The List Is Shorter Than You Think
If you’ve been Googling foods to avoid while breastfeeding at 2am while feeding your baby, first of all — you’re doing amazingly. And second — take a breath. The real list of foods you genuinely need to avoid is much shorter than most people make it sound.
Most foods are safe. Most things you eat at the hawker centre are fine. Most of your confinement meals are okay too. But there are a handful of things worth being mindful about, especially in the Singapore context where our food culture is wonderfully rich and a little unique.
This guide walks you through what to watch out for, what’s actually safe, and how to keep nourishing yourself well throughout your breastfeeding journey. For more breastfeeding tips tailored to local mums, we’ve got plenty more on the blog too.
Foods to Avoid While Breastfeeding (Or at Least Limit)
High-Mercury Fish
This is one of the most important ones. Mercury from certain fish can pass into your breast milk and affect your baby’s developing nervous system over time.
The fish to avoid or seriously limit include swordfish, shark, king mackerel, and tilefish. In Singapore, shark fin is the one that catches many mums off guard — it’s often served at Chinese wedding banquets and family celebrations. If there’s a dish at the table, it’s okay to skip it politely.
Good news though. Most fish sold at local wet markets and supermarkets — like salmon, pomfret, tilapia, and mackerel (ikan tenggiri in smaller amounts) — are perfectly fine and actually wonderful for you.
Alcohol (Including Confinement Wine)
This one is especially relevant in Singapore because our confinement food culture often involves cooking with generous amounts of rice wine, Shaoxing wine, or DOM Benedictine. These are deeply rooted traditions and many confinement nannies and caterers use them generously in dishes like rice wine chicken and herbal soups.
Here’s what most people don’t know. Alcohol does not fully cook off. Residual alcohol remains in food even after cooking, and it does pass into breast milk. Occasional small amounts are unlikely to cause harm, but regular or heavy exposure is worth being careful about.
If you’re eating confinement food cooked with wine, try to feed your baby or express milk before eating, and wait at least two to three hours afterwards. You don’t need to pump and dump routinely — that’s a myth — but timing does help.
The WHO breastfeeding guidelines recommend avoiding alcohol during breastfeeding where possible, particularly in the early weeks when your baby is very small.
Too Much Caffeine
This one is very real for Singapore mums because kopi and teh are practically part of our identity. The good news is you don’t have to give them up completely. The general guidance is to stay under 200 to 300mg of caffeine per day.
To put that in context, one cup of kopi-O has roughly 70 to 100mg of caffeine. A large bubble tea can have anywhere from 100 to 200mg depending on the tea type. Two to three cups of coffee or kopi a day can push you close to the limit quite quickly, especially if you’re also snacking on chocolate or drinking teh tarik.
Signs your baby might be sensitive to caffeine include unusual fussiness, difficulty settling, or shorter naps. If you notice this, try cutting back for a week and see if things improve.
Raw and Undercooked Foods
This is less about what passes to your baby and more about protecting yourself. Foodborne illness from raw seafood, undercooked eggs, or unpasteurised dairy can make you very unwell, and a sick and feverish mum can affect milk supply and your ability to feed comfortably.
Sashimi, raw oysters, runny eggs, and unpasteurised cheese are worth avoiding for now. It’s not forever — just for the season of breastfeeding.
Certain Herbs and TCM Tonics
This is a nuanced one. Many TCM herbs used in confinement soups are nourishing and traditionally considered supportive for recovery. However, some herbs like dong quai (当归) have not been well-studied for breastfeeding safety and may have uterotonic effects.
If you’re taking TCM tonics or supplements during the confinement period, it’s worth checking with your confinement nanny, TCM practitioner, or a lactation consultant who understands local practices. Our IBCLC-certified team is always happy to help if you have questions about how your diet might be affecting your breastfeeding journey.
Highly Processed and Salty Foods
Instant noodles, processed snacks, canned foods high in sodium — these aren’t dangerous to your baby in small amounts. But breastfeeding burns around 500 extra calories a day, and your body is working hard. Filling up on foods with little nutritional value means you may not be getting what you need to feel well and keep going.
Try to anchor your meals around real food where you can. And when you need something quick and nourishing between feeds, a wholesome lactation snack can make a real difference to your energy levels.
The Foods Singapore Mums Worry About (That Are Usually Fine)
Chilli and Spicy Food
This is probably the most common worry among local mums. The honest answer is that most babies handle their mum’s spicy diet just fine. Chilli compounds do pass into breast milk in tiny amounts, but research suggests the majority of babies are completely unbothered by it.
If your baby seems fussier after a spicy meal, try cutting back for a couple of weeks. But don’t feel you have to give up your favourite foods without reason. Mak’s curry, laksa, or mee pok with chilli are not automatically off the table.
Durian
We knew this was coming. Durian is not harmful to breastfeeding mums. It’s high in sugar and calories, so large amounts aren’t ideal for your own health, and it can cause gassiness in some babies. But an occasional durian feast? Totally fine for most mums and their babies.
Ginger and Sesame Oil
Widely used in confinement cooking and generally considered safe and supportive of postpartum recovery. Some babies may be sensitive to strong flavours, but for most, these are not a problem at all.
Coconut Milk and Santan
Laksa, rendang, bubur cha cha — coconut milk is perfectly fine while breastfeeding. It’s high in saturated fat so enjoy it as part of a balanced diet, but there’s no need to avoid it.
Garlic
Garlic is safe. Some studies have even shown that babies fed by mums who ate garlic fed for longer at the breast. The flavour does pass into milk but many babies seem to like it.
A Special Note on Confinement Food in Singapore
The confinement period is precious and the food traditions around it come from a place of love and care. Most confinement food is genuinely nourishing — soups full of good ingredients, warming herbs, protein-rich dishes.
The main things to be mindful of are the wine content in dishes, the sodium levels in preserved or salted ingredients, and any strong TCM herbs you’re unsure about. You don’t need to reject confinement food — just stay curious and ask questions.
If your confinement caterer uses a lot of wine and you’re concerned, ask them to reduce the amount or set aside a portion before adding wine. Most caterers are happy to accommodate.
How to Tell If Your Baby Is Reacting to Something You Ate
Food sensitivities in breastfed babies do happen, though they’re less common than many mums fear. Signs that something in your diet might be bothering your baby include:
- Unusual fussiness or crying after feeds
- Excessive gassiness or bloating
- Skin rashes or eczema flare-ups
- Green, mucousy, or blood-streaked stools
- Visible discomfort shortly after feeding
If you notice these signs, try keeping a simple food diary for a few days. Then try removing the suspected food for two weeks and see if things improve. Common culprits include dairy, soy, eggs, and wheat — but always approach this one step at a time so you don’t unnecessarily restrict your diet.
If you’re unsure, it’s always worth reaching out to a lactation consultant or your baby’s doctor rather than cutting out whole food groups on your own.
Nourishing Yourself Well Is Just as Important
Here’s something that often gets lost in all the “what to avoid” conversations. What you eat matters, but so does eating enough. Breastfeeding is demanding on your body. You need real fuel.
Focus on variety, colour, and balance where you can. And on days when proper meals are impossible — which happens to every new mum — having a wholesome snack you can eat with one hand makes a genuine difference. Our lactation cookies Singapore mums love are made to nourish and comfort through exactly those kinds of days.
The NHS breastfeeding advice is clear that most breastfeeding mothers do not need a special diet — they simply need enough food, enough fluids, and enough rest. Restriction should never come before nourishment.
When to Talk to Someone
You don’t need to figure all of this out alone. If your baby seems consistently unsettled, if you’re worried about your diet affecting your milk, or if you’re navigating confinement food choices and feeling overwhelmed — please reach out.
Our team includes certified IBCLCs who understand the local Singapore context, including confinement practices, multi-ethnic dietary needs, and the very real pressures new mums face. You deserve honest, judgment-free support.
Quick Summary: Foods to Avoid Breastfeeding vs Foods That Are Fine
| Be Mindful Of | Generally Fine |
|---|---|
| High-mercury fish (swordfish, shark fin) | Salmon, pomfret, tilapia |
| Alcohol and high-wine confinement dishes | Ginger and sesame oil in normal amounts |
| More than 2 to 3 cups of kopi or caffeine daily | Chilli and spicy food (for most babies) |
| Raw seafood and undercooked eggs | Durian in moderation |
| Unverified TCM herbs and high-dose supplements | Coconut milk and laksa |
| Heavily processed and high-sodium snacks | Garlic and most everyday spices |
Frequently Asked Questions
Can I drink kopi or teh while breastfeeding?
Yes, in moderation. Try to stay under two to three cups a day and watch for signs of caffeine sensitivity in your baby like unusual fussiness or difficulty sleeping.
Is it safe to eat durian when breastfeeding?
For most mums and babies, yes. It may cause some gassiness. Enjoy it occasionally as part of a balanced diet.
Can confinement wine affect my breast milk?
Yes, alcohol does pass into breast milk. Try to feed before meals cooked with wine and wait at least two to three hours afterwards. Ask your caterer to reduce wine in your portions if you’re concerned.
Does chilli or spicy food affect my baby?
Most babies are unbothered by spicy food in their mum’s diet. If your baby seems fussy after spicy meals, try reducing spice for a couple of weeks and see if it helps.
What fish can I eat while breastfeeding in Singapore?
Most local fish are fine — salmon, pomfret, tilapia, and threadfin are all good choices. Avoid swordfish, shark fin, and high-mercury species.
Why is my baby gassy — could it be something I ate?
Possibly, but gassiness in newborns is very common regardless of diet. If you suspect a food connection, keep a diary and try removing one food at a time. Talk to a lactation consultant if you’re unsure.
Can I drink bubble tea while breastfeeding?
Occasionally and in smaller sizes, yes. Be aware that a large cup can contain significant caffeine, especially with stronger teas like black or green tea bases.
Do I need to avoid peanuts while breastfeeding?
Not unless there is a strong family history of peanut allergy. Current guidance does not recommend avoiding peanuts routinely during breastfeeding.
