Hi Maxene, congrats on your baby! There are actually no foods you need to avoid while nursing. Many nursing moms feel they need to avoid beans, cruciferous veggies, dairy, etc. for fear that it'll cause their babies to be gassy. However, all foods are innocent until proven otherwise! Meaning, unless you notice an obvious negative reaction in your baby after eating a certain food, there is no need to avoid it. And, all babies have some degree of gassiness as their digestive tract is developing, and many babies tend to get more gassy as the day goes on. This is normal!

As for foods to improve milk supply, the first thing is to make sure you're eating regularly, adequately and balanced. Have nutritious foods that are no-prep (like greek yogurt, nuts, fresh fruit, peanut butter sandwiches, etc.) on hand if you're too exhausted to cook regular meals, and make sure you're staying hydrated with plenty of water.

While there is no scientific evidence to back it up, many moms find regularly eating certain foods like whole oats, barley, flax, brewers yeast, and lactation cookies (many recipes online!) helps their milk supply.