Foods that cause gas when breastfeeding? Information & practical list

Flatulent foods are said to cause discomfort in babies when breastfeeding. Photo: Bigstock

You often read that certain foods can cause unpleasant flatulence in your baby when you are breastfeeding. But what exactly is this? Are there any foods that cause gas when breastfeeding that you as a mother should know about? We would be happy to enlighten you.

1. The most important things at a glance

Pamela Koch, a qualified nutritionist, has checked the content of this article.Pamela Koch, a qualified nutritionist, has checked the content of this article.

  • There are basically no grocerieswhich are suitable for mothers during breastfeeding forbidden are.
  • As a breastfeeding mother, you should of course on alcohol, nicotine or Avoid drugs.
  • Certain foods are still considered as Causes of flatulence.
  • Foods that cause flatulence during breastfeeding are said to include Dairy products, refined sugar as well as carbonated drinks be.
  • Also some fruits and vegetables are considered flatulent.

2. How long do gas-causing foods stay in breast milk?

In short: not at all. So far, there has been no scientific evidence that certain foods are definitely responsible for flatulence in babies. According to many experts, the flatulent substances in food do not actually pass into breast milk.

The situation is different with strong aromas Eating asparagus or garlic can affect the taste of breast milk. This in turn can lead to your baby refusing breast milk when breastfeeding – because it doesn’t taste good or tastes different than usual.

The fact that many babies experience increased stomach pain or flatulence is primarily due to the fact that develop the digestive system of the little ones If in doubt, you can always ask your pediatrician for advice.

3. Myth or truth? Gas-causing foods when breastfeeding

You can probably already guess: Since gas-causing substances from foods do not pass into breast milk, this is a myth. It is not true that your baby gets a stomachache or gas because you as a mother ate something “wrong”. The cause of the discomfort is usually the Immaturity of the early childhood intestine.

4. (Strong) Flatulent Foods When Breastfeeding: List from A to Z

Although no foods are “forbidden” during breastfeeding, you often hear that eating certain products causes gas and can cause stomach pain in babies, among other things. These foods in particular are mentioned again and again:

Vegetables that cause flatulence when breastfeeding:

  • Beans
  • broccoli
  • Peas
  • fennel
  • Garlic
  • Cabbage
  • Kohlrabi
  • Leek
  • lenses
  • Corn
  • paprika
  • sauerkraut
  • savoy
  • Onions

Flatulent fruit during breastfeeding:

  • Apricots
  • Pears
  • Cherries
  • Plums

Other foods that cause gas when breastfeeding:

  • baking powder
  • Eggs
  • Fruit juices
  • Caffeinated beverages (such as coffee, cola, green and black tea and energy drinks)
  • carbonated drinks
  • Preservatives, colours and flavourings
  • Cow’s milk
  • artificial sweeteners
  • milk and milkproducts
  • nuts
  • refined sugar
  • Chocolate
  • full grain
  • Wheat

A notice: Unfortunately, there is no guarantee that your baby will not get nasty gas from time to time, even if you avoid the foods mentioned above. There is no scientific evidence yet that the foods mentioned actually cause flatulence in breastfed babies.

5. Flatulent foods: What should I pay attention to in my diet while breastfeeding? Practical list

Even if there are no foods that cause gas, much of what you eat reaches your baby via breast milk. This is why a balanced and healthy diet is so important when breastfeeding. Above all, you should avoid foods with a high nutrient content eat, which at best also low calories Nutrition experts therefore recommend:

  • fresh fruit and Vegetables – best cooked gently or as raw food
  • Products from full grainto meet the need for Dietary fiber to adequately cover
  • for the Protein balance are suitable Dairy products, legumes, Eggs, Fish or Meat
  • nuts are an ideal supplier for Minerals and high-quality fatty acids
  • Foods rich in Trace elements such as folic acid, iodine, calcium and iron are
  • and drink lots!

Which foods do not cause bloating when breastfeeding?

Since it is a popular myth that foods cause bloating during breastfeeding, basically all foods are allowed. You don’t have to go without anything and can indulge in them again – even sushi and the like!

6. Recipe for breastfeeding mothers without gassy foods

We discovered a delicious and healthy recipe for breastfeeding mothers that is quick to prepare on Pasta with zucchini and herb carbonara. Have fun cooking!

This is what you need for two portions:

  • 200 g Wholemeal pasta
  • 300g zucchini
  • a tablespoon olive oil
  • something Salt and pepper
  • two tablespoons Herb mix (TK)
  • 200ml Oat cream
  • 200 g Smoked tofu


  • one Onion
  • one clove of garlic
  • two tablespoons Walnuts (chopped)

Here’s how to prepare it:

  1. Prepare the whole wheat pasta according to the instructions on the package.
  2. In the meantime, you can wash the zucchini and cut it into cubes.
  3. Now cut the smoked tofu into small cubes.
  4. Heat the olive oil in a pan and fry the zucchini and tofu for three to four minutes.
  5. Deglaze with the oat cream and bring to the boil briefly.
  6. Finally, season with salt, pepper and the herb mix.
  7. Pour over the cooked pasta and garnish with chopped walnuts (optional). Done!
What is your favorite recipe for a healthy diet while breastfeeding without gassy foods? Write it to us in the comments!


We look forward to your tips:x

Here you can find more tips on what you should not eat while breastfeeding ➤ Breastfeeding: What should you not eat? Practical list & all information

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Our expert

Pamela Koch, a qualified nutritionist, has checked the content of this article.Pamela Koch, a qualified nutritionist, has checked the content of this article.Pamela Koch is Graduate nutritionist and Nutritional therapistFor 14 years she has been advising families and multipliers such as educators on the topics Allergy prevention, nutrition during pregnancy and Breastfeeding as well as of infants and children.

In cooperation with established pediatricians and midwives, she has now advised more than 2,000 families. As mother of three are the healthy eating and the therapeutic support of families especially close to their hearts.

Here you will find many helpful tips and valuable information on the topics of nutrition during pregnancy, breastfeeding and baby nutrition.

Would you like to talk to other new mothers about healthy nutrition while breastfeeding? Then come to our closed Facebook group “We are Real Mamas – Our Questions and Answers“. We look forward to seeing you! 💖