5 Foods to Avoid After Giving Birth, and Healthy Alternatives for New Mothers

After the exhausting process of childbirth, it’s natural for new mothers to feel extremely hungry and eager to eat anything to regain their strength. The body is in recovery mode, hormones are fluctuating, and energy demands are higher due to breastfeeding. However, despite constant hunger, not all foods are safe to consume.

Certain types of food can affect breast milk quality, make the baby fussy, or even trigger allergic reactions. That’s why it’s crucial for every new mother to understand which foods should be avoided after giving birth to maintain both her own health and her baby’s well-being.

So, which foods should be limited—and how can you keep your nutrition balanced without compromising breast milk quality? Let’s explore the answers in this comprehensive guide!

Why a New Mother’s Diet Matters for Breast Milk and Her Baby

Breast milk is the primary source of nutrition for infants, especially during the first six months of life. The nutrients it contains are directly influenced by what the mother eats. A healthy diet helps maintain the richness of breast milk, while poor food choices can reduce its quality.

Moreover, certain foods can alter the taste of breast milk, causing babies to refuse to nurse. In some cases, consuming foods that should be avoided after childbirth may lead to colic, mild diarrhea, or sleep disturbances in babies.

Choosing the wrong foods doesn’t only affect the baby—it also impacts the mother. Poor digestion, low energy, and slower postpartum recovery are common consequences. That’s why maintaining a balanced, nutritious diet is essential for a smooth and comfortable breastfeeding journey.

Also read: Can Breastfeeding Mothers Take Medication? Here’s the Truth!

Foods to Avoid After Giving Birth

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Every mother naturally wants to eat freely after giving birth—but unfortunately, there are some foods that should be avoided. Below is a list of foods to steer clear of after childbirth and the reasons why.

1. Spicy Foods

Spicy dishes can be tempting, especially when the body feels tired. However, consuming too much chili or spicy seasoning may make your baby fussy, bloated, or even cause mild diarrhea. Capsaicin, the compound found in chili peppers, can pass into breast milk and irritate your baby’s still-developing digestive system.

If you crave bold flavors, opt for gentle spices such as ginger or turmeric, which actually help improve blood circulation and support the body’s recovery after childbirth.

2. Caffeine (Coffee, Tea, and Energy Drinks)

Coffee or tea may seem like a lifesaver for sleep-deprived mothers, but caution is key. Caffeine can enter breast milk and make babies restless, hyperactive, or have trouble sleeping.

Ideally, limit your caffeine intake to no more than 200 mg per day—about one small cup of coffee. If you still want something warm to sip, try decaf options or natural herbal teas like chamomile, which are safer and soothing.

3. Foods High in Saturated Fat and Fried Foods

These fall under the category of foods to avoid after childbirth. Fried or high-fat foods can affect the quality of breast milk and increase the likelihood of colic in babies. For mothers, they can slow digestion, cause bloating, and drain energy levels.

As an alternative, choose grilled or steamed dishes. Use healthy oils like olive oil or virgin coconut oil for light sautéing to maintain flavor without compromising health.

4. High-Mercury Seafood

Certain types of fish, such as shark, large tuna, and king mackerel—contain high levels of mercury, which may harm a baby’s developing nervous system. However, not all seafood is off-limits. You can still enjoy the benefits of omega-3 fatty acids from low-mercury fish like salmon, sardines, or small mackerel. These are safe options that actually support your baby’s brain development.

5. Alcohol

Alcohol is the number one item on the list of things to avoid after giving birth. It can pass into breast milk and harm your baby, affecting their nervous system and sleep patterns.

If you wish to celebrate a special moment, it’s best to wait until after the breastfeeding period or consult your doctor first. Your baby’s safety and well-being are far more important than a single drink.

Also read: Moms, Here Are the Foods and Drinks That Help Boost Breast Milk Production!

Healthy Alternatives for New Mothers

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Avoiding foods that should not be eaten after giving birth doesn’t mean mothers have to give up delicious meals. There are plenty of healthy alternatives that not only support faster recovery but also help maintain the quality of breast milk.

1. High-Quality Protein

Protein is essential for repairing body tissues and maintaining energy levels. The best sources include low-mercury fish such as salmon and sardines, skinless chicken, and eggs. Protein also helps sustain steady breast milk production and keeps mothers feeling full for longer.

2. Healthy Fats

Replace saturated fats with healthier options like avocados, almonds, and olive oil. Unsaturated fats support hormone production and aid in your baby’s brain development. Consume them in balanced portions daily to maximize their benefits.

3. Fiber, Vitamins, and Minerals

Green vegetables such as spinach, broccoli, and kale promote healthy digestion and help prevent postpartum constipation. Fresh fruits like papaya, oranges, and apples are rich in antioxidants that strengthen the immune system.

Fiber, vitamins, and minerals play a vital role in maintaining a nursing mother’s health and ensuring that breast milk remains rich in nutrients.

4. Adequate Hydration

Drink at least three liters of water a day to support optimal breast milk production. Dehydration can reduce milk supply and cause fatigue. In addition to water, warm soups or natural young coconut water are excellent choices to help keep the body hydrated.

Also read: Why Is Your Breast Milk Supply Decreasing? Here Are 5 Common Causes!

Keeping Breast Milk Nutrition Optimal Through Proper Storage

Many mothers are already diligent about avoiding foods that shouldn’t be eaten after giving birth, yet often overlook how breast milk is stored.In fact, improper storage can damage the nutritional content of breast milk and expose babies to harmful bacteria.

Imagine pumping in the middle of the night, only to have your hard-earned milk spill or leak because of an unsafe container—such a frustrating waste of effort. That’s why using a hygienic and practical breast milk storage container is essential to preserve nutritional quality and ensure every drop remains safe for your baby.

Also read: Here Are 5 Signs of High-Quality Breast Milk and What a Healthy Color Looks Like

Hegen Breast Milk Storage: The Practical and Safe Way to Store Breast Milk

The Hegen Breast Milk Storage is a smart solution for modern mothers who want to store breast milk conveniently while maintaining hygiene and safety.

1. Square-Shaped, Spill-Proof Design

Its unique square shape makes storage in the fridge or freezer space-efficient. Each container stacks neatly like building blocks, helping you organize your milk supply with ease.

2. Press-to-Close, Twist-to-Open System

Hegen’s innovative lid design ensures leak-proof storage and allows easy one-handed opening. It’s secure enough for travel, no need to worry about spills or leaks.

3. All-in-One Modular System

From pumping and storing to feeding, everything can be done in the same container. There’s no need to transfer milk to another bottle, significantly reducing the risk of contamination and spillage. This way, your breast milk’s nutrients stay preserved from the moment it’s expressed until it’s ready to feed your baby.

4. BPA-Free & Food-Grade Materials

Every Hegen component is made from BPA-free, food-grade, and high-heat-resistant materials. It’s safe for repeated sterilization, giving mothers peace of mind about their baby’s food safety.

Also read: Sterilizing Baby Bottles: A Complete Guide to Your Little One’s Hygiene and Safety

Practical Tips for New Mothers to Keep Breast Milk Quality at Its Best

In addition to avoiding foods that shouldn’t be eaten after childbirth and prioritizing healthy options like protein, healthy fats, fiber, and fluids, breastfeeding mothers should also follow these tips to maintain the quality of their breast milk:

• Avoid foods best left out after giving birth, such as spicy dishes, fried foods, and caffeinated drinks.

• Eat nutrient-rich foods like low-mercury fish, leafy greens, and fresh fruits.

• Drink at least three liters of water daily to stay hydrated and support milk production.

• Use safe breast milk storage containers like Hegen Breast Milk Storage to help preserve nutrients

• Keep a calm and positive mindset, as stress can affect both milk supply and its quality.

Baca juga: 6 Tips for Boosting Breast Milk Supply, Here’s the Secret!

The Right Food + The Right Storage = A Healthy Baby and a Peaceful Mom

Knowing which foods to avoid after giving birth is the first step in maintaining the quality of your breast milk and your baby’s health. Stay away from risky foods, replace them with natural sources of nutrition, and ensure that your breast milk is stored safely.

Good nutrition means little if it’s not stored properly, that’s why Hegen Breast Milk Storage is designed to keep every drop safe, hygienic, and practical. With Hegen, every nutrient-rich drop of breast milk is securely stored and ready whenever your baby needs it. Because every mother’s effort deserves the best support.

Visit the official Hegen Indonesia page for more insights and essential tips on your breastfeeding journey, as well as a curated selection of high-quality mother and baby products that prioritize comfort, convenience, and your little one’s well-being.