You asked

Breastfeeding and my diet: what foods should I avoid?

The good news is that you won’t have to make any dramatic changes to your diet. As long as you’re eating healthily, you’re passing on plenty of nutrients to your child. There are a few foods that may not be completely safe to eat while you’re breastfeeding though and some that you’ll want to avoid completely.
 
Alcohol
We all know that alcohol while pregnant is a definite no. However, opinions vary on alcohol while breastfeeding. The general rule here is that you want to exercise moderation and not drink anything for at least two hours before breastfeeding. Also remember that aside from affecting your baby, alcohol can affect your ability to produce breastmilk.
 
Fish
Fish is good for you, but some types of fish are high in mercury and that’s very bad for your baby. Avoid large predatory types of fish; such as swordfish, king mackeral, white snapper, and shark and eat it in moderation, and you should be fine.
 
Spices
There’s no conclusive evidence that all babies react badly when mums eat spicy foods, but many become gassy and uncomfortable. It’s best to avoid foods that are too strongly flavoured and rather choose milder options, at least while you are breastfeeding. Your diet does not have to be completely bland, just practice a little moderation.
 
Caffeine
If you thought that just because you’re not pregnant any more, you can indulge in coffee, think again. Caffeine passes into your breastmilk, and can make your baby agitated, or cause him or her to have trouble sleeping. While it’s okay to have one cup in the morning, make sure you limit your intake, and stay away from caffeinated soft drinks, black tea and chocolate too.
 
Vitamin C
It may seem strange that a vitamin can be bad for your baby, but that’s exactly the case. Vitamin C can cause a mild form of nappy rash in your child, so limit your intake of citrus fruits, tomatoes and other foods that are high in vitamin C.

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