Buzz
Breastfeeding can be an incredible bonding experience and typically doesn’t require major dietary changes. You can still enjoy most of the foods you usually consume, but there are certain items you should avoid or limit. By maintaining a nutritious diet, you’re also ensuring your baby receives the healthiest nourishment possible.
Steps
Avoid Specific Types of Foods
Avoid consuming alcohol while breastfeeding. No amount of alcohol is considered safe or acceptable for your baby. Breastfeeding after consuming alcoholic beverages can transfer small amounts of alcohol to your baby, which can be harmful. Always wait until your body has fully processed and eliminated the alcohol before breastfeeding.
- Typically, you should wait about 2 hours per standard drink before breastfeeding safely.
- One standard drink equals 350 ml of beer, 150 ml of wine, or 45 ml of spirits.
- You cannot “pump and dump” to remove alcohol from your breast milk. Only time can eliminate alcohol from your system.
- Never consume alcohol if you are nursing your child.
Eliminate any allergens you identify. Consuming certain foods and then breastfeeding can trigger allergic reactions in your baby. Carefully observe your baby for any signs of allergies after breastfeeding. If you notice an allergic reaction, reconsider the foods you’ve recently eaten or any new items added to your diet. You may need to stop consuming them.
- The most common allergy symptoms can be found in your baby’s stool. Mucus-like, greenish stools with blood spots may indicate a potential allergic reaction.
- Allergies can also cause fussiness, rashes, diarrhea, constipation, or, in some cases, difficulty breathing.
- If you notice any signs of allergies, take your baby to a pediatrician as soon as possible.
- Common allergenic foods include peanuts, soy, wheat, cow’s milk, corn, or eggs.
- Keep a food diary to track what you’ve eaten recently. This method can help you identify the specific food causing the allergy.
Understand your baby’s preferences. Your baby may dislike the taste of certain foods in your breast milk. Strong flavors from foods and drinks you consume can transfer to your milk, making your baby reluctant to feed. Monitor the foods you eat and your baby’s reactions to identify which items your baby dislikes.
- Maintain a food diary to easily track what you’ve eaten and determine which foods to avoid.
Limit Certain Types of Foods
Monitor the amount of seasoning in the foods you consume. While spicy foods won’t harm your baby during breastfeeding, strong flavors can transfer to your milk, and your baby may not enjoy them as much as you do. If your baby becomes fussy or refuses to feed after you’ve eaten spicy foods, consider removing them from your diet.
Choose the right types of fish. While fish is an excellent addition to your diet due to its omega-3 fatty acids and protein content, some fish may contain toxins. Consuming them can transfer toxins, such as mercury, into your breast milk. Since your baby is highly sensitive to these toxins, avoid eating too much of certain fish.
- Fish to avoid include shark, mackerel, and swordfish.
- Limit fish consumption to no more than 170 grams per week.
- Toxins like mercury can affect your baby’s nervous system.
Reduce caffeine intake. While the caffeine in breast milk isn’t harmful to your baby, it can still affect them. Infants consuming caffeine through breast milk may experience difficulty sleeping or become irritable. Limit your daily caffeine consumption to prevent it from transferring to your milk.
- Avoid drinking more than 2–3 cups of caffeinated beverages per day.
Be cautious with certain vegetables you consume. Some vegetables can cause digestive discomfort even in adults. If you eat them and breastfeed, they may lead to gas in your baby. Watch for signs of bloating in your baby and avoid foods that might cause this issue. Common gas-inducing foods to avoid include:
- Broccoli
- Beans
- Cabbage
- Cauliflower
- Chewing gum
- Onions
- Whole grain products
Learn About Foods You Should Consume
Eat fruits and vegetables. Consuming a variety of fruits and vegetables is an excellent way to improve your health and the quality of your breast milk. Certain fruits and vegetables are particularly effective in providing iron, protein, and calcium.
- Aim for 2–4 servings of fruit daily.
- Include 3–5 servings of vegetables each day.
Ensure you add protein to your diet. Getting enough protein is crucial while breastfeeding. Make sure your daily diet includes sufficient protein to maintain a balanced and healthy nutritional intake for your baby.
- Dairy products like milk, yogurt, and cheese provide protein and calcium.
- Lean meats, poultry, and fish are excellent protein sources.
- Legumes, lentils, beans, and nuts are also great protein options.
Stay hydrated. Breastfeeding can lead to dehydration or increased thirst. It’s essential to drink enough water daily to satisfy your thirst without feeling like you’re forcing yourself to overhydrate.
- On average, women need about 9 cups (2.2 liters) of water daily. Breastfeeding mothers may need to increase this amount.
- Water, fruit juices, soups, and skim milk are healthy options.
- Aim to drink at least 8 cups of water daily.
- Avoid sugary drinks like sodas or sweetened fruit juices.
Eat in appropriate portions. Maintaining proper portion sizes during breastfeeding is crucial. Besides supporting a healthy weight, you need extra calories to fuel your body while nursing.
- In the first 6 months postpartum, aim to add 500–600 calories daily.
Incorporate dietary supplements into your nutrition plan. Generally, adding certain dietary supplements to your daily meals ensures you receive essential nutrients during breastfeeding and produce the best milk for your baby.
- Vitamin B-12 is vital for your baby’s brain development.
- Vitamin D is crucial for building strong bones and preventing rickets.
Tips
- Maintain a balanced and healthy diet to provide the best milk for your baby.
- Avoid alcohol and certain fish that may contain mercury.
- Observe your baby’s reactions during feeding and adjust your diet if you notice any fussiness.
- Keep a food diary to quickly identify and modify problematic foods in your diet.
- Consult your doctor for advice on necessary nutrition and breastfeeding practices.
Warnings
- Never consume alcohol before breastfeeding, as it can transfer to your baby.
