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What Foods To Eat While Breastfeeding To Avoid Colic

foods to eat while breastfeeding to avoid colic

Are you wondering what are the best foods to eat while breastfeeding to avoid colic with your baby? 


Or maybe your baby is suffering from colic, and you are looking for the best ways to help.


Today, we’re diving into the heart of every breastfeeding mom’s concern—how to nourish both yourself and your little one while dodging the colic curveball. 


If you’ve ever wondered whether that extra cup of coffee or that spicy dish is affecting your baby’s peaceful slumber, you’re in the right place. 


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What Is Colic?

In simple terms, colic is defined by episodes of excessive, inconsolable crying and fussiness in an otherwise healthy and well-fed infant. 


Despite decades of research and countless sleepless nights spent by parents trying to decode the colic riddle, its precise cause remains somewhat elusive. 


Some experts point to gastrointestinal discomfort, while others highlight the overwhelming nature of a brand-new world for your little one. 


It’s like they’ve entered a realm filled with sensations and experiences they’ve never encountered before.


Colic can make its grand entrance around the age of 2 weeks, peaking at 6 weeks, and miraculously disappearing around the 3 to 4-month mark.


Does Your Baby Have Colic?

How do you know if your little one has colic? 


Well, it’s all about the rule of threes. 


If your baby is crying for at least three hours a day, on three days of the week, for three consecutive weeks—you might be dealing with colic.


Your baby might clench their fists, arch their back, and pull their legs towards their belly during these crying bouts.


 The cries are intense and often seem to occur out of the blue, leaving you feeling a mix of confusion and concern.


If you suspect your little one might be hosting colic, it’s always a good idea to consult with your pediatrician.


Can Your Diet Upset Your Breastfed Baby?

The answer is a resounding yes! Your culinary choices can cast a ripple effect on your little one’s delicate digestive system.


When you indulge in certain foods, the flavors and compounds can sneak into your breast milk and directly impact the composition of your breast milk. 


Certain choices may not sit well with your baby’s budding digestive system!


Foods to Avoid: Steering Clear of Colic Culprits

Now, let’s dive into the nitty-gritty of creating a breastfeeding haven by steering clear of the potential troublemakers—those sneaky foods that might be fueling the colic fire.


Spicy Surprises

While you might be a fan of a fiery curry or a zesty Mexican dish, your little one’s tummy might not share the same enthusiasm. Spices can sometimes be the spark that ignites the colic flame, leaving your baby fussy and uncomfortable. Consider dialing down the spice meter, at least until your little one’s digestive system has matured a bit.



High doses of caffeine can be a bit much for your baby’s delicate system. So, if you find your little one exhibiting colicky tendencies, consider cutting back on the caffeine and opt for a caffeine-lite alternative.


Cruciferous Veggies

We love our greens, but some veggies in the cruciferous family, like broccoli and cauliflower, can be gas-producing culprits. While these veggies are undeniably nutritious for you, they might be a bit too gassy for your bundle of joy. Keep these on the radar and experiment to see if they play a role in your baby’s colic episodes.



Milk and dairy products are staples for many of us, but for some babies, they can be a source of colicky discomfort. Your little one might be sensitive to proteins in cow’s milk, leading to gassiness and fussiness. Consider cutting out dairy for a trial period to see if it makes a difference.


Gas Inducers

Some foods are notorious for causing gas, and while they may not affect everyone the same way, it’s worth being cautious. Beans, lentils, and even certain fruits like apples and pears can contribute to gas production. Experiment with your diet, introducing these items one at a time to gauge their impact on your baby’s comfort.


Remember, every baby is unique, and what works for one may not work for another. It’s all about finding the perfect recipe for your breastfeeding journey. 


Breastfeeding Diet For A Colic-Free Baby 

Leafy Greens

Pile on those vibrant, leafy greens, mama! Spinach, kale, and broccoli bring a powerhouse of nutrients to the table without causing a colic uproar. These green wonders deliver a dose of iron and calcium, ensuring both you and your baby get the nourishment you need.



Proteins are the unsung heroes of a breastfeeding diet. Opt for lean sources like chicken, turkey, and legumes which infuses your milk with essential amino acids and gives your body the strength it needs to nurture your little one. These little building blocks are crucial for your baby’s growth and development. Protein-packed choices promote healthy growth and development while waving goodbye to colic-related woes.



Found in salmon, walnuts, and chia seeds, these healthy fats are not only fantastic for your heart but also work wonders for your baby’s developing nervous system. Because they’re loaded with fatty acids that are not only fantastic for your own health but can also contribute to your baby’s digestive bliss and keep colic at bay.



Never underestimate the power of hydration. Not only does it keep you feeling tip-top, but it also ensures your milk supply is flowing smoothly. Hydration is the key to a happy, colic-free baby and a well-nourished mama.


Tips To Avoid Colic In Breastfed Babies

  1. Introduce potential triggers one at a time, observe your little one’s reactions, and adjust your menu accordingly.
  2. Keep a food diary. Document what you eat and note any changes in your baby’s behavior. This documenting work can unveil patterns and help you make informed decisions about your diet.
  3. Sometimes, all your little one needs is a little extra love. Create a soothing bedtime routine that involves gentle massages or calming activities. This not only helps with digestion but also strengthens the precious bond between you and your bundle of joy.
  4. Keep those water bottles at the ready because staying well-hydrated is your secret weapon. It not only keeps you energized but also helps your little one digest their meals like a champ.
  5. Probiotics can be a game-changer for your baby’s gut health, promoting a balanced digestive system. Try adding some to your diet.
  6. Give your baby’s tummy some breathing room by spacing out feeds, allowing the digestive system to work its magic without feeling overloaded.
  7. Use the power of a good tummy massage. Incorporate this into your routine—it aids your baby’s digestion, eases discomfort, and doubles as a delightful bonding experience.
  8. Mom life can be a whirlwind, but don’t forget to prioritize self-care. Take breaks, catch a breath, and let off some steam when needed. A calm and collected mama often translates to a calm and content baby.



Q: Can What I Eat Really Affect My Breastfed Baby’s Tummy?

A: Absolutely! The foods you indulge in can have a direct impact on your breast milk, influencing your baby’s digestion. Certain elements in your diet may contribute to gas or discomfort in your little one’s delicate tummy, potentially triggering colic.


Q: What Foods Should I Avoid to Prevent Colic in My Breastfed Baby?

A: Steer clear of the usual suspects: spicy dishes, caffeine-packed treats, and those notorious gas-inducing veggies like broccoli and cauliflower. Spicy foods can lend an unwelcome kick to your breast milk, while caffeine can make its way into your baby’s system, causing restlessness. It’s a delicate balance, but fear not, moderation is your ally.


Q: Are There Any Foods I Should Embrace for a Colic-Free Baby?

A: Load up on leafy greens, lean proteins, and embrace the omega-3 fatty acids found in salmon, walnuts, and chia seeds. These nutritional powerhouses can contribute to a happy, content tummy for your little one.


Q: How Can I Tell If My Baby Has Colic or Just a Tummyache?

A: Distinguishing between a colicky episode and a regular tummyache can be challenging. Look out for consistent, intense crying spells that last for extended periods, typically in the evening. If you suspect colic, it’s always a good idea to consult with your pediatrician to rule out any underlying issues.


Q: Can I Introduce New Foods While Breastfeeding?

A: Absolutely, but here’s the golden rule—introduce new foods gradually. Like little taste testers, babies need time to adapt to the flavors entering their world. This slow-and-steady approach allows you to pinpoint any potential culprits if your baby does experience discomfort.


Q: Is It True That Probiotics Can Help Prevent Colic?

A: Yes, it’s true! Probiotics, found in yogurt and other fermented goodies, promote a healthy gut environment. Including these in your diet may contribute to a happy and content baby, steering clear of colic troubles.


Q: How Can I Tell If My Baby Is Sensitive to Something I’m Eating?

A: Your baby is a little communicator, and they might express their feelings through subtle cues. Watch for changes in their behavior, like increased fussiness or changes in sleep patterns after you’ve enjoyed a particular meal. It’s like deciphering their unique language and making adjustments accordingly.



As you embark on this adventure of motherhood, remember that each baby is so unique. What works for one may not work for another, and that’s perfectly okay. 


The key is to approach it with patience, love, and a dash of culinary creativity.


So, whether you’re savoring the omega-3-rich delights of salmon, enjoying a moment of zen during a tummy massage, or simply relishing the joys of a well-hydrated day, know that you’re not just nourishing your baby’s body but also building a foundation for a lifetime of health and happiness.


As always, consult with your healthcare provider for personalized advice tailored to you and your baby’s needs. 


And most importantly, trust your instincts, mama. You’ve got this!


You may also like:

A Guide to Your Breastfeeding and Pumping Schedule

A Mom’s Guide to an Exclusive Pumping Schedule that Works

Newborn Must-Haves

Pregnancy Must-Haves: Essential Guide for 2024


What Foods To Eat While Breastfeeding To Avoid Colic

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Tess Moulton

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Hello! I’m Tess, a preschool teacher turned mom, and I love discovering and creating fun ways to keep kids engaged and learning! Welcome!

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