What To Eat And What Not To Eat While Breastfeeding

While breastfeeding, it’s important to eat well and keep your energy up. It’s also important to drink plenty of water and avoid foods high in fat or sugar. Some people worry that strongly flavored foods should be avoided while breastfeeding. But the truth is that most babies handle strongly flavored food just fine.

1. Fruits & Vegetables

You’ll need extra calories to make enough milk for your baby. Eating a variety of fruits, vegetables and whole grains can help. There are lots of concerns concerning can you eat honey while breastfeeding, it's important to make informed options.

Avoid deli meat and unpasteurized cheese. They may contain Listeria bacteria, which can pass to your baby.

Garlic, sage and parsley are known to decrease a nursing mother’s milk supply. These herbs are also known as antigalactagogues.

2. Dairy Products

Many breastfeeding mothers find that dairy products make them fussy or gassy. However, these foods should not be avoided completely.

Your baby needs plenty of calcium, which will come from you as well as their diet. Good sources of calcium include dairy products, cooked spinach, kale, baked beans and soymilk fortified with calcium.

Aim to drink up to 2 litres of fluids per day, including water. If you're thirsty, this is a sign that you're dehydrated and need to drink more.

3. Meat

While breastfeeding, it's important to get a good source of protein and iron. Lean beef is a good choice, as are beans and other dark-colored meat alternatives.

Some new mothers worry that their eating habits will affect the taste of their breast milk. In reality, most babies will adjust to any flavors in their moms' diet. Just be sure to include plenty of folic acid (found in fortified whole-grain breads and pasta) to keep your energy levels up.

4. Bread & Pasta

Breastfeeding burns a lot of energy, so you need to keep eating enough to meet your increased needs. Eat a variety of nutrient-rich foods like whole grains, vegetables, fruits and healthy fats.

Try to eat foods that are high in calcium and folate (a b vitamin that prevents neural tube defects). Dairy products, dark green vegetables, salmon, poppy seeds, tofu and fortified nut milks and cereals are good sources of calcium. Folate can be found in beef liver, oats and any foods fortified with folic acid.

5. Fish

During pregnancy you might have been told to avoid spicy foods like garlic as they can affect your breastfeeding baby. However, although some flavours from the food you eat may reach your breast milk, they do not cause colic or make babies fussier, according to research from 2017.

Having a balanced diet full of nutritious, whole foods is important for breastfeeding. Try to include lots of fruit, vegetables, dairy products, whole grains and protein-rich foods like fish and nut butters.

6. Fruit Juices

Unless they are sweetened with acesulfame potassium, sucralose or saccharin (which are safe), fruit juices and energy drinks should be avoided because they have added sugar. Opt for a calcium-fortified drink instead.

Breastfeeding women need plenty of fluids to stay hydrated and keep their energy levels up. Make sure you’re drinking enough water by checking your urine: it should be pale yellow and not dark.

Bananas are high in potassium, which is important for breastfeeding moms. They also contain fibre, which can help prevent constipation.

7. Coffee & Tea

While it is important to eat a well-rounded diet during breastfeeding, it's also important not to overindulge. For example, consuming too much caffeine could overstimulate your baby and affect your energy levels. It's fine to have two or three cups of coffee a day, but not more. You should also avoid herbal teas containing sage, parsley or peppermint (these herbs are called antigalactagogues and can decrease your milk supply).

Drink lots of water. Breastfeeding releases oxytocin, which stimulates thirst.

8. Alcohol

Many breastfeeding mothers avoid alcohol and caffeine for fear that their baby will be affected by these substances. The good news is that while some coffee and alcohol does make its way into breast milk, it has not been shown to cause any harm.

As a general rule, alcohol levels in breastmilk closely follow blood levels and peak about two hours after a drink. For this reason, it is recommended to wait 2 hours before nursing after having a drink.

9. Spices

Many breastfeeding moms are under the false impression that strong flavored foods like garlic and spices should be avoided. This is a myth and while consuming spicy food can make your breast milk taste different, it will not affect your baby in any way.

It is also a myth that certain herbs like sage, parsley and peppermint decrease the milk supply. It is important that you eat a well balanced diet to help your body produce enough breast milk for your baby.