Diet and caffeine while breastfeeding
You do not need a special diet to breastfeed. A varied, balanced diet is enough for most mothers, and your body prioritises making milk. Here is what to think about, including caffeine, supplements and a few persistent myths.
A balanced diet and a bit more energy
Breastfeeding uses extra energy, so you may feel hungrier than usual. Eat regular meals with vegetables, fruit, whole grains, protein and healthy fats, and add snacks when you need them. Drink to thirst, and keep a bottle of water close to where you feed.
Avoid strict dieting while your milk supply is being established. Gradual weight loss is generally safest. If you are worried about your diet, for example if you follow a vegan diet, talk to your health clinic or GP about whether you need supplements such as vitamin B12.
Fish and vitamin D
Fish is a good source of protein, iodine, vitamin D and omega-3 fatty acids. Norwegian health authorities recommend eating fish regularly, including oily fish, as part of a healthy diet. Check Helsedirektoratet's current advice for specific amounts and for fish types to limit.
Vitamin D matters for both mother and baby. In Norway, Helsedirektoratet recommends that breastfed babies get vitamin D drops from about one week of age, and the health clinic can supply them free of charge. Cod liver oil (tran) is not recommended in the first year. Mothers may also need a supplement depending on diet and sun exposure. Ask your health visitor for current advice.
How much caffeine is okay?
Caffeine passes into breast milk in small amounts. Helsedirektoratet advises that pregnant and breastfeeding women should keep their total caffeine intake under about 200 mg per day. International guidance varies, and some sources say up to 300 mg is fine, so staying under 200 mg is a cautious choice.
As a rough guide, a cup of coffee contains somewhere between 60 and 100 mg, depending on strength and size, and tea, cola, energy drinks and chocolate also contain caffeine. If your baby seems unusually unsettled or sleeps poorly after you have had a lot of caffeine, cutting back is worth a try.
Alcohol
Alcohol passes into breast milk, and the safest choice is not to drink while breastfeeding. For details on timing and what to consider, read our guide on alcohol and tobacco while breastfeeding.
Myths about foods that cause gas
Many mothers are told to avoid broccoli, beans, onion or other gassy foods. There is little evidence that these foods change your baby's gas or fussiness, because the gas-forming parts are not passed into your milk in the same way. Unless you notice a clear and repeated pattern, you generally do not need to cut foods out.
If you suspect an allergy, for example blood in the stool or a rash, talk to your health clinic or GP before cutting out food groups such as dairy.
Frequently asked questions
How much coffee can I drink while breastfeeding?
Norwegian advice is to keep total caffeine under about 200 mg per day, which is roughly two cups of coffee, depending on strength. Some international guidance allows a bit more.
Do I need to eat extra when breastfeeding?
You use more energy, so you may feel hungrier. Listen to your hunger, eat regular balanced meals and snack when you need to.
Should I take vitamin D while breastfeeding?
Breastfed babies are advised to get vitamin D drops from about one week of age, and some mothers also need a supplement. Ask your health visitor for current advice.
Which foods cause gas in a breastfed baby?
There is little evidence that specific foods cause gas in breastfed babies. Only cut out foods if you notice a clear pattern and have talked to a health professional.
Check the facts: rules, recommendations and products change. Always verify with the manufacturer, official sources such as NAV, Helsedirektoratet and Arbeidstilsynet, and other relevant health authorities before you act.