How to do Dairy Free Breastfeeding with 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.

Lots of dairy free breastfeeding diet tips headed your way!

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’ll see a little menu of healthy and dairy free breastfeeding meal ideas. I kept them high in nutrition and filling to help fuel that breast milk making appetite.

How to Know When Baby Has A Dairy Sensitivity

It usually doesn’t take long to notice that your baby may have a dairy intolerance or least a strong suspicion.

The first line of action you consider taking to quickly help your breastfed baby feel better may to eliminate dairy from your breastfeeding diet.

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

So seek their advice first before you make any drastic changes.

Let’s identify some significant signs that your baby may exhibit if he or she has a dairy sensitivity.

Dairy Sensitivity Symptoms in Babies

As you know, you should always 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)

  • 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 Leave Your System?

Unfortunately, research shows that it could take a good 10 days to 3 weeks (or longer) 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. 


Your baby might display concerning symptoms such as, vomiting, diarrhea or constipation if there is a dairy intolerance present. Dairy can take up to 3 weeks or longer to leave your system.

Breastfeeding Meal Ideas Without Dairy

Here are some meal options 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!

This breastfeeding cookbook has loads more breastfeeding-friendly meal options that are also mostly dairy free, or they can be easily adapted and it shows you how!


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.

Look here text with arrow in pink.

Pssst… If you’re looking for already curated breastfeeding-approved meals with tons of dairy free options, you may want to grab This Breastfeeding Cookbook!

Dairy Free Food 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 delicate digestive system and will still 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.

text reads: pin this for later!


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

I also believe nut milks help increase milk supply, especially coconut milk!

Have you tried the pink drink from Starbucks yet? Most breastfeeding moms go crazy over this copycat Starbucks Pink Drink Recipe.

It’s definitely my favorite thing to drink while breastfeeding for an immediate boost in milk supply!

Also try this homemade Pink Drink using cranberry juice.


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 aka Keto coffee.

To make it, add a tablespoon 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.

One tip when purchasing Ghee, is to make sure you get a high quality brand since the flavor can be pretty strong at first. Here’s one I found at Amazon that looks like a good one.


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

I use avocados in almost every meal of the day, they provide a breastfeeding mom with essential healthy fats that are very beneficial for an abundant milk supply.

Since I somewhat consider myself an avocado connoisseur, here’s a free 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, but not mushy. You should just barely be able to press into the fruit.

Another avocado tip, is to see if the stem from the bottom will be easily removed. If so, the color underneath should no longer be bright green.

This usually means that the avocado is perfectly ripe.

Keep the leftover avocado fresh and green longer by storing the fruit with the seed!

gotta have it freebie

Free starter kit to eating dairy free while breastfeeding without sacrificing flavor or milk supply!

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

You can also sign up for The Crib, my freebies vault for moms bursting with this goodie and tons more!

Download Now


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 as a mom, 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 older she can tolerate dairy much better when I do occasionally have some here and there.

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

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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!

  • Hi mom of 5 and 5 times dairy free and soy free breastfeeding mama. I’d like to point out it takes longer than 10 days to 3 weeks, in reality in can take 6-8 weeks to fully be out of your body and your baby’s system. That miss conception can discourage moms that don’t see a difference after 3 weeks. And something that should be included in this would be also learning how to check your labels and ingredients lists on food. Things that are important to know is milk isn’t the only culprit, and ingredients like casein and whey are milk based products that can trigger the CMPA in baby from your diet. Also non-dairy does not always mean dairy free. Just some things I’d add to this article to help moms who are new to this dairy free breastfeeding world. Living dairy free and breastfeeding is definitely doable, and you can successfully exclusively nurse baby like this!

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