Plant Based Living

Breastfeeding Diet

After 4 babies I hope I’ve learnt a little about the baby stage. There are a couple of things that stand out. I decided to share one now because I really want to pass on a what I learned. But what stands out most is that all babies are so different. Just like adults they have their own issues. There’s no hard and fast rules. And I have, like every mother, had horrendous days with each baby. But, eventually in the end I do think I found what worked and made the days more bearable. Those were trying times. Ok, so on with it…

If you plan on breastfeeding, following by a few diet guidelines, you’ll significantly reduce issues with breastfeeding. From what I’ve learnt, some foods do pass through breast milk and cause baby gas, irritability and often difficulty with digestion. This doesn’t mean that all babies react to what the mother eats, so if you have an angel baby who rarely cries (OMG lucky you!), take what you’re reading with a grain of salt.

It’s best to follow these guidelines for the first 6 to 8 weeks while the digestive system is so immature. Then slowly try reintroducing some of the foods on the no go list, and see how baby responds. I followed this diet for the first 5 to 6 months, as Willow was quite reactive to certain foods. There are plenty of alternatives and a whole rainbow of foods to ensure you’re getting more than enough nutrients required. For the sake of a ‘contented little baby’, give it a shot.


“Gassy foods”

“Gas” can also be seen as reflux, colic, difficulty passing wind and difficulty bringing wind up, overtiredness, fussiness and or refusal at the breast, or just unsettled.

Broccoli, cabbage, sauerkraut, wasabi, corn, cauliflower, kale, brussel sprouts, all sprouts, garlic, stones fruits ie mangoes, cherries, peaches etc, capsicum, chilli, legumes and beans including dips ie hummus, peanuts, prunes,actually all dried fruit, alcohol especially champagne, dairy products especially blue cheese!, eggs, oranges, coffee, tomatoes. And a side note: champagne with blue cheese could have you up til all night, and not the kind of all nighter anyone wants to pull.

“Allergenic foods”

Signs that your baby could be allergic to foods passing through breast milk include, ongoing fussiness at the breast, constipation, diarrhoea, smelly poos (newborn breastfed baby poo should not be smelly), bloating, gas or a runny nose.

Cornmeal, wheat crackers, glutenous breads, sourdough loaves, wheat pancakes, wheat flat breads, store bought biscuits, wheat muffins, cakes, milk, butter, dairy ice cream, soy ice cream, soy yoghurt, hot chocolate, any chocolate!!, cream, soy milk, yoghurt, cheese, cream cheese spread, peanut butter, peanuts, maybe even all nuts, oranges, orange juice.

Um, whats left to eat?!

Some examples of meals are below. The key is to keep it basic and you’ll be so relieved to have a happy feeder and finally get some sleep. Sleep is sanity! And if in doubt, or exhausted and time poor, just go for plain old oats with coconut milk.

Oat-flour Pancakes


Apple Pancakes
1 cup oat flour
1 cup coconut milk *** healthy fats! Breast milk uses up a lot of fat from the mothers body. A deficiency in fats in the motherd diet can lead to PND.  
1 tsp bicarb powder
1 tsp vanilla extract
4 tbs apple purée
Whisk to combine and pan fry in batches. Serve with coconut yoghurt, berries and maple syrup. 

Acai Bowl


Frozen banana acai bowls with frozen acai packs or acai powder blended in taste delicious, are hydrating and provide you with a tonne of vitamins.

Smoothie Bowl
1 cup frozen banana
1 frozen acai pack – Amazonia
1 cup coconut milk *healthy fats!
Blend all ingredients til smooth

Rainbowl Bowls


Rainbow bowls are a mix of healthy veg – cooked and raw, maybe with a side of brown rice or quinoa. Eating your an array of fruit and veg will help boost your supply. Above is quinoa, hemp hearts, beetroot, spinach, zucchini, blueberries, avocado, cucumber, sugar snaps and toasted coconut with a dressing of fresh lemon, himalayan sea salt and cold pressed organic olive oil.

For time poor Mums, salads are quick to prepare and so nutritious. Brown rice is also great and low allergen, and provides you with lots of carbohydrates for the energy needed to make healthy milk. Cooked rice will keep for 48 hours in the fridge. Make brown rice every 2 days and store in the fridge ready to be used to add to salads. Another tip is to make your dinner ahead of time and keep it in the fridge so that you have something ready at the end of the day. Same goes for juices. I make a big juice every 2 days, so there’s one ready to boost my energy levels when needed.



Make your own or store bought sushi could be the best snack for new Mums. Just steer clear of any dodgy sushi trains where the rolls look like they’ve been going around on the loop for hours. Yuck, food poisoning alert.



In baking use alternative gluten free flours, rice milk, and olive oil instead of butter. Make these muffins and store in the freezer in zip lock bags for ready made snacks.

Banana Muffins
These babies contain a great balance of fats, protein and carbs, and they’re pretty tasty.
Makes 14 medium sized muffins.
3 cup gluten free flour – oat, quinoa, buckwheat
2 tsp cinnamon
1 tsp vanilla powder
2 tsp aluminum-free baking powder
1 cup chopped sunflower seeds
2 tsp chia seeds
4 apples, skinned and boiled in a little water then puréed
5 bananas diced
1/2 cup cold pressed olive oil
1/4 cup pure maple syrup
Preheat oven to 180 degrees C. Mix all dry ingredients in a bowl, add in the wet ingredients, then mix through. Coat muffin tins in a little olive oil, and spoon in the mixture. Bake in the oven for 40 minutes.

2 Responses to “Breastfeeding Diet”

  1. Justine

    Great post! Are you able to share some examples of the foods/meals you eat on this diet? xx

  2. sarah

    Please share what you do eat (specific meal examples) while breast feeding. Perhaps a typical day? Thanks!


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