Our elders and doctors have always told us how the food we eat while breastfeeding affects both mum and baby. Hence, a diet filled with whole grains, leafy greens, and other nutritious foods can help increase your milk supply and keep you feeling strong.
In this article:
Why Eating Right is Important While Breastfeeding?
Eating healthy while breastfeeding is just as important as it was when you were pregnant. Studies show that breastfeeding may lower your risk of health issues like heart disease and diabetes later in life. Your body naturally makes the perfect milk your baby requires. However, the food you eat influences its quality.Experts say you don’t need a special diet. Just eating a variety of foods and focusing on balance is what you need as a breastfeeding mother.
What are the best foods to eat while breastfeeding?
There are a variety of foods you can add to your diet while breastfeeding. These foods give you energy, improve your milk production and quality, and also provide the nutrients you and your baby need.Some of the best foods to eat while breastfeeding include:
Whole Grains
Whole grains such as oatmeal, brown rice, and whole-grain pasta are excellent for breastfeeding mums. They are rich in fibre, minerals, vitamins, protein, and healthy fats. These foods keep you full for a longer time and help your digestion. They also prevent constipation and help stabilise your blood sugar levels.
Green leafy vegetables
Green leafy vegetables like fenugreek, kale, and spinach are rich in iron, folate, vitamins, and calcium. These nutrients not only support milk supply but also improve maternal health. Leafy greens also contain fibre that can help prevent constipation in postpartum.
Salmon and Sardines
Fish like salmon and sardines are packed with protein and omega-3 fats. These nutrients help your baby’s brain and nervous system develop. Salmon also gives you vitamin D, which supports strong bones and immunity. You can add fish to your diet twice a week.
NOTE: Avoid eating fish that are high in mercury, such as shark, king mackerel, swordfish, and marlin.
Eggs
Eggs are a simple way to get protein, vitamin D, B12, and folate. Eggs are also a good source of choline, which helps with your baby’s brain development. If you don’t eat eggs, then you can get similar nutrients from eating dried fruits, leafy greens, lentils, and fortified cereals.
Yoghurt
Greek yoghurt is a great choice for breastfeeding moms. It has more protein and calcium than regular yogurt and helps keep your bones strong. It is also less processed and easier to digest. You can also add some granola to your yogurt and eat it as a snack while breastfeeding.
Legumes
Beans, chickpeas, and lentils are rich in calcium, antioxidants, and vitamin K. Legumes help improve digestion and energy levels while breastfeeding.
Lean meats
Lean meats such as chicken and turkey are great when breastfeeding. Lean meats are rich in protein and other essential nutrients like iron, Vitamin B, and zinc. Protein is essential to support your baby’s growth and also to repair your maternal tissues.
Nuts and Seeds
Almonds, walnuts, chia seeds, and flax seeds are easy, healthy snack options. They are rich in protein, good fats, and calcium. These help improve milk production while also supporting maternal nutrition needs.
What are the Foods to Limit or Avoid While Breastfeeding?
Most foods are safe when eaten in moderation. Still, a few can cause discomfort for you or your baby.Caffeine
Caffeine can make your baby restless as it is a stimulant. Try to limit your caffeine intake to one cup of coffee a day if you are breastfeeding.
NOTE: Caffeine is also found in tea, chocolate, and energy drinks.
Alcohol
It is best to avoid alcohol while breastfeeding. If you do have a drink, keep it to one and wait at least two hours before nursing. This allows the alcohol to leave your system. If you drink more, pump and discard the milk, but don’t feed it to your baby.
Gassy Foods
Beans, broccoli, and cabbage can cause gas in some babies. If your baby seems fussy after you eat these, try removing them for a while to see if things improve.
High-Mercury Fish
Avoid fish like shark, swordfish, king mackerel, and marlin. They have high mercury levels, which can affect your baby’s nervous system. Choose low-mercury options like salmon, trout, and sardines instead.
Garlic and Spicy Foods
Garlic and spicy foods can change the flavour of your breast milk. Some babies don’t mind it, but others might fuss or feed less. If that happens, reduce these foods and try reintroducing them later.
Sugary Drinks and Artificial Sweeteners
Skip sodas, fruit drinks, and energy drinks. These drinks add calories without nutrition. Instead, drink plenty of water throughout the day. Staying hydrated helps you make milk and keeps you energised.
Cow’s Milk (if your baby is sensitive)
Some babies react to cow’s milk proteins through breast milk. Signs include rashes, gas, or tummy pain. Talk to your healthcare provider before cutting out dairy to make sure your nutrition stays balanced.
Chocolate
Chocolate has caffeine and can act as a mild laxative for babies. A small piece now and then is fine if your baby tolerates it.
NOTE: IF YOU ARE UNSURE ABOUT EATING A PARTICULAR FOOD WHILE BREASTFEEDING, SPEAK TO YOUR HEALTHCARE PROVIDER.
Breastfeeding is a beautiful way of nature supporting your baby’s nutritional and developmental needs. When in postpartum, the foods you eat not only affect your milk supply and its quality, but also your health and recovery. Eating balanced nutritional meals and choosing healthy snacks are important to meet your and your baby’s nutritional needs.
Limit caffeine, alcohol, and high-mercury fish while breastfeeding. Most importantly, don’t stress over being perfect. Your body knows what to do, and your milk naturally changes to meet your baby’s needs. Ensure you keep taking your prenatal vitamins and drink plenty of water.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on Foods to Avoid and Enjoy While Breastfeeding
- Should I take vitamin supplements while breastfeeding?
Yes, continue taking your vitamin supplements unless your doctor advises you not to. Your body loses a lot of nutrients during childbirth; hence, taking your supplements as prescribed by your doctor is important. - Can I eat fast food while breastfeeding?
Eating fast food once in a while is okay. However, avoid eating too much of it as it adds unwanted calories to your diet.