Dairy Free Breastfeeding Diet Tips and Dairy Free Meal Ideas

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Are you breastfeeding and also 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.

You will also be receiving a go-to dairy free food swap chart and a sample menu of dairy free meals specially curated for a breastfeeding mom’s nutritional needs.

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, there is no end in sight to the sacrifices you have to make for your little one.

Eliminating almost 3/4 of your favorite foods out of your 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.

three pink arrowsDairy Free Breastfeeding Starter Kit

✔︎ 2 dairy free meal options for breakfast, lunch and dinner.

✔︎ 22 dairy free snack ideas.

✔︎ A dairy free breastfeeding resources page with links.

FREE to Download!

A mock up of this dairy free meal ideas ebook on an iPad and iPhone.

Download Now

How to Know When Baby Has A Dairy Sensitivity 

Let’s 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)

Baby Dairy Intolerance Symptoms 

  • Colic-like Symptoms
  • Wheezy
  • Vomiting
  • 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 a 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 the food you eat while breastfeeding.

In the meantime, try using Gripe Water to help alleviate your baby’s gas or colic.

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 mini course by Milkology is dedicated to helping you do so in the most hassle-free way possible.

I highly recommend it!

To further enhance your breastfeeding and pumping success, I would like to offer you a FREE seat in The Pumping Pro course with your enrollment in any of Milkology’s awesome breastfeeding courses, see the options below. 

***Simply contact me after you’ve joined a course or two from the list above and I’ll personally enroll you into The Pumping Pro Course for free ($19 value)!

How to Go Dairy Free while Breastfeeding

First of all mom, 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.

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.

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).

Dairy Free Breastfeeding Snacks:

Let’s be honest, a hungry breastfeeding mama loves her snacks! Snacks are quick to grab, require no prep or thought and are abundantly full of options. 

Check out some of my favorite dairy free snack ideas for breastfeeding moms below.

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

PSSST…. If you’re looking for a no-fuss way to eat healthy and breastfeeding-approved meals, you may want to grab The Breastfeeding Cookbook!

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 still give you the fat content and savory flavor that you crave while breastfeeding.

Help yourself to this dairy free meal ideas ebook!

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.


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 most breastfeeding mom’s favorite thing to drink while breastfeeding 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.

How to make bullet proof coffee using ghee: Add a table spoon of ghee to your black coffee and blend on high with a blender 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!

three pink arrowsDairy Free Breastfeeding Starter Kit

A breastfeeding meal guide to eating dairy free without sacrificing flavor or milk supply!

A mock up of this dairy free meal ideas ebook on an iPad and iPhone.

Download Now

In Summary

Let’s wrap this dairy free breastfeeding diet article up 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

Dairy free breastfeeding diet and dairy free meal plan ideas pin image

Please Share!


  • 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 ?

  • Hi Britt, I updated the post and have it linked at Amazon!

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