Breastfeeding is tough. It takes a lot of time and effort on Mama’s part to wake throughout the night to feed baby and pump so baby has enough to eat while she works. It’s so worth it, but the advice that roams around the internet can sometimes leave new moms overwhelmed – especially when it comes to the “do this, not that” advice.

One of the biggest debates about breastfeeding centers on what moms should or shouldn’t eat. Some swear that certain foods can upset the baby, while others insist that they’ve eaten plenty of those foods while breastfeeding and have never had an issue. Honestly, what it mostly boils down to is the baby and whether she has a reaction to something Mama eats or drinks.

Quite simply, if a mom notices that baby continuously is fussy or gassy not long after she eats a certain food, then that food is likely bothering baby. For the most part, it’s not a one-size-fits-all approach.

So, although there are a few foods moms should avoid – or at least, limit – while breastfeeding, most “suggestions” are based on baby’s preference. Breastfeeding Mamas should enjoy what they eat and stay hydrated and nourished. If that means they can’t do without an Oreo fix every so often, so be it.

13 Quicker Picker Upper

We all know that coffee contains caffeine – and that caffeine is sometimes a necessity for moms each morning. We also know it’s not the best thing to have when you’re pregnant or breastfeeding. Unfortunately, caffeine is sneakily found in some other not-so-obvious places, like your favorite hot or iced tea, specialized “energy” waters, and yes – even small amounts are in decaffeinated coffee.

But, you don’t have to avoid sweet tea altogether, contrary to popular belief. Generally, a limited amount of caffeine is okay. Just as caffeine can mess with our sleep schedule, it can do the same for babies. If you notice his schedule changing a lot, or being fussier than usual, cut back the caffeine a bit and see what happens. Remember that caffeine is in several over the counter medications too, so check the labels to help find a possible culprit.

12 Your Favorite Flavoring

We know to avoid alcohol when breastfeeding, right? Well, at least any more than a glass or two, since small amounts can still get into your milk and transfer to baby. Steady alcohol drinking can even affect milk production, so sticking to the occasional drink is especially important. But, alcohol is found in some foods you’d never expect.

Unfortunately, if your favorite flavor of cupcakes is vanilla, you may want to take precaution. Vanilla extract contains a tremendous amount of alcohol – about 35% ABV, to be exact! Of course, baking cooks the alcohol out. But, if you add a lot to frostings and other foods that don’t get cooked, be a little more conservative with it. Luckily, a small amount of vanilla goes a long way and it’s likely that the amount you use won’t have any effect on your baby (just don’t swig the bottle!).

11 Allergy Culprits

Soy, peanuts, wheat, corn, eggs are some of the most common allergens for humans. Babies are especially vulnerable since they have immature immune systems that have a more difficult time fighting off symptoms of an allergy. If you consume any of these foods, they’ll likely end up in your breastmilk. If your baby has an allergy, you’ll find out quickly.

But, you don’t have to avoid these foods unless one of them is found to be the culprit of your baby’s allergy. If your baby is showing allergy symptoms, try avoiding one for several days to see if symptoms improve (this is known as an allergy elimination diet). Continue cycling through until you find the allergen and avoid that food in the future. Soy is often the most common of these allergens to cause issues for baby.

10 Sugary Substitutes

The health risks that sugar substitutes, like Sweet ‘n Low and Splenda, have long been debated. They pose plenty of bad news for adults, let alone babies. Sweeteners have been linked to metabolic disorders, heart disease, cancer, diabetes, and more. It’s no wonder, then, that moms worry whether they should consume the sweeteners they like while breastfeeding.

Generally, most sugar substitutes are okay to eat while breastfeeding. The one that should be avoided is Sweet ‘n Low, which contains saccharin. The compound has consistently been debated in the medical world and there seems to not yet be a solid stance on whether it’s safe or not. Fortunately, there are several other sweeteners without saccharin that you can use, but it still may be best to limit them. Try to cut back by one or two packets that you’d normally use.

9 Moooove It Out

Cow’s milk is the number one cause of allergy in babies. And yes, it does translate to Mama’s breastmilk when she drinks it. The dairy protein can affect baby’s digestive system, causing upset tummy, vomiting, frequent spit-up, and extreme fussiness. If you think your baby may have an allergy to cow’s milk, try leaving it out of your diet for at least a week to see if baby’s symptoms improve. If so, continue to avoid it for as long as your doctor recommends. Most babies fortunately do outgrow the allergy after a few months.

This is another one of those “if it’s not broke, don’t fix it” things. If you drink milk and baby isn’t having any reactions, you can assume there’s no allergy and nothing to worry about.

8 Get Them Untreated

This is one of those personal choices: organic or non-organic foods? You’ve likely heard of the crazy amounts of pesticides and other chemicals used to treat foods to make them last longer, grow bigger, etc. And, you probably are aware of some of the risks associated with these chemicals on our foods. But, seriously: no need to become a paranoid Mama.

If you’re worried about chemicals in food being transferred to your baby through your breastmilk, then you should consider adding more organic foods to your diet. Sometimes, peace of mind is everything a new mother needs! But, there’s no need to go and completely change your diet. Of course, if you have concerns, talk to your doctor. He’ll be able to give you his best advice as to which way to go.

7 Gas Producers

If you seem to have a particularly gassy baby – one who’s extra fussy, has a tough time sleeping, and gets this way not long after eating – keep a log of what you eat each day so you can start narrowing down the possible culprits. If you notice a lot of gas-producing foods in your diet, like onions, cabbage, or broccoli, then those foods could be transferring to your milk and causing baby excess gas.

If that’s the case, start eliminating them from your diet for a few days to find out which one might be the biggest issue. You don’t necessarily have to completely avoid them, but limiting them could definitely help baby feel some relief from gassiness. The good news is, as your baby gets older, he likely won’t be quite as sensitive to what you eat.

6 Natural Herbs

Something that can affect a milk supply that new moms don’t tend to think about are natural herbs. Certain herbs, especially peppermint, sage, and parsley, can lower a mom’s milk supply. They may be natural, but they’re potent!

Fortunately, if you only use a small amount of herbs in tea or cooking, then you’re probably safe. It would usually take a large amount of herbs to reduce your milk supply enough to where you and baby would actually notice it. But, if you drink a lot of herbal tea or can’t get enough peppermint candy (those made with real peppermint, not flavoring), you may start noticing your milk dwindle.

If that’s the case, be cautious and cut back a bit. You can always ask your doctor what he recommends as a safe amount.

5 Overly-Processed

It’s a good idea for anyone to avoid processed foods, whether they’re breastfeeding or not. Processed foods are made through treatments – sometimes chemically – that alter their natural state. Think: fast food, pre-packaged box foods, and frozen foods. Not all are processed, but a good majority of them are not in their natural states. Many treatment processes use additives and chemicals that can actually take away any of the good stuff the food once had.

What does this mean for you if you’re breastfeeding? The chemicals or additives used to create the processed food you eat could very well be getting into your breastmilk, which means baby’s getting all of that stuff, too. If you choose to say goodbye to processed foods, though, don’t just do it because you’re breastfeeding. Do it because it’s what’s best for Mama, too!

4 Stinky Stuff

If you use fresh garlic for cooking, you know how quickly the smell can fill up your home – and it can linger for days. It’s so potent that it can stay on your breath for a long time after you eat it, and consuming garlic can even naturally deter bugs who don’t like its scent.

Unfortunately, it does the same for some babies. Although eating garlic poses no safety hazards for babies, it may deter your baby from your breastmilk, which obviously can become a health hazard if she chooses not to eat. If you consume a lot of garlicky foods and notice that baby’s not into your breastmilk after you do, then it’s possible she doesn’t like the garlicky smell or taste.

You don’t need to avoid it completely, but cutting back to smaller amounts can make your breastmilk appealing once again.

3 Safety First

Wait, isn’t fish healthy for you? Yes, most fish is healthy and is therefore just fine for you to eat while you breastfeed. In fact, you want baby to get the healthy omega-3s from fish that help support his brain function (and, we all know that moms need plenty of that too!).

The risk is in fish that contain high levels of mercury. Just as it’s recommended for anyone to avoid – or seriously limit – consumption of fish that contain high levels of mercury, it’s especially important for breastfeeding moms. Marlin, shark, swordfish, king mackerel, and ahi tuna are all ones to consider avoiding because they’re often the culprits of high levels of mercury.

Sushi can also be iffy, since it may contain raw fish. Fortunately, you can still get your fix with vegan sushi.

2 Fatty Foods

High fat dairy and meat products, like bacon, chicken with skin, cheese, and sour cream, may be best to avoid or limit while you’re breastfeeding, and it’s not just because they’re fatty. It's actually because the amount of fat in meat or dairy can actually mean a higher amount of pesticides and chemicals. Fat helps store these additives, so a fattier cut of meat often stores more of the other stuff you don’t want in your food.

Of course, what you eat usually transfers to baby during breastfeeding. So, try to stick with leaner cuts of meat, like lean pork chops, lean ground beef, or chicken with no skin. Look for lower fat dairy options, too. Low-fat yogurt can be a good substitute for sour cream, for example, and you can usually find low-fat versions of your favorite cheeses at the supermarket.

1 Worst News Ever

Perhaps the worst news of all is that breastfeeding Mamas should avoid chocolate. Is it true? Say it isn’t so!

Fortunately, it isn’t so. Not to avoid it, anyway. An occasional chocolate cupcake or Reese’s cup is definitely not going to harm your baby. The reason you may constantly hear warnings about chocolate for breastfeeding moms is because it contains caffeine, which we’ve already mentioned is safe in small amounts.

So, if your baby seems to be fussy or has diarrhea after you eat a big chocolate bar, chocolate could be the culprit. But, next time just eat half instead of the whole thing and see what happens. No need to miss out on all of your favorite things just because you're breastfeeding. Be aware of what you eat, keep an eye on your baby afterward, and take it one step at a time. You both will be okay!

Sources: Babble.com, BabyCenter.com, Mom365.com, Parents.com