When breastfeeding, it's completely normal to wonder if your diet can cause stomach upset, rashes, or poor sleep in your baby. The good news is that most people can eat a fairly normal diet. But there are some things you should avoid or pay extra attention to because they can affect your baby or your milk. Here's a practical, down-to-earth guide so you can eat with peace of mind.

Alcohol passes into breast milk, so the advice is typically to be cautious. If you choose to drink, it can be helpful to plan the timing so that the baby is not breastfed when the alcohol level in your body is highest.

• Preferably drink right after a feeding, not right before.
• Wait to breastfeed again until you feel completely sober.
• If in doubt, choose the safe option and avoid alcohol that day.

Feel free to talk to your health visitor if you would like specific recommendations for your situation.

Caffeine from coffee, tea, cola, and energy drinks can in some cases make the baby more restless or affect sleep. Some children react clearly, others not at all.

• Watch the pattern: Does the baby become more fussy after several cups of coffee?
• Try cutting back for 3 to 5 days if you suspect caffeine, and see if there's a difference.
• Be especially careful with energy drinks, as the caffeine content can be high.

Fish is generally a good part of a varied diet, but some fish can contain more mercury. Therefore, it is often recommended to limit the species that are typically high in mercury and otherwise choose safe, common types of fish.

• Eat fish regularly, but vary between species.
• More often choose fish that normally have lower mercury content.
• If you eat a lot of tuna or large predatory fish, it might be a good idea to cut back a little.

For updated species-specific advice, you can check the recommendations from the Danish Veterinary and Food Administration.

There is no "forbidden list" that applies to everyone. But some babies react to certain foods in the mother's diet, for example, spicy food, heavily seasoned food, onions, cabbage, or legumes.

• Change one thing at a time so you can actually see an effect.
• Briefly note what you eat and the baby's reaction for 2 to 3 days.
• If you exclude something, do it temporarily and reintroduce it carefully to test.

If the baby has blood in the stool, poor growth, or persistent eczema, you should contact a doctor or health visitor.

Sometimes the reaction can be due to an allergy or intolerance in the child, but this must be professionally assessed. It is tempting to eliminate milk, eggs, or gluten "just in case," but unnecessary restrictions can make it harder to meet your nutritional needs.

Seek guidance if:

• the baby develops a clear rash, swelling, or hives
• there are repeated episodes of vomiting, bloody stools, or poor weight gain
• you are considering excluding several food groups at once

A healthcare professional can help you develop a plan that is both safe for the baby and realistic for you.

While food choices are important, comfort during breastfeeding can make everyday life significantly easier. Many people prefer a nursing bra without an underwire, as metal can press and potentially irritate milk ducts. A soft, supportive alternative is Carriwell's Gel-Support nursing bra, which uses flexible gel support instead of metal. And if you're dealing with leakage, Washable 6x Silk Breast Pads can be an easy solution for your bag and at home.

• Danish Veterinary and Food Administration (dietary advice, fish and mercury, alcohol)
• Danish Health Authority (general recommendations on breastfeeding and infants)