Eating after birth and while breastfeeding: what to actually eat

This guide doesn't replace your doctor, midwife or pediatrician — especially for allergies, medical conditions or specific breastfeeding difficulties, where advice needs to be tailored to you. If you're looking for the part on eating during pregnancy (what to avoid for toxoplasmosis, folic acid, the myth of “eating for two”), there's already a dedicated guide: nutrition and exercise during pregnancy. Here, instead, we cover what happens afterwards: postpartum and while breastfeeding.

Right after birth: what helps the body recover

In the first few days after birth, the body has lost blood and fluids, and — if you're breastfeeding — is starting to produce milk: hydration, protein and iron are the practical priorities, more than any rigid rule. There's no standard “postpartum diet” recommended by guidelines: in the first few days what matters most is eating when you're hungry, without restrictions, while your body finds its footing again. Anyone who lost more blood than expected during birth may need more iron: that's something to discuss with your OB based on bloodwork, not something to self-prescribe.

While breastfeeding: how much to eat

SIGO guidelines on nutrition while breastfeeding point to an extra requirement of around 330-500 kcal a day during the first six months of exclusive breastfeeding — sources vary slightly on the exact figure, but the order of magnitude is similar to the third trimester of pregnancy. Quality of food matters more than precise calorie counting: protein, iron, calcium and, above all, enough fluids, because milk production requires a lot of water. There's no need to weigh anything or follow a rigid plan — eat when you're hungry, a little more often than usual.

Myths to bust about breastfeeding and food

One of the most common myths is that certain foods — garlic, cabbage, onion, spices — cause colic in the baby through breast milk. The scientific evidence behind this is weak and inconsistent: some babies do seem to react to certain foods, most don't, and there's no universal list that applies to everyone. Cutting out whole food groups pre-emptively, “just to be safe”, without having observed a real reaction, usually just makes the diet more limited without any proven benefit.

The same skepticism applies to “galactagogues” — supplements based on goat's rue, fenugreek or milk thistle sold online as “milk boosters”: the evidence for their effectiveness is weak. Milk production depends mostly on how often and how effectively you feed or pump, not on a product. If you have real concerns about how much milk you're producing, the right person to consult is a lactation consultant (IBCLC) or your pediatrician, not a supplement found online. For breastfeeding gear (bottles, breast pumps), there's the guide to what you actually need.

What to avoid or limit while breastfeeding

The restrictions are less strict than in pregnancy, but a few still matter. Alcohol: if you drink it, wait at least 2-3 hours before the next feed, depending on the amount — it passes into breast milk in proportion to how much is in your bloodstream. Caffeine: keep it to around 2-3 cups of coffee a day, since it passes into breast milk in small amounts and can, in some cases, disturb a baby's sleep. Fish high in mercury (swordfish, tuna in large amounts): the same caution as in pregnancy still applies. Beyond that, a varied, balanced diet is enough — no need for pre-emptive exclusions.

Supplements: keep taking them, stop, or switch?

Many OBs recommend continuing a multivitamin with DHA while breastfeeding too, because DHA passes into breast milk and supports the baby's neurological development. A common option is to continue the same multivitamin used during pregnancy, such as Multicentrum Mamma DHA, but it's a choice to confirm with your doctor based on bloodwork — not every woman needs the same dosage.

My 4-point compass

1. The calorie increase while breastfeeding is modest (330-500 kcal): there's no need to double up on meals.

2. No banned-food lists for colic: the scientific evidence is weak, only cut out a food if you actually observe a reaction.

3. Be wary of “milk-boosting” products: feeding frequency is what counts, not the supplement.

4. Alcohol and caffeine can be managed with common sense, not the total abstinence needed during pregnancy.

For the rest of your preparation, there are guides to what you actually need, what you need for breastfeeding and what you need for newborn sleep. If you want to set everything up from scratch, start with the complete guide to baby registries.

Frequently asked questions

How many extra calories do I need while breastfeeding?

SIGO guidelines point to an extra requirement of around 330-500 kcal a day during the first six months of exclusive breastfeeding, depending on the source — a similar order of magnitude to the third trimester of pregnancy. Quality (protein, iron, fluids) matters more than hitting an exact number.

Are there foods that give a breastfed baby colic through the milk?

There's no universal list. The myth that garlic, cabbage or spices cause colic rests on weak, inconsistent evidence: some babies do seem to react to certain foods, most don't. There's no need to cut out whole food groups pre-emptively without an observed reason.

Do "milk-boosting" supplements (galactagogues) actually work?

The evidence for products based on goat's rue, fenugreek or milk thistle is weak. Milk supply depends mostly on how often and how effectively you feed or pump, not on a supplement. If you have real concerns about your supply, the right person to talk to is a lactation consultant (IBCLC) or your pediatrician.

Can I drink alcohol or coffee while breastfeeding?

The restrictions are less strict than in pregnancy. If you drink alcohol, wait at least 2-3 hours before the next feed, depending on the amount. Caffeine should be limited to around 2-3 cups of coffee a day: it passes into breast milk in small amounts.

Sources

• Società Italiana di Ginecologia e Ostetricia (SIGO) — Nutrition during pregnancy and while breastfeeding (retrieved 5 July 2026).
• Ministero della Salute — Nutrition during pregnancy (retrieved 5 July 2026).