Nutrition during breastfeeding: rules, permitted foods and menus

• Author of the article: gynaecologist Anzhelika Anatolyevna Nikitina
• Updated: 24 November 2025
• Reading time: 6 minutes

After giving birth, a woman’s body continues to work for two. Everything that enters her body affects not only her health, but also the quality of her breast milk. That is why proper nutrition during breastfeeding is the key to the well-being of the mother and the health of the child.

Get quick and high-quality advice on setting up GV from our specialists at the Zdravo clinic in Mykolaiv. You can make an appointment online or get advice by phone — we are happy to help you!

Key principles of nutrition for a breastfeeding mother in the first few months

The breastfeeding period does not require strict restrictions, but a mother’s body is under increased strain. Nutrition at this time should not be a ‘diet’, but a way to support postnatal recovery and ensure a steady milk supply.

The best approach is a regular, varied diet of simple, easily digestible foods. Your diet should meet your basic needs for protein, complex carbohydrates, healthy fats and fluids. Excessive experimentation or drastic restrictions often only increase anxiety and are of no benefit.

It is particularly important to avoid extremes: there is no need to “eat for two”, but starvation or aggressive weight loss can worsen your well-being and reduce your energy levels.

How to tell if a food really isn’t suitable for your baby

Mums often worry that certain foods immediately cause discomfort in their baby. But it is important to remember: most changes in a child’s behaviour are not always linked to their diet.

A genuine reaction to a food usually has a clear, repeatable pattern: after eating a particular food, symptoms reappear and persist for 24 hours. Most commonly, this may manifest as a rash, significant bloating or changes in bowel movements.

To avoid unnecessarily excluding foods, doctors recommend keeping a simple food diary: noting down new dishes and the child’s reaction. This helps distinguish normal digestive system adaptation from genuine intolerance.

Example of a balanced menu for a breastfeeding mum for 1 day

To keep your diet simple and straightforward, it’s helpful to follow a basic daily routine. Your diet doesn’t need to be complicated — the main thing is that it’s regular and nutritious.

Example of a daily menu:

• Breakfast: porridge with a banana or baked apple, tea or water
• Mid-morning snack: a fermented milk product or a biscuit
• Lunch: soup or stewed vegetables with turkey, buckwheat
• Afternoon snack: marshmallows or fruit leather, herbal tea
• Dinner: baked fish with courgettes or broccoli
• Before bed: warm water or a light snack if needed

This menu is not a one-size-fits-all template, but it shows how you can eat without stress or complicated diets.

Which nutrients are particularly important during breastfeeding

During lactation, a woman’s body uses up more resources, so it is important not only ‘what to eat’ but also whether the mother is getting key nutrients.

The most important are:

• Protein — for tissue repair and energy maintenance
• Calcium — for bone and dental health
• Iron — especially after childbirth and blood loss
• Omega-3 fats — for the baby’s nervous system
• Vitamin D — for immune support

If your diet is restricted or you experience symptoms of exhaustion, your doctor may recommend additional tests for deficiencies.

Hydration during breastfeeding: how much water do you actually need?

A common myth is that you need to ‘drink a lot’ to increase milk supply. In reality, excess fluid does not directly boost lactation, but dehydration can make you feel unwell.

The best guide is to drink when you feel thirsty, opting for plain water most of the time. On average, this is around 1.5–2 litres a day, but requirements may vary depending on the season and physical activity.

Sweet fizzy drinks or excessive coffee are not recommended, as they can affect sleep and digestion.

What should be in a nursing mother’s diet

• Proteins: lean meat, fish, eggs, legumes, fermented milk products
• Complex carbohydrates: buckwheat, oats, bulgur, pasta made from durum wheat
• Fats: vegetable oils (olive, flaxseed), avocados, nuts
• Fibre: boiled or baked vegetables, apples, pears without skin
• Water: at least 1.5–2 litres per day for stable lactation

What is better to limit or exclude

• Alcohol
• Coffee and strong tea in large quantities
• Fried, fatty, smoked foods
• Chocolate, citrus fruits, exotic fruits
• Semi-finished products, sauces, preservatives
• Foods that often cause gas: cabbage, legumes, carbonated drinks

Are there any foods that are off-limits whilst breastfeeding?

There is no universal list of foods that are 100% ‘off-limits’ for all mothers whilst breastfeeding. Every woman’s and every baby’s body reacts differently, so your diet should be flexible and tailored to your specific situation.

The best approach is to introduce new foods gradually, in small portions, and monitor your baby’s well-being. If a rash, significant bloating or other recurring symptoms appear after a particular food, it is worth discussing this with your doctor rather than cutting everything out yourself.

Breastfeeding is not a time for strict diets, but a time to focus on balance, energy and the mother’s recovery.

When should you consult a doctor or dietitian?

In most cases, a woman can eat as usual and does not need strict restrictions. But sometimes specialist advice is genuinely necessary, especially if warning signs appear.

You should see a doctor or dietitian if:

• the baby is not gaining weight properly or remains constantly restless after feeds;
• the mother experiences severe exhaustion, weakness or signs of deficiency;
• there are problems with the skin, hair, nails or digestion;
• there is a suspicion of an allergic reaction in the baby after certain foods;
• you plan to take up sport actively or manage your weight after giving birth and wish to do so without risking your milk supply.

A specialist will help you avoid unnecessary restrictions and choose a balanced diet without harming the mother or baby.

What can help a mother during this period?

At the ZDRAVO clinic, you can receive comprehensive postnatal support if you have questions regarding nutrition, recovery or breastfeeding:

• consultation with a gynaecologist or paediatrician
• the option to undergo a postnatal check-up
• tests for trace elements, vitamins and hormonal balance
• tailored recommendations based on the individual condition of the mother and baby

This approach helps you feel more confident and avoid dietary mistakes during the breastfeeding period.

Interesting facts about nutrition during breastfeeding

1. Breast milk is made up of components from the blood and lymph, rather than being a direct ‘reflection’ of what the mother has eaten for lunch. This is why most foods do not have an immediate effect on the composition of breast milk.
2. Frequent ‘wind’ or colic in babies is usually not linked to the mother’s diet, but to the natural immaturity of the digestive system in the first few months of life.
3. Calorie requirements do indeed increase during breastfeeding: on average, the body needs around 300–500 kcal more per day than before pregnancy to maintain energy levels and milk production.
4. Just as important as diet are fluid intake, sleep and the general state of the nervous system. Fatigue and stress often affect a mother’s well-being more than an ‘imperfect’ food item on the menu.
5. A varied diet helps the baby gradually become familiar with different flavours through breast milk, which can have a positive impact on the development of eating habits in the future.

Conclusion

Nutrition during breastfeeding is not about restrictions, but about care. Care for yourself, your energy and your baby’s health. If you have any doubts, do not delay in consulting a specialist. The specialists at the Zdravo clinic will help you choose a balanced diet and avoid mistakes in nutrition

Help for mothers and babies at the Zdravo clinic in Mykolaiv

We provide the following services:

• Gynecologist consultation — from 700 UAH
• Pediatrician consultation — from 700 UAH
• Breast ultrasound — 600 UAH
• Comprehensive ‘Women’s’ check-up — according to the price list
• Consultation with a gynaecologist or pediatrician

We also offer tests for trace elements, vitamins and hormones.