Low Allergen Diets: A Guide For Breastfeeding Moms

For most babies, breast milk is well-tolerated and provides all the nutrition they need to grow and thrive. However, certain foods in a breastfeeding mother’s diet may impact a baby’s digestion, leading to fussiness, skin reactions, or digestive discomfort. In this article, we’ll explore how your diet can affect your baby, signs that they may benefit from a low allergen diet, and practical steps to identify and address potential food triggers while maintaining your own health. 

How Allergens Enter Breast Milk 

When you consume food, the proteins and compounds within those foods are digested and broken down in your gastrointestinal tract. Small amounts of these food proteins can then pass into your bloodstream and eventually into your breast milk (1). For most babies, these trace amounts of food proteins are harmless and may even help develop tolerance to various foods (1). However, for some babies with food sensitivities or immature digestive systems, these proteins can trigger symptoms such as fussiness, digestive discomfort, or skin reactions. Common allergenic proteins found in breast milk include those from cow’s milk, soy, and eggs (1). 

Signs Your Breastfed Baby May Benefit from a Low Allergen Diet 

Every baby is unique, but some potential signs that your breastfed baby may be reacting to something in your diet may include: 

• Excessive spit up or reflux 
• Unusual fussiness or colic-like symptoms 
• Skin issues like rashes, eczema, or hives 
• Green or mucousy stools (Note: Bloody stools can indicate a serious issue and should be addressed immediately by a healthcare provider) 
• Gas or abdominal discomfort 
• Chronic congestion 

If you notice these symptoms, it’s important to seek medical evaluation to rule out more serious underlying issues, such as infections or gastrointestinal disorders. In the absence of other diagnoses, exploring a low allergen diet for the breastfeeding mom may help identify and address potential food triggers. 

If your baby’s symptoms are severe or persist despite dietary changes, consult your pediatrician or a specialist, such as a pediatric allergist or gastroenterologist.  

Severe symptoms that require emergency care include: 

• Bloody stools, especially when accompanied by crying, lethargy, or bloating. 
• Difficulty breathing or wheezing 
• Severe or worsening skin reactions, such as widespread hives or swelling 
• Refusal to eat or significant difficulty feeding 
• Signs of dehydration, such as dry mouth, no tears when crying, or fewer than six wet diapers per day 

Elimination Diets & Identifying Triggers 

An elimination diet involves removing common allergens from your diet to identify what might be causing your baby’s reactions. Here are some tips for how to approach an elimination diet as a breastfeeding mom: 

1. Start Small: Begin by eliminating the most common allergens, such as dairy, soy and gluten, for 2-4 weeks. Other common culprits include eggs, nuts, fish, and corn. You may already have some suspicions of which foods you think are making your baby react, so start there. Be sure to read food labels and fully eliminate the food in all its forms.  
2. Keep a Food Journal: Track what you eat, your baby’s symptoms, and any changes you notice. This record can be invaluable in pinpointing problem foods. 
3. Reintroduce Slowly: After symptoms improve, you can reintroduce eliminated foods one at a time, waiting several days between each food. This helps identify specific triggers. If a food sparks a reaction, you’ve identified a trigger food, and you’ll need to refrain from eating this food until weaning. 

If your baby’s symptoms persist despite dietary changes, consult your pediatrician or a specialist, such as a pediatric allergist or gastroenterologist. 

For more details and tips, read these articles:

• Elimination Diet VS Allergy Blood Test: Which Is Best For Assessing Food Sensitivities? 
• How To Conduct An Elimination Diet To Assess Food Sensitivities 

Tips for Moms: Maintaining Your Energy and Nutrition 

Postpartum is a time when nutrient needs are high, and breastfeeding further increases your nutrient needs by an additional 450-500 calories per day (2). Eliminating food groups can make it challenging to meet these heightened needs. Read this article to learn more about your nutritional needs during the postpartum time: What Is Postnatal Depletion Syndrome? 

While following an elimination diet, it is important to base your diet on whole foods as much as possible. Whole foods are foods that come from the earth and have undergone minimal processing and include fruits, vegetables, meats, healthy fats, and whole grains. 

To learn more about nutrition, read this article: The Basics Of Anti-Inflammatory Eating For The Whole Family 

When it comes to carbohydrates, focus on complex carbohydrates, which are digested slower than simple carbohydrates (found in sugary snacks and refined grains). This slower digestion provides steady energy (3), making complex carbohydrates especially valuable for breastfeeding moms who need sustained energy throughout the day. It is sometimes thought that a gluten-free diet means cutting out all grains or carbohydrates, but gluten-free whole grain options are plentiful and include quinoa, millet, buckwheat, oats, and amaranth.  

Consuming plenty of good fats will help you sustain your energy levels and feel satiated while also supporting your baby’s brain development. Healthy fats include sources like avocados, nuts, seeds, olive oil, and fatty fish such as salmon.  

Prioritize protein from pasture raised animal sources, wild caught fish, beans, and tofu. Protein is essential for tissue repair, energy (4), and milk production (5), ensuring that you and your baby get the building blocks you need for health. 

Finding Alternatives  

When removing foods from the diet, it can be easy to fall into relying on lab-made substitutes (i.e., egg replacers, gluten-free baked goods, processed bars, etc.). While these are okay in moderation, they are often highly processed; likely to contain flavorings, gums, or additives; and lacking in nutrients. Instead of relying on processed substitutes, think about what nutrient you may be missing out on as a result of eliminating a certain food and look for another way to include that nutrient in your day from whole food sources. 

For example, if you’re cutting out eggs and typically rely on them for breakfast, you might be missing out on key nutrients like choline and vitamin B12. Instead of opting for an egg replacer, you could incorporate grass-fed beef liver or salmon into your meals to ensure you’re still getting these essential nutrients. A simple swap might be blending a small amount of beef liver into ground beef for tacos or adding salmon to a breakfast hash for a nutrient-dense alternative. 

Supplementing Wisely  

It is generally recommended that breastfeeding mothers take a prenatal or postnatal formula daily (6). You may also consider incorporating additional supplements like vitamin D, DHA and/or beef liver to help ensure you’re getting an array of nutrients while following a restricted diet.  

To learn more about increasing nutrient intake through supplementation, read this article: Is Getting Nutrients From Food Better Than Taking a Supplement? 

Additional Tips for Success 

The postpartum period can already be overwhelming, and adding the mental load of dietary restrictions to the mix can make things more stressful. Preparing meals in bulk can save time and effort. Double your cooking when possible and freeze half for later—this ensures you always have allergen-free options on hand, even on busy days. Be sure to read labels carefully, as some foods can contain hidden allergens that may not be immediately obvious. For example, dairy can be listed on ingredient labels under terms like whey, casein, lactose, or lactalbumin.  

Experimenting with recipes tailored to your dietary restrictions can make the journey more enjoyable and help you discover satisfying meals that fit your needs. Below is a recipe for a simple and nourishing dairy-free creamer.

Introducing Solids to Your Baby After Breast Milk Sensitivity 

When your baby begins transitioning to solid foods, you may wonder if they will react to the same foods that caused issues through your breast milk. While some babies may outgrow sensitivities as their digestive systems mature, others may still react to certain foods. It’s important to consult with your baby’s pediatrician and to introduce solids slowly and carefully, especially if your baby has shown signs of food sensitivities or allergies. 

Start with single-ingredient, hypoallergenic foods, such as sweet potatoes, carrots, or pears. Wait 3-5 days before introducing a new food to monitor for any signs of a reaction, such as skin rashes, diarrhea, or fussiness. If your baby reacts to a specific food, remove it from their diet and consult with your pediatrician or a pediatric allergist for further guidance. 

If your baby has a known sensitivity or allergy, discuss with your healthcare provider to determine the best timing and approach for introducing common allergens. 

To learn more about introducing solids to your baby, read these articles:

• All About First Foods For Babies: A Nutrient Focused Approach
• Beef Liver Capsules Are A Great First Food For Babies
• Why Can’t Babies Have Honey? Understanding Infant Botulism

Summary 

Breastfeeding moms may consider a low allergen diet if their babies experience digestive discomfort, skin reactions, or fussiness that they suspect may be linked to food sensitivities. By following an elimination diet, moms may be able to identify and remove trigger foods. It is important for nursing moms to continue to care for their own nutrient intake as breastfeeding increases caloric needs, and restrictive diets can make it hard to consume enough calories. Supplementation can be helpful when dietary intake alone does not cover nutrient needs. 

References: 

1. Schocker F, Jappe U. Breastfeeding: Maternally Transferred Allergens in Breast Milk: Protective or Sensitizing? Mol Nutr Food Res. 2022 Aug;66(15):e2200066. doi: 10.1002/mnfr.202200066. Epub 2022 Jun 22. PMID: 35619210. 
2. Gunderson EP. Impact of breastfeeding on maternal metabolism: implications for women with gestational diabetes. Curr Diab Rep. 2014 Feb;14(2):460. doi: 10.1007/s11892-013-0460-2. PMID: 24402327; PMCID: PMC4146528. 
3. Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. 2023 May 12. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 29083823. 
4. Arentson-Lantz E, Clairmont S, Paddon-Jones D, Tremblay A, Elango R. Protein: A nutrient in focus. Appl Physiol Nutr Metab. 2015 Aug;40(8):755-61. doi: 10.1139/apnm-2014-0530. Epub 2015 Jul 22. PMID: 26197807. 
5. Rasmussen B, Ennis M, Pencharz P, Ball R, Courtney-martin G, Elango R. Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Curr Dev Nutr. 2020 May 29;4(Suppl 2):653. doi: 10.1093/cdn/nzaa049_046. PMCID: PMC7257931. 
6. American College of Obstetricians and Gynecologists. (n.d.). Breastfeeding Your Baby. Www.acog.org. https://www.acog.org/womens-health/faqs/breastfeeding-your-baby