Beginners Guide To A Dairy-Free Breastfeeding Diet (2024)

Opting to go dairy-free while you’re breastfeeding can seem like an overwhelming task for a new mom. Use this guide to help you learn what foods you can (and can’t) consume, what to expect, and how to navigate the dairy-free world.

At the end of the guide, you’ll also have access to tasty, dairy-free breastfeeding recipes to keep you full as well as a sample meal plan to give you an idea of what a day of dairy-free eating looks like.

I’ve been dairy-free for six years now. It started when I was pregnant with my second babe, all of a sudden I just couldn’t seem to tolerate it.

I assumed after she was born that it would ease up.

But the stabbing pains and migraines didn’t cease until I cut dairy completely from my diet.

Now, six years later I’ve got the hang of it. But I won’t deny that the initial learning curve was steep.

Quick tip: if you're struggling with breastfeeding or pumping, check out this online breastfeeding class. It's video-based and goes over everything you need to know to put your mind at ease.

Why Choose A Dairy-Free Breastfeeding Diet?

There are a lot of reasons why moms choose to embark on a dairy-free breastfeeding diet. It could be due to a suspected cow's milk protein allergy in the baby (MSPI) or that dairy no longer feels good for the mom.

Some common symptoms of intolerance to milk in babies are:

• Excessive crying
• Lots of congestion and mucous
• Skin irritations
• Acid reflux

For moms, common symptoms of a dairy allergy or intolerance include headaches, bloating, and fatigue. You can learn more about dairy-free diet benefits here and find the answer to: are eggs a dairy product?

Note: keep in mind that with any major diet change (and especially one that it happening as you support the needs of a baby), chat with your doctor first and follow their advice. I’m not a doctor, this is just my experience and two-cents.

What Does A Dairy-Free Breastfeeding Diet Mean?

A dairy-free diet is exactly what it sounds like: a diet that includes no dairy.

This means you’re eliminating milk, cheese, whey protein powder, etc.

Many household staples like crackers, chips, and snacks, contain dairy products (like milk powder) so you’ll need to start checking labels before purchasing anything.

Easy Dairy-Free Swaps

Table of foods that are ok and foods to avoid

Eliminating dairy may sound practical but when you begin to execute it, it quickly becomes overwhelming (though here are the best dairy-free baking tips).

Below are a few easy swaps and suggestions.

Milk

There are lots of plant-based alternatives to cow's milk on the market today. Give almond milk or hemp milk a go. These two work best in things like cereal and smoothies. Oat milk and rice milk tend to be a bit more watery.

We make our own homemade hemp milk but the Earth's Own brand is a good one.

Yogurt

The same thing as with milk, there are a lot of options now. Personally, I find cashew yogurt to be the thickest. However, Daiya now was a Greek Yogurt option that is totally plant-based.

Cream

For recipes that include cream, you’ll be making canned coconut milk your best friend.

Canned coconut milk works in sauces, smoothies, and whole30 whipped cream.

The milk in the can is thick, creamy, and hardens when placed in the fridge. It's the best substitution for cream in a recipe.

When it comes to dairy-free swaps, you need to Focus on the areas you normally overlook:

• check your packaged snack ingredients for dairy
• find a dairy-free swap for coffee (more below)
• don't assume (dairy is an ingredient often hidden where we'd least expect it)

You can learn more about the ins and outs of dairy-free swaps for a breastfeeding diet here.

But What About Calcium?

While we definitely need calcium in our diet for health, it doesn't mean youneedcow's milk. Youcan get calcium from a variety of plant-basedsources -orusemore cacao powder (chocolate!!) in your diet.These sources can be just as effective as calcium from cow's milk.

Items like leafy greens and almonds have a lot of calcium and you can also choose calcium-fortified milk and yogurt.

There have been lots of talks as well abouthow much calcium we even absorb from cow’s milkand it’s my understanding it’s not crucial. Find ways to boost calcium in other areas of your diet.

To make sure you absorb the calcium, chat to your doctor about a Vitamin D3 supplement as well.

Dairy-Free Meal Plan

Download the image below to grab a sample of what three days in the life of eating dairy-free can look like.

This meal plan isn’t meant to be followed to a tee.

It is simply there to help you embrace dairy-free life and have some idea of what to eat and still make enough milk to fuel your babe.

It’s scary at first but once you get the hang of it, it’ll become second nature.

Likewise, tweak it for your person situation. Add in more fruit, veggies, or fats like almonds and avocados to keep you full.

DOWNLOAD THE MEAL TEMPLATE

Can I eat eggs on a dairy-free diet?

Yes. Eggs are not a dairy product and are in fact a wonderful source of protein and great for moms and babes alike.

Why do people go on dairy-free diets for breastfeeding?

Some people eliminate dairy for themselves if they’re experiencing bloating, headaches, or acne. When it comes to breastfeeding, many new moms eliminate dairy products if they find their baby has skin irritations, is excessively crying, or is congested for long periods of time which can signify a cow's milk protein allergy or a milk protein intolerance.

Will cutting out dairy help my breastfed baby?

Without giving it a try you’ll never know. Eliminating dairy from breast milk can definitely help with some issues like excessive crying, mucous production, and skin irritations if the baby has a milk allergy. It’s always best to seek medical guidance first though.

What dairy foods to avoid while breastfeeding?

If you’re trying to do dairy-free breastfeeding you’ll need to avoid foods like cow's milk, yogurt, cheese, and whey proteins. Make sure to check the ingredient list of anything store-bought as often “milk powder” is an ingredient in items like chips, bars, and crackers.

How long after I remove dairy will I notice a difference?

It takes roughly 21 days for dairy to be out of your breast milk. With any elimination diet, it’s best to give it six weeks before you add the food in question back in. six weeks is ample time for the body to adjust and for you to notice a difference.