Nursing women need an extra daily caloric intake to provide the energy and nutrition required for milk production. This means an additional 350–400 calories per day, but it is not an opportunity to eat just anything—it is an opportunity to nourish the body with high-quality, nutrient-rich foods that will support both the mother’s health and the quality of her milk.
In fact, during the breastfeeding period, it is especially important to maintain a balanced, varied diet rich in nutrients—one that nourishes both the mother and the baby. It is recommended to include foods rich in lean protein, such as chicken, fish, eggs, dairy products, legumes (such as beans and lentils), and tofu, which contribute to building quality breast milk and strengthening the body.
In addition, it is important to include whole grains (such as brown rice, oats, and quinoa), along with fresh fruits and vegetables, which are an excellent source of vitamins, minerals, and dietary fiber. It is recommended to adopt Mediterranean eating patterns—rich in fish, legumes, vegetables, and olive oil—and to avoid smoking and alcohol.
An interesting tip: Eating a variety of flavors may slightly change the taste of breast milk—thus helping the baby to be exposed to a variety of flavors from an early stage, which may later make the transition to solid food easier.
Proper Hydration During Breastfeeding
Drinking large amounts does not increase milk production and may even harm by disrupting the body’s fluid balance. The body knows how to signal when it needs water, so there is no need to drink beyond the feeling of thirst.
However, during breastfeeding, it is important to maintain regular fluid intake to prevent dehydration, especially during the nursing itself, when the body loses fluids. The recommendation: Drink about 3 liters of water per day, or unsweetened herbal infusions, according to need and weather conditions.
Herbal Remedies – Caution Required
Although herbs such as fenugreek, fennel, or milk thistle are considered in various traditions to help increase milk production, not all of them are safe for use during breastfeeding, and they are not suitable for every woman. In high doses, some of these herbs may cause side effects, both for the mother and the baby. Fenugreek, for example, may change the smell and taste of milk and even cause undesirable reactions.
Therefore, before using any type of herb during the breastfeeding period, it is important to consult with a doctor, a lactation consultant, or a certified naturopath.
Vegetarian Diet and Breastfeeding
A plant-based diet can also support breastfeeding, as long as it is balanced. It is important to include sources of iron (such as lentils, green vegetables, and whole grains), plant-based protein (soy, legumes, nuts, seeds), and sources of calcium (tofu, soy yogurt, fortified soy products). With proper planning, a vegan or vegetarian diet can provide everything the mother and baby need. It is recommended to consult with a naturopath or doctor to ensure that the menu supports the health of both.
The Effect of Nutrition on the Baby
Most babies are not directly affected by the food the mother consumes, and there is no need to completely remove “suspect foods” such as spices or “gas-forming” foods like cabbage and legumes from the menu. If signs of discomfort appear in the baby—such as gas or restlessness—it is worth monitoring the diet and considering targeted adjustments, rather than preemptive, complete avoidance.
Coffee and Alcohol During Breastfeeding
The amount of caffeine that passes into breast milk is very small—less than 1% of what the mother consumes. There is no need to completely avoid coffee, but it is important to keep a moderate amount: Up to about 300 mg of caffeine per day (about 2–3 cups of regular coffee). It is advisable to drink coffee after breastfeeding and not immediately before, especially in the first few months, to reduce the chance of affecting the baby’s sleep or alertness.
Regarding alcohol, the recommendation is to avoid regular drinking during breastfeeding, as it passes into the milk and may affect the baby—and also delay milk production. However, if the mother chooses to drink one beverage on a special occasion, this is possible—just make sure to wait about 2–3 hours before breastfeeding, to allow the alcohol to dissipate from the system. Alternatively, you can pump in advance and use stored milk.
In conclusion, during breastfeeding there is no need for extreme diets or strict restrictions, but rather for maintaining a varied, balanced, and high-quality diet. A combination of quality protein (plant-based or animal-based), whole grains, fruits, vegetables, and sufficient fluids will provide the necessary energy and support the production of healthy, nutritious milk.
It is important to listen to your body, avoid extremes, and, if necessary, consult with a qualified medical professional. Breastfeeding is a natural and wonderful way to nourish the baby, and proper nutrition will help do so in the best possible way.
Sharon Golchar, naturopath and field leader at Maccabi Tivi