Dairy Free Breastfeeding Diet Tips and Dairy Free Meal Ideas

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Are you breastfeeding and have a baby that is struggling with irritability and gas discomfort?

More than likely, your baby’s delicate digestive system is reacting adversely to the dairy you consume in your breastfeeding diet.

Don’t worry, this is very common! 

As you read on, you’ll learn more about how to successfully and painlessly have a dairy free breastfeeding diet.

I’ll also be sharing with you my go to dairy free food swaps and sample menu of dairy free meals specially curated for a breastfeeding mom’s nutritional needs.

A quick look at what you’ll be reading:

  • How to go about elimination dairy out of your diet
  • Dairy free meal plans
  • Dairy free alternatives
  • Free eBook
  • Extra goodies

Dairy Free Breastfeeding Diet Tips


You just had a baby and your world was turned upside down, (In the most wonderful and terrifying way possible).

If you are a first time and breastfeeding mom like me, there’s is no end in sight to the sacrifices we have to make for our little ones!

Eliminating almost 3/4 of the foods we eat out of our diet sometimes is one them.

It usually doesn’t take long to notice that your baby may have a dairy intolerance and the first line of action to quickly help your baby feel better is to eliminate dairy from your diet while breastfeeding.

Most pediatricians will recommended a breastfeeding mom try this step first, as it’s usually the issue causing your baby’s irritability and discomfort.

How to know when there is a dairy sensitivity in breastfed baby

I think we should identify some significant signs that your baby may exhibit if he or she has a dairy sensitivity.

In any event, you should consult your pediatrician first before making any diagnoses of your own.

All things considered, here is a bulleted list on classic dairy sensitivity symptoms in a breastfed baby. (source)

Dairy Intolerance Symptoms 

  • Colic-like Symptoms
  • Wheezy
  • Vomit
  • Diarrhea
  • Constipation
  • Rash
  • Eczema
  • Blocked Nose

After analyzing the list above you may be thinking your baby does seem to have one or more of these symptoms on regular basis.

If so, don’t be too discouraged because most babies will grow out of their dairy intolerance.

Additionally, your baby will only experience these unpleasant symptoms for another week or two after you eliminate dairy from your breastfeeding diet.

Related: Foods to Eat While Breastfeeding for Milk Supply and what to Avoid

How long does it take for dairy to get out of your system?

Unfortunately, it does take a good 10 days to 3 weeks for your body to effectively remove the cow’s milk protein from your system.

If you are seriously concerned and can’t wait that long to get your baby some relief, formula supplementation may be a good option until you can resume breastfeeding. 

You also have the option to dip into your freezer stash for the next few weeks just to be safe.

If you’re not quite sure how to go about building a substantial milk supply, this fantastic online course by Milkology is dedicated to helping you do so in the most hassle-free way possible.

I highly recommend it!

Mom’s Milk Only!

First of all, no more cow’s milk, goats milk, giraffe milk or any other form of lactation from another mammal is allowed!

The only milk allowed in the house, is from you mom, so kiss that rich and savory cheese block goodbye too!

Ok, I’ll stop being snarky about it.

I can empathize though, because I’ve been on a dairy free breastfeeding diet for seven months now! It is doable and it even gets easier.

You may actually find that you’ll start to feel better off of dairy products!

Breastfeeding comes with a lot of challenges, I applaud the mom’s who take them on and succeed!

I’m here to make things easier on you!

Further down you see a little menu of healthy and dairy free breastfeeding meal options. I kept them high in nutrition and filling to help fuel that breast milk making appetite.

Related: Breast Milk Boosting Busts and Must-Try’s!

Meal Ideas Without Dairy

Below, you’ll find some meal plans without dairy to give you some ideas on how you can maintain a healthy and nutritious breastfeeding diet that for one, isn’t bland and two, won’t starve your milk supply!


1.) Avocado toast sprinkled with “everything but the bagel seasoning” from Trader Joes, two strips turkey bacon on top.

2.) Oatmeal with loads of fresh or frozen berries, chia seeds, hemp seeds, nuts, honey, cinnamon and nut milk.


1.) Chicken salad sandwich with dried cranberries and celery tossed in. Dehydrated peas from Trader Joes and a sparkling water with a few squirts of water flavoring.

2.) Turkey burger sliders stacked with avocado slices, tomato, romaine and onion. With a side of sweet potato fries and sriracha mayo.


1.) Chicken stir-fry with tons of fresh veggies and a homemade garlic, soy ginger sauce.

2.) Steak tacos topped with avocado, tomatoes, refried beans, salsa and whatever else your heart desires (except cheese).

Related: Milk Supply Cure Smoothie: Make Your Mammaries Happy

Dairy Free Breastfeeding Snacks:

  • Dehydrated mango slices,
  • Granola or nut bars
  • Fruit
  • Rice cakes and peanut butter
  • Plantain chips.

Dairy Free Alternatives

Knowing what to swap your dairy foods out with is half of the battle! As a society, we’ve been very conditioned to add dairy items to almost every meal we eat.

These dairy free alternatives are much gentler on your baby’s digestion and will give you the fat content and savory flavor that you crave while breastfeeding!

Nutritional Yeast

What will you eat in place of cheese? 

For most people, cheese is the hardest food to give up. It provides that salty-savory quality we all crave.

Fortunately, I’ve been able to successfully find a substitution that does the trick!

Nutritional yeast is your cheese substitute stand-in! It delivers that cheesey flavor and is extremely versatile.

Sprinkle it on some eggs, a salad, some pasta, you name it. Bonus, there are claims that it helps boost breast milk supply because of the B vitamins it boasts.

dairy free breastfeeding diet dairy free food alternatives infographic.
Pin this for later – click the image!


Some more obvious swaps are things such as nut milks. I like coconut, almond and macadamia milks.

I also believe nut milks help increase milk supply. Especially coconut milk!

Have you tried the pink drink from Starbucks yet? It’s a breastfeeding mom’s go to for an immediate boost in supply.

I have a dupe for a make at home version I’ll link here: Pink Lactation Drink.


Have you tried ghee?

It’s a dairy free form of clarified butter that will perfectly replace your favorite butter spread. It is also an ancient super food with tons of healing claims!

I like to use it to make myself a bullet proof coffee in the morning.

To make: add a table spoon of ghee to your black coffee and blend on high until all is emulsified well.

This creates the creamiest cup of coffee you’ve ever had and will help keep you full until you finally find time to feed yourself.


I love this smooth and creamy fruit, they are also so versatile!

I use avocados in almost every meal of the day. They provide mom with essential healthy fats that are so beneficial for a healthy breast milk supply.

Here’s a tip on how to pick the tastiest avocados you don’t have to wait a week to eat.

Choose one that is slightly soft to the touch.

Another tip is to see if the stem will be easily removed, if so and the color underneath is no longer bright green, usually that means the avocado is perfectly ripe.

Bonus Tip: Keep the leftovers fresh and green longer by storing the fruit with the seed!

A Recommended Breastfeeding Resource

If you’re looking for more in-depth breastfeeding knowledge – click this link to see the BEST online breastfeeding class.

This on demand video course offers unlimited access with no expiration date.

I highly recommend any new to breastfeeding mom give this a look, especially if you like to learn on line and in your pjs!

Related: The Best Online Breastfeeding Courses

In Summary

I just want to wrap up this dairy free breastfeeding diet article with some extra encouragement.

You can do this!

It’s hard at first to take on one more challenge, I know.

However, this dietary change will make a huge difference for your baby’s comfort and that alone will make it worth the effort!

I have even noticed as my little one gets a older she can tolerate dairy much better when I do occasionally have some here and there.

  • Swap cheese for nutritional yeast
  • Swap cow milk for nut milks, flax or oat milks (lots of dairy free alternatives)
  • Ghee can replace butter
  • Avocados replace any creamy dairy craving

Don’t go without taking a second look at these breastfeeding resources!

Read Next: Pumping and Dumping Rules While Breastfeeding: What Are the Facts?

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  • Hello,

    Is nutritional yeast the same as brewer’s yeast?


  • Hello JoBeth!

    Brewers yeast yields more of a bitter taste than nutritional yeast, which is nutty and savory. Brewers yeast is a bi-product of the beer making process. Where as nutritional yeast is not. At the end of the day, they are both very similar for their high quantity of b vitamins. I prefer nurtitional yeast just for it’s versatility and as a cheese substation.

    lots of love,
    Elizabeth Leigh

  • Hello !

    What brand of nutritional yeast do you recommend ?

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