mothers notice a substantial increase in appetite.
Rather than relying on quick snacks that leave you hungry again, try combining protein, fibre-rich carbohydrates and healthy fats to help make meals and snacks more satisfying.
Some easy options include:
- Greek yoghurt with fruit and oats for protein, carbohydrates and fibre.
- Wholegrain toast with eggs or avocado for a filling breakfast or snack.
- Hummus with wholegrain crackers and vegetables for a quick option between feeds.
- A handful of nuts and a piece of fruit when you need something you can grab quickly.
- Cheese on wholegrain toast for a simple combination of protein, carbohydrates and calcium.
- Leftover chicken, tofu or beans with rice and vegetables when you need a more substantial meal.
You don’t need to prepare elaborate meals or buy expensive health foods. Everyday foods can provide the nutrients you need.
If you’re struggling to find time to eat, keeping snacks where you usually feed your baby, preparing a few meals ahead or asking your partner or support person to help with food preparation can make a genuine difference.
Is it only about calories?
Not at all. Adequate energy is important, but so is the overall quality and variety of your diet.
During breastfeeding, your body needs a range of nutrients to support your own health and recovery. These include protein, iron, calcium, iodine, vitamin B12 and other vitamins and minerals.
Australian dietary guidance encourages eating a variety of foods, including vegetables, fruit, wholegrain cereals, lean meats or alternatives, dairy foods or suitable alternatives, and healthy fats.
You don’t have to achieve perfect balance at every meal. Aim for variety across the day and week, and seek individual advice if you follow a restricted diet or have concerns about deficiencies.
For more information, see the Victorian Government’s Breastfeeding and your diet and the Australian Government’s Eat for Health nutrient reference values.
Can you lose weight while breastfeeding?
It’s very normal to gain during pregnancy, and while you might be itching to get back to your pre-pregnancy weight, weight loss after pregnancy can vary greatly. The good news is, you can lose weight while breastfeeding – provided it’s done safely to not affect your milk supply.
Even though making breastmilk uses a lot of energy, research is unclear whether breastfeeding helps weight loss. However, if you exclusively breastfeed your baby until around 6 months and keep breastfeeding for 12 months or more, it may help your weight loss a little.
If you haven’t returned to your pre-pregnancy weight as quickly as you would like, ensuring you’re meeting your nutritional needs for your milk supply is important. Crash or fad diets and weight loss shakes don’t have a good balance of important nutrients for you and your baby and can impact your milk supply. You need to ensure you’re meeting your nutritional requirements, correcting any nutritional deficiencies, balancing your blood glucose levels and supporting your gut microbiome. If you feel you need to lose a lot of weight or lose weight more quickly, ask a clinical nutritionist for advice on weight loss while breastfeeding.
Why doesn’t breastfeeding automatically lead to weight loss?
Although breastfeeding uses energy, it doesn’t guarantee that you’ll lose weight.
Your body is recovering from pregnancy and birth, your hormones are changing, your sleep may be disrupted and your appetite may be different from what it was before pregnancy. All of these factors can influence your experience.
Some mothers gradually lose weight while breastfeeding. Others find their weight stays relatively stable or changes very little until after breastfeeding has reduced or stopped.
Neither experience means you’re doing something wrong.
Breastfeeding duration alone cannot predict how much weight an individual will lose. It is more helpful to focus on your recovery, nutritional needs and overall wellbeing than to expect a particular result by a certain date.
How can you support gradual, healthy weight management?
If losing some pregnancy weight is something you’d like to work towards, you don’t need to rush it.
Start with the basics:
- Eat regular, satisfying meals. Skipping meals can leave you feeling depleted and make it harder to meet your nutritional needs.
- Include protein-rich foods. Eggs, fish, lean meat, dairy products, tofu and legumes can help make meals more satisfying.
- Choose fibre-rich carbohydrates. Wholegrains, fruit, vegetables and legumes provide fibre and a range of nutrients.
- Include healthy fats. Foods such as avocado, nuts, seeds and olive oil contribute to a varied diet.
- Drink according to thirst. Keep water nearby while feeding, particularly if you tend to become thirsty during breastfeeding.
- Return to movement gradually. When you’re ready and it is appropriate for your recovery, gentle walking and other suitable activities can support your physical and mental wellbeing.
The goal is not to eat as little as possible. It is to establish a sustainable routine that supports your health while you’re nourishing your baby.
Very restrictive diets, fasting or aggressive calorie reduction may make it harder to meet your needs. Severe restriction can also affect milk production in some circumstances, particularly when combined with inadequate food intake or other feeding difficulties.
What if you’re worried about your milk supply?
If you’re trying to manage your weight and notice a change in feeding, don’t assume that your diet is necessarily the cause. Milk supply can be influenced by a range of factors, including how effectively and frequently milk is removed.
Seek advice from a qualified lactation consultant, midwife, child and family health nurse or GP if you are concerned about milk production or your baby’s growth.
If you have significant weight concerns, persistent fatigue, suspected nutritional deficiencies or a history of disordered eating, an individual assessment with an appropriate health professional can help you develop a plan that prioritises both your health and your baby’s needs.
Remember: your body has been through a significant experience. You deserve time, nourishment and support, rather than pressure to look a certain way by a particular date.
For further guidance, visit the Victorian Government’s Breastfeeding and your diet.
What foods do I need to avoid while breastfeeding?
There is very little evidence of foods to avoid while breastfeeding unless your baby reacts to what you’re eating. From about 16 weeks gestation, your baby has been tasting all the food you’ve been eating through the amniotic fluid, so there’s no need to avoid that spicy curry!
Awareness of safe caffeine and alcohol consumption while breastfeeding however is important, although it doesn’t need to be avoided completely.
Do you need to give up your favourite foods?
For most breastfeeding mothers, the answer is no.
You generally don’t need to eliminate spicy foods, dairy, legumes, citrus or other common foods simply because you’re breastfeeding.
A varied diet is encouraged, and routinely cutting out multiple food groups without a clear reason can make it harder to meet your nutritional needs.
If you’ve been told to avoid particular foods during pregnancy, it is worth checking whether those restrictions still apply after birth. Breastfeeding has its own considerations, and pregnancy food-safety advice is not automatically the same as breastfeeding advice.
The Australian Breastfeeding Association provides further information about breastfeeding and your diet.
What about caffeine and your morning coffee?
If your morning coffee is one of the small pleasures that helps you get through a busy day with a new baby, you may not need to give it up.
Australian guidance recommends keeping caffeine intake to no more than 200 mg per day while breastfeeding.
Caffeine is found in more than coffee. Tea, cola, energy drinks, chocolate and some other products can contribute to your daily intake, too.
The amount in coffee varies considerably depending on the size of the drink, the type of coffee and how it is prepared. A large takeaway coffee can contain much more caffeine than you might expect.
Newborns are particularly sensitive to caffeine because they process it more slowly than adults. If your baby seems unusually unsettled or has difficulty sleeping, consider your caffeine intake and discuss your concerns with a health professional.
You don’t necessarily need to eliminate caffeine completely. The aim is to understand how much you’re consuming and stay within the recommended limit.
For more detail, see the Australian Breastfeeding Association’s Caffeine and breastfeeding guide.
What about alcohol?
Alcohol deserves particular attention because it can pass into breastmilk.
Not drinking alcohol is the safest option while breastfeeding. If you choose to drink, seek current Australian guidance about timing, standard drinks and ways to reduce your baby’s exposure. The amount of alcohol consumed and the time your body needs to metabolise it matter.
Alcohol levels in breastmilk generally follow those in your bloodstream. Expressing and discarding breastmilk does not make alcohol leave your system more quickly.
If you have consumed alcohol and are unsure whether it is safe to breastfeed, speak with a health professional for advice relevant to your circumstances. It is also important to ensure that anyone caring for your baby is unimpaired and that safe sleep arrangements are maintained.
For current Australian guidance, visit Pregnancy, Birth and Baby — Diet and healthy lifestyle while breastfeeding.
Could something you eat cause a reaction in your baby?
Although most breastfeeding mothers do not need to avoid specific foods, some babies may have a food allergy or another condition that requires assessment.
Symptoms such as blood in the stool, persistent vomiting, significant eczema or poor weight gain should be discussed with a health professional. These symptoms can have different causes, so they do not automatically mean that something in your diet is responsible.
If a food allergy or intolerance is suspected, your GP or paediatrician can help determine whether further investigation is needed. In some circumstances, a carefully planned elimination diet may be recommended, ideally with professional guidance to ensure your own nutritional needs are still met.
Don’t feel you need to cut out dairy, gluten or several other foods just in case. Unnecessary restrictions can make an already demanding stage of life even more difficult.
For general Australian guidance, visit Pregnancy, Birth and Baby.
What foods increase breastmilk supply?
While some people believe particular foods or teas have helped their milk supply, there is no conclusive evidence this is the case. However, it is important to eat enough and drink enough water while breastfeeding as this will impact your milk supply! If you have concerns about your milk supply, it is best to see a lactation consultant who can advise on position, latch, optimal skin-to-skin time and your pumping or feeding schedule before making changes to your diet.
Do lactation cookies, oats and special teas really work?
You may have heard that oats, brewer’s yeast, lactation biscuits or herbal teas can increase breastmilk supply. These products are popular, and some mothers enjoy including them in their routine.
However, there is limited scientific evidence that particular foods reliably increase milk production.
A snack such as a lactation biscuit may provide useful energy if you’re hungry, but that doesn’t mean its ingredients will increase your milk supply. Similarly, drinking a particular tea may be comforting without necessarily producing a measurable change in breastmilk production.
The Australian Breastfeeding Association explains that many foods and herbal products promoted as galactagogues have not been adequately studied, and that the evidence for their effectiveness is limited.
A galactagogue is a food, herb or medicine used with the intention of increasing breastmilk production. Some prescribed medicines may be considered in particular circumstances, but they are not suitable for everyone and require medical assessment.
You can read more in the Australian Breastfeeding Association’s Galactagogues guide.
What actually helps support breastmilk supply?
One of the most important factors is effective and frequent removal of milk from the breasts.
When your baby breastfeeds effectively, or when you express milk, this helps signal your body to continue producing milk. If milk is not being removed effectively, supply may decrease over time.
This is why a feeding assessment can be more useful than immediately purchasing a supplement or changing your diet.
A lactation consultant can help assess:
- Position and attachment: whether your baby is latching and feeding effectively.
- Feeding frequency: whether your baby’s feeding pattern is appropriate for their age and circumstances.
- Milk transfer: whether your baby appears to be getting milk effectively during feeds.
- Expressing routines: whether changes to your pumping or expressing schedule may be appropriate.
- Maternal and infant factors: whether pain, illness, medications or other circumstances could be contributing to feeding difficulties.
Skin-to-skin contact can also support breastfeeding and help you recognise your baby’s feeding cues.
Frequent feeding, including periods of cluster feeding, can be normal. However, feeding patterns alone cannot establish whether a baby is receiving enough milk, so concerns about intake should be assessed alongside the baby’s growth, nappies and overall condition.
Does drinking more water increase milk supply?
Staying hydrated is important for your own wellbeing, particularly when breastfeeding makes you thirsty.
However, forcing yourself to drink excessive amounts of water is not a proven way to increase milk production.
Keep water within reach when feeding and drink regularly according to thirst. If you are frequently thirsty, struggling to eat or drink enough, or feeling unwell, seek appropriate advice.
Eating enough matters, too. When caring for a newborn, it can be easy to miss meals or rely on whatever food happens to be available. Having simple meals and snacks prepared can help you meet your nutritional needs.
Are herbal milk-boosting supplements safe?
Not necessarily.
Herbal teas, powders and supplements can contain active ingredients that cause side effects or interact with medicines. The strength and quality of products can vary, and evidence of safety during breastfeeding is often limited.
Natural does not automatically mean safe, particularly when you’re breastfeeding or taking other medication.
Before trying a product intended to increase milk supply, discuss it with your GP, pharmacist or an appropriately qualified lactation professional.
If you are concerned that your baby isn’t getting enough milk, seek support promptly rather than relying on foods, teas or supplements to solve the problem.
For Australian information about increasing supply, visit Pregnancy, Birth and Baby.
What supplements should I be taking while breastfeeding?
The current recommendation is to continue taking your prenatal vitamin whilst breastfeeding. It is important to take a high-quality prenatal vitamin suitable to your needs, as they’re not all created equally! And everyone has different needs depending on your nutrient levels, any symptoms you’re experiencing and your genetics. High-quality prenatal vitamins contain the nutrients you need in the required dosages and in a form that is absorbable by the body. If you need advice on prenatal vitamins or other supplements, feel free to contact Court at Court Garfoot Nutrition.
Do all breastfeeding mothers need a prenatal multivitamin?
Not necessarily.
There is no single supplement routine that is right for every breastfeeding mother. Your requirements depend on your diet, health history, nutritional status and individual circumstances.
Some nutrients deserve particular attention during breastfeeding, but this doesn’t mean that every mother needs to take the same multivitamin or that taking a supplement automatically corrects every nutritional shortfall.
A health professional can help you determine whether continuing your pregnancy supplement is appropriate, whether a different product would better suit your needs, or whether individual nutrients should be addressed separately.
What about iodine?
Iodine is particularly important because it is needed to produce thyroid hormones, which play a role in growth and brain development.
Australian healthdirect guidance recommends a 150 microgram iodine supplement daily during breastfeeding, as well as when planning a pregnancy and during pregnancy.
However, iodine supplements are not suitable for everyone. If you have a thyroid condition, check with your doctor or pharmacist before taking one.
You can find further information in the Australian Government’s healthdirect iodine guide.
Do you need iron after pregnancy?
Some mothers need iron supplementation after giving birth, particularly if they experienced significant blood loss or have iron deficiency or anaemia.
However, iron supplements are not automatically necessary for everyone.
If you’re experiencing persistent fatigue, dizziness, breathlessness or other symptoms that concern you, speak with your GP. These symptoms can have several causes, and a clinical assessment can help determine whether testing or treatment is needed.
If you have been prescribed iron following pregnancy or birth, follow your clinician’s instructions rather than stopping it or changing the dose without advice.
What if you follow a vegan or vegetarian diet?
A well-planned vegetarian diet can meet breastfeeding nutritional needs. A vegan diet requires additional attention to nutrients that may be difficult to obtain in adequate amounts from plant foods alone.
Vitamin B12 is particularly important for people following a vegan diet. If your dietary intake is inadequate, supplementation is essential to prevent deficiency.
Depending on your diet, you may also need to pay attention to iodine, iron, calcium, vitamin D, zinc and omega-3 fats.
An accredited practising dietitian can help you assess your intake and develop a practical plan that meets your needs without unnecessary restrictions.
Is a more expensive supplement always better?
Not necessarily.
The price of a supplement does not automatically tell you whether it is suitable for you. What matters is the nutrients it contains, their amounts, whether the product meets your individual requirements, and whether there are any safety concerns or interactions.
Taking several supplements at once can also lead to overlapping ingredients and excessive intakes of certain nutrients.
Before buying a new product, check the label and discuss it with your GP, pharmacist or appropriately qualified nutrition professional, particularly if you take medication or have an underlying health condition.
For general guidance about supplements and breastfeeding, visit healthdirect — Medicines and breastfeeding.
What does a balanced breastfeeding diet look like?
There is no single perfect breastfeeding diet, and you don’t need to follow a complicated meal plan to nourish yourself.
A practical starting point is to include a variety of foods across the day, drawing on the Australian Dietary Guidelines and your own preferences, budget and cultural food traditions.
For example:
- Breakfast: oats with milk or a fortified alternative, fruit and nuts.
- Lunch: a wholegrain sandwich with eggs, chicken, tuna or hummus, plus vegetables.
- Dinner: fish, tofu, lean meat or legumes with vegetables and rice, pasta or another wholegrain.
- Snacks: yoghurt, fruit, cheese and crackers, boiled eggs or nut butter on toast.
These are examples rather than rules. You can adapt them to your appetite, food preferences and any dietary requirements.
If you’re managing food allergies, following a vegan diet, dealing with a medical condition or worried that your intake is inadequate, individualised advice may be helpful.
For Australian dietary information, visit Eat for Health.
When should you seek breastfeeding support?
Breastfeeding doesn’t always go to plan, and you don’t have to work through every concern alone.
If you’re worried about your milk supply, your baby’s feeding, painful attachment, persistent nipple pain or whether your baby is gaining weight appropriately, seek help from a qualified health professional.
A lactation consultant, midwife, child and family health nurse or GP can help assess what’s happening and discuss suitable options.
Seek prompt medical advice if your baby is unusually sleepy and difficult to wake for feeds, has signs of dehydration, is feeding poorly or you are concerned about their condition. If your baby is seriously unwell, seek urgent medical care.
For support in Australia, you can contact:
- Australian Breastfeeding Association: breastfeeding.asn.au
- Pregnancy, Birth and Baby: pregnancybirthbaby.org.au
- Healthdirect: healthdirect.gov.au
If your concern is primarily about your own nutrition, a GP or accredited practising dietitian can help you assess your requirements and determine whether dietary changes or supplements are appropriate.
The bottom line for breastfeeding mums
Breastfeeding asks a lot of your body, and looking after your own nutritional needs matters.
You may need extra energy, but you don’t have to count every calorie. You can generally continue enjoying a wide variety of foods, including spicy meals, while keeping caffeine within recommended limits and following Australian guidance about alcohol.
There is no magic food that reliably increases milk supply, and supplements are best chosen according to your individual needs rather than marketing claims.
Most importantly, you don’t have to get everything right to be a good mum. Eat regularly where possible, drink according to thirst, seek support when you need it and give yourself permission to focus on recovery as well as caring for your baby.
If you’re unsure whether you’re meeting your nutritional needs, professional advice can help you make informed choices without unnecessary restrictions or pressure.
This article provides general educational information and is not a substitute for individual medical or dietetic advice. Recommendations may differ according to your health, medications, dietary requirements and your baby’s needs. Consult an appropriate health professional if you have concerns about your nutrition, supplements or breastfeeding.
Australian references and further reading
- Australian Government — Eat for Health. Nutrient Reference Values: Dietary energy.
- Australian Government — Pregnancy, Birth and Baby. Diet and healthy lifestyle while breastfeeding.
- Victorian Government — Better Health Channel. Breastfeeding and your diet.
- Australian Breastfeeding Association. Breastfeeding and your diet.
- Australian Breastfeeding Association. Caffeine and breastfeeding.
- Australian Breastfeeding Association. Galactagogues: substances used to increase supply.
- Australian Government — healthdirect. Iodine.
- Australian Government — healthdirect. Medicines and breastfeeding.
- Australian Government — Pregnancy, Birth and Baby. How to increase breastmilk supply.
