Do you have cravings for foods that were taboo during pregnancy?
Can you now eat these foods again after giving birth or are there foods that you should avoid while breastfeeding?
You are what you eat, right? But your baby is what you eat. Nutrition is a priority from the moment you decide to get pregnant, throughout your pregnancy and it should remain a priority for breastfeeding mothers too.
The foods you eat affect your breast milk and your baby can express their preferences about their gut health and general wellbeing. If you have the impression that your baby is a little pickier than usual, you can take a look at what you ate before breastfeeding.
Let’s take a look at some of the myths and facts about what you can and can’t eat when you’re breastfeeding.
Foods that you should avoid while breastfeeding
In the last nine months, you have been a paragon of virtue and have avoided all the foods you were advised to eat.
No visits to the sushi bar, no alcohol, no store-bought salads, pies or soft cheeses. And that was just the tip of the iceberg.
There were so many things you had to stay away from while your baby was growing inside you. But now that your little bundle of joy is here, are the rules the same?
You’ll be pleased to hear that they’re not. There aren’t nearly as many restrictions on what you can and can’t eat while breastfeeding, despite what your mother-in-law or friends may tell you.
Although they mean well, there are just as many myths about what you should eat when you’re breastfeeding as there are when you’re pregnant.
Very little of what you eat passes through your breast milk to your baby. Nevertheless, it can affect the smell and taste of the milk and your child may not like it.
But let’s look at the list of foods you should avoid and the reasons why you should.
1. fish containing mercury
Fish is a great source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – two types of omega-3 fatty acids that are important for brain development in infants but are difficult to find in other foods (1).
However, you must be careful which fish you choose.
Unfortunately, we are not always kind to the planet we live on. Over time, chemicals have found their way into the oceans and waterways, and these can be found in some fish. One chemical that is of particular concern is methylmercury.
The rule of the sea is that the plankton feed the small fish, which in turn feed the larger fish and finally the large fish. The larger the fish, the more mercury they are likely to have accumulated.
Some fish and seafood can contain high levels of mercury, a metal that can be toxic – especially in infants and children, who are more sensitive to mercury poisoning.
Mercury can pass to your baby through your breast milk. It can affect the development of your baby’s nervous system and brain. Acute exposure to high levels of mercury can permanently affect your child’s central nervous system. As a result, it can cause delays or impairments in:
- Cognition
- Fine motor skills
- Language and language development
- visual-spatial awareness
Fish that contain high levels of mercury should therefore be avoided during breastfeeding.
Fish to avoid include swordfish, shark and king mackerel.
Albacore tuna can be eaten in moderation – 170 grams or less per week.
To ensure adequate omega-3 intake while reducing the risk of mercury toxicity, breastfeeding mothers are advised to avoid fish with high mercury content and instead consume 225-340 grams of low-mercury fish per week.
Choose better fish: The safer choices while you’re breastfeeding are salmon, catfish, tilapia and crayfish.
You’ll also be pleased to hear that many of the fish that were banned during your pregnancy are now back on the menu. This handy table from the FDA gives you some guidance on which fish you can eat.
What about sushi? The risks of bacterial contamination – which is why sushi should be avoided during pregnancy – are lower when breastfeeding. Choose reputable sources for ready-made sushi and make sure that high-quality fish is used.
2. caffeine and herbal drinks
The coffee addicts out there will be happy to hear that they can still have their daily dose of coffee, but in moderation.
Basically, the same restrictions apply to you as to expectant mothers, about two to three cups a day, up to 200 milligrams of caffeine.
A small amount of caffeine in your milk can pass to the baby and it may not tolerate it well. After all, it is a stimulant and could make the baby alert, active or restless.
This can be problematic because babies have a hard time breaking down and getting rid of caffeine. As a result, large amounts of caffeine can build up in your baby’s body over time, leading to irritability and sleep disturbances.
According to the CDC, mothers who are breastfeeding are advised to consume no more than 300 mg of caffeine per day, which is equivalent to two to three cups of coffee.
Remember that not only coffee contains caffeine. Other drinks such as hot chocolate, Coca Cola, green tea, energy drinks and some medicines also contain caffeine. Then there are others, such as herbal supplements containing guarana or kola nut, which should be avoided.
What about herbal teas? Again, many are fine, but there are some you should steer clear of. These include Dong Quai and teas that act as herbal laxatives.
Check the label first and, if in doubt, avoid them until you stop breastfeeding.
It might be worth drinking the caffeinated drink after breastfeeding. This way, the caffeine in your body will decrease after a few hours when you are ready to breastfeed again.
3. some herbal food supplements
The use of herbs and spices such as cumin or basil to flavor food is considered safe while breastfeeding.
However, there are some concerns about the safety of herbal supplements and teas, as there is a lack of research in breastfeeding women.
Since herbal supplements are not regulated by the Food and Drug Administration (FDA) or the German ZLG, there is also the possibility that they are contaminated with potentially dangerous heavy metals.
Many women try taking supplements to increase milk production, but there is little evidence of their effectiveness as most studies have found no difference in milk production compared to a placebo.
It is best to talk to your healthcare professional before trying a preparation.
4. alcohol
You may think we’re telling you now that the glass of wine you’ve been looking forward to for nine months is off the list.
Don’t worry, it’s not that. While we don’t want to encourage you to drink, the occasional consumption of alcohol in moderation is fine.
The key words here are “occasionally” and “moderately”. Just so you know, alcohol disappears from your breast milk at the same rate as it does from your blood. It takes one hour for one unit of alcohol to disappear from your system.
According to the Centers for Disease Control and Prevention (CDC), abstaining from alcohol is the safest option while breastfeeding. However, an occasional drink is probably safe as long as you’re careful with the amount and timing.
How much alcohol your baby can absorb through breast milk depends on how much alcohol you have consumed and when you consumed it. Research shows that the amount of alcohol in breast milk is highest 30-60 minutes after your last drink.
To avoid passing alcohol on to your baby, you should therefore wait about two hours after the glass of wine (that’s about two units) before breastfeeding. Alcohol can also affect milk let-down and your baby may have less milk if you have had an alcoholic drink.
Interestingly, in the past, new mothers were advised to drink Guinness, a dark beer, to stimulate milk production. Research has shown that there is some truth in this, as a polysaccharide in hops can help to produce prolactin. This hormone is necessary for the production of breast milk.
Similarly, non-alcoholic beer can have the same effect. This might be the better choice if you want to have a drink.
In addition, frequent, excessive alcohol consumption during breastfeeding has been associated with an increased risk of disrupted sleep patterns, psychomotor skill delays and even cognitive delays later in life.
5. highly processed foods
It is incredibly important that you eat a healthy and balanced diet to meet the increased nutritional requirements during breastfeeding.
Since highly processed foods are usually high in calories, unhealthy fats and added sugars, but low in fiber, vitamins and minerals, it is advisable to limit their consumption as much as possible.
Early research has also shown that the mother’s diet during breastfeeding can influence the child’s diet later in life (23, 24).
In particular, animal studies have found that flavors that infants are exposed to through breast milk can influence their food preferences as they grow up (25).
In one study, it was observed that rats born to mothers with a high junk food intake were significantly more likely to prefer foods high in fat and sugar than those whose mothers had a balanced and healthy diet (26).
Although more research is needed in humans, there is concern that frequent exposure to fatty, sugary foods as an infant may lead to less healthy eating habits and obesity as the child gets older.
Common myths about food and breastfeeding
We’ve already mentioned all the breastfeeding and food advice you might get from well-meaning friends. Let’s take a closer look at these myths.
Peanuts
The myth is that eating peanuts can cause your baby to develop an allergy. However, recent studies suggest that this is probably not the case and it may even help prevent allergies. So if you don’t have a peanut allergy, feel free to eat the peanut butter and jelly sandwich.
A study from Boston Children’s Hospital has shown that breastfed mice receive important allergy-preventing antibodies from their mothers who were exposed to the allergens (27).
This also appears to be the case in humans. Babies whose mothers eat peanuts while breastfeeding have a lower risk of developing an allergy later in childhood (28).
Now there are some reservations here about mothers who already have an allergy. Just because it’s for the baby, it may not be for you. If you have a peanut allergy, you shouldn’t eat it.
Keep a close eye on your baby and look out for any adverse reactions after eating peanuts and then breastfeeding your baby. Things to look out for include fussiness, rash, constipation, excessive crying or diarrhea. If you see these signs, you should see a doctor immediately.
Another thing you should consider is a family history of peanut allergies, be it in a sibling or another family member. There is a possibility that the baby may also have this allergy. In this case, it is more advisable to avoid them.
You can ask your pediatrician to test your baby for these allergies to be on the safe side.
The National Institute of Health guidelines recommend including peanut-containing foods in a baby’s diet between 4 and 6 months of age (29).
Foods that cause flatulence
Okay, ladies, even if we don’t like to admit it, we all have bloating sometimes. My partner would love to forbid me from eating Brussels sprouts, but I love them. Unfortunately, they are guaranteed to produce gas every time I eat them.
How does eating flatulent foods affect your baby? In short, it has no effect – that’s one of those old wives’ tales.
High-fiber vegetables, such as cabbage and broccoli, can cause bloating in the mother, but it is unlikely to be the cause of bloating in your child. Eating high-fiber foods is good for our digestive health. They help maintain a healthy weight, keep the bowels moving, lower cholesterol and blood sugar levels (30).
Green leafy vegetables are also good for the overall health of our gut. They help take care of the good bacteria and keep the bad bacteria in check (31).
If your baby has gas, it’s most likely a result of their own digestive system working properly. Breast milk provides your baby with good bacteria that help them maintain good health. It also helps them to develop good gut health (32).
Spices and garlic
Spice up your life, in a culinary way! Eating food with spices or garlic is okay and shouldn’t upset your baby.
It is already used to the taste of the food you eat and will appreciate the different flavors in your breast milk.
If you notice that your baby is particularly fussy after eating something like a madras curry, swap it for a korma in future. They’re a bit like us – some foods we like, some we don’t.
Cow’s milk
Many of the dairy products that you were not allowed to eat during pregnancy are now allowed again. There are some opinions that cow’s milk and dairy products trigger a milk allergy in babies.
Once again, if you don’t have this allergy or it doesn’t run in your family, it’s unlikely to affect your little one. The only thing that could be affected by giving up dairy products is the severity of eczema in a baby. But even then, further investigation is needed.
So go ahead, eat cheese, drink milk and be sure that your baby only needs your breast milk. Allergies to cow’s milk protein are rare and your milk could even help prevent them (33).
Wheat
As with dairy products, a baby’s sensitivity to gluten can become apparent long before he or she eats wheat or gluten.
Bloody stools are one of the most common signs of gluten sensitivity in infants or breastfed children; an upset tummy and agitation are further signs.
First, we recommend you buy organic breads that are made using the slow-rise method (most bakeries adhere to old-world principles that produce more enzymes that break down the gluten before the bread is baked). If that doesn’t work, you may have to go gluten-free for a while.
Herbs
Herbs that you consume in food or teas can pass into your breast milk. Unlike medications, these herbs are not regulated by the ZLG and FDA. There are no guarantees about their purity, strength or safety for your baby.
You’d probably have to consume a large amount for them to affect your baby, but let’s take a look at a few in particular.
Things like fennel and fenugreek have been used for many years to increase a mother’s milk supply. The effectiveness of these herbs is to some extent anecdotal and the effects on the baby are unknown (34).
There are also food supplements that can increase your milk supply.
A few herbs can reduce your milk supply, some of which can help with weaning. Peppermint and sage are two of these, but you would need to consume a lot of them. It’s worth bearing this in mind if you use or eat peppermints.
How you can tell if your diet is affecting your baby
Every baby is different. However, there are some common signs that your diet is affecting your baby’s breastfeeding, including
- Eczema
- bloody stools
- Vomiting
- Diarrhea
- Hives
- Constipation
- Panting
- atypical excitement
- Excessive flatulence
- Anaphylaxis – although rare, it is important to see a doctor immediately.
If your baby is showing any of these symptoms, it could be a sign that your baby is allergic or intolerant to a food in your diet. It’s important to make an appointment with your pediatrician as they can work with you to identify the problematic food.
For some food allergies, you may be instructed to avoid the suspected allergens for 2-4 weeks to see if the symptoms subside.
Remember that even if your baby has intolerances or allergies as an infant, they may be able to tolerate these foods as they get older. Check with your pediatrician before you or your child reintroduce foods into the diet.
Conclusion
There are a few foods that you should avoid while breastfeeding, but on the whole your diet can return to the way it was before pregnancy.
If you follow a balanced, healthy diet, your baby will eat many different flavors and you will get the nutrients you need.
Let’s face it – in the first month or so, your diet may not be the best in the world. You’ll probably eat whatever you have on hand when you have the chance.
It’s okay to eat a bag of chips or some cookies or even that cold slice of pizza left over from last night.