Breastfeeding is a rewarding experience, but it also comes with many questions, especially about nutrition. One of the most common ones I hear is: “Should my breastfeeding diet be different from my pregnancy diet?” The answer is… yes and no. What you eat while breastfeeding supports both your health and your baby’s, but nutrient needs, nutrition goals, and “rules” shift a little once you’re no longer pregnant.
For example, nutrition plays a significant role in supporting milk supply, aiding your body’s recovery, and keeping you nourished. At the same time, certain foods that are often considered “off-limits” in pregnancy, like sushi or deli meat, aren’t the same food safety concern during breastfeeding (I dive deeper into sushi specifically in my post “Can You Eat Sushi While Breastfeeding?”). Since it is advised that infants under 1 year of age avoid honey, many women wonder: Is it safe while you’re breastfeeding?
If you enjoy a drizzle of sweetness in your tea or on toast, you might be wondering whether honey can fit in your breastfeeding diet or belongs in the “don’t eat” category.
In today’s post, we’ll discuss whether honey is safe while breastfeeding, the potential benefits, and how you can enjoy it confidently without adding extra stress to your already full plate.
Can You Eat Honey While Breastfeeding?
The short answer: yes!
Honey is safe for breastfeeding mothers to enjoy.
The confusion comes from the fact that honey can contain Clostridium botulinum spores, the bacteria that can cause infant botulism. That’s why babies under 12 months old should never eat honey directly. Their immature digestive systems can’t handle those spores safely. (I explain more about this in my post “Benefits of Honey During Pregnancy.”)
For breastfeeding moms, it works differently. When you eat honey, it passes through your digestive system, where your body can safely process and neutralize the spores. Those spores never enter your bloodstream, which is where breast milk is formed, so they can’t transfer into your milk or reach your baby.
So while your baby needs to wait until after their first birthday to try honey directly, you can absolutely enjoy it while breastfeeding. It’s a natural way to add sweetness, with more nutrients than processed sugar or artificial sweeteners.
What Are The Benefits Of Honey In Breastfeeding?
Honey isn’t just a sweet treat. It can offer a few supportive benefits for moms during breastfeeding. Let’s break down the main ones:
Natural Source of Energy
Breastfeeding requires extra calories to support milk production, and honey can be a quick, natural energy source. While it’s still sugar, it provides simple carbohydrates that your body can readily convert into fuel. This can help you fight fatigue and keep up with the demands of caring for your little one.
Anti-Inflammatory Properties
Honey contains natural compounds with anti-inflammatory effects. These may support your body’s healing process and overall wellness postpartum, particularly when included in a balanced breastfeeding diet.
May Support Immune Health
Honey provides antioxidants and phytonutrients that help protect your cells from oxidative stress. While it won’t prevent illness or replace medical care, these compounds may give your immune system a gentle boost, which is helpful when you’re short on sleep and exposed to plenty of new germs.
Gentle Mood Boost
Motherhood comes with plenty of ups and downs. Because honey quickly releases glucose into the bloodstream, it may offer a short-term lift in energy and mood. While it’s not a long-term solution, a drizzle of honey in tea or on toast can be a small comfort during the postpartum transition.
Versatile Sweetener
Swapping refined sugar for honey can add a tiny touch more nutrients to your meals. For example, drizzle it over fruit or stir it into plain Greek yogurt. This way, you can satisfy sweet cravings with something a little more wholesome, making healthy snacks feel more enjoyable.
Tips For Eating Honey While Breastfeeding
Honey is safe to enjoy while breastfeeding, and a few simple tips can help you get the most out of it as part of a healthy, balanced diet:
Choose Raw Unsweetened Honey
During pregnancy, pasteurized honey is recommended. During breastfeeding, it’s your choice! When possible, we recommend raw honey without added sugars like corn syrup. All honey is safe for breastfeeding, but raw honey may contain slightly higher levels of natural antioxidants and phytonutrients.
Never Give Honey to Babies Under 12 Months
While it’s safe for you, babies under 12 months should never eat honey directly. Their digestive and immune systems are underdeveloped and cannot handle Clostridium botulinum spores. Signs of infant botulism include constipation, weak sucking, difficulty swallowing, muscle weakness, and breathing problems.
Use Honey as a Natural Sweetener
Swap honey in for refined sugar or artificial sweeteners. Try it in oatmeal, tea, smoothies, or drizzled on fruit or yogurt. Pairing honey with fiber-rich foods (like fruit) can help keep blood sugar steadier than eating it alone.
Pay Attention to Your Body
Honey is generally well-tolerated, but consuming large amounts may cause mild digestive symptoms and blood sugar issues. Notice how your body feels, and adjust your intake if needed.
Keep It Part of a Balanced Diet
Honey is still sugar, so it is best as a complement to an overall nutrient-rich diet that includes fruits, vegetables, meat, poultry, lentils, beans, nuts, seeds, whole grains, and more. It is a flavorful addition to a well-varied diet.
Consume in Moderation
Honey can be included, but it’s still a sugar. A drizzle on toast, in tea, or over yogurt is plenty to enjoy the taste and benefits without overdoing your sugar intake. Treat it as a sweet accent rather than a main food group.
Take all the guesswork out of navigating breastfeeding nutrition!
Yes, honey is safe to enjoy while breastfeeding, and it can even offer a few small benefits compared to other sweeteners. Being intentional with your nutrition during this season helps support both your recovery and your baby’s growth.
If you’d like extra guidance, join The Prenatal Nutrition Library. It’s your go-to resource for clear, evidence-based answers to all your preconception, pregnancy, and breastfeeding nutrition questions. You’ll feel confident knowing what’s safe and beneficial and how to enjoy the foods you love without added stress.
Not quite ready to dive in? Grab our FREE 1-week meal plan for a simple and realistic place to start.
