Do breastfeeding moms really have to avoid certain foods?
One of the most popular topics in the breastfeeding and parenting world, the topic with the most opinions, myths and old wife’s tales is food and breastfeeding.
If you’re a mom to be, or if you’re already a breastfeeding mother, chances are you will come across many different opinions and warnings about foods that you should avoid while you’re breastfeeding or foods that you should be eating to increase your milk supply or to make sure that your milk is nutritious enough.
You may be wondering whether any of this is true and what you should or shouldn’t be eating while breastfeeding your breastfed baby.
We all want what’s best for our little ones, but it’s important to look for trustworthy information rather than stories from other people. They may mean well, but the information they share is often wrong and can cause many breastfeeding issues for mothers and their babies.
Do I really have to avoid certain foods?
The short and simple answer is no. You don’t have to avoid certain foods while breastfeeding.
There may be certain foods that you should rather consume in moderation, but for the most part, you can eat whatever you’d like!
The only time that you’d have to avoid a certain food while breastfeeding is if your baby is showing clear signs of an allergy.
Do certain foods really make babies gassy or colicky?
The evidence on whether specific foods in a breastfeeding mother’s diet cause gassiness or colic in infants is very limited and somewhat mixed.
Breastfeeding mothers are often advised to avoid a particular food such as “gassy” foods, acidic foods such as citrus fruits, broccoli, cabbage, beans, onions and spicy foods. But there’s no evidence that these foods cause gas or colic in breastfed babies.
Gas in babies is primarily produced in their intestines rather than transferred from the mother’s milk.
The gas-producing compounds in “gassy” foods don’t enter breast milk because they are broken down in the mother’s digestive system.
While some mothers may report improvements in infant gas when avoiding these foods, this is mostly anecdotal and usually coincidental.
Foods that you should consume in moderation
Alcohol
Alcohol passes through breast milk and can affect infant development, behavior, and sleep.
The American Academy of Pediatrics (AAP) and CDC recommend waiting about 2 hours after a single drink before breastfeeding, as alcohol peaks in breast milk about 30-60 minutes after consumption.
Although research by expert doctor Thomas Hale shows there is no reason to interrupt breastfeeding while drinking alcohol on occasions.
There is no reason why you can’t enjoy a glass of wine or whatever else you like. They key is moderation, as with most things in life.
Caffeine
Caffeine is generally safe in moderate amounts, but too much caffeine intake can cause irritability and disrupted sleep-in babies.
About 1% of maternal caffeine intake reaches breast milk, and infants metabolize caffeine slower than adults.
Most recommendations agree to limiting caffeine to 300 mg per day (about 2-3 cups of coffee) while breastfeeding.
Remember there’s caffeine in coffee, tea, energy drinks, cola drinks and some soft drinks.
Mercury
Fish is an excellent source of omega-3 fatty acids. However, fish like swordfish and king mackerel have high levels of mercury and can lead to neurodevelopmental issues in infants.
The FDA and EPA recommend breastfeeding mothers limit mercury exposure by choosing lower-mercury fish, such as salmon, tilapia, and shrimp, and avoiding high-mercury fish.
Rather option for light tuna and oily fish which is very healthy and perfectly safe
Herbs and Supplements
Herbs and supplements like ginseng and high doses of peppermint, parsley or sage, can reduce milk supply or have other effects on the baby. Although high amounts will usually be necessary to have an effect on milk production.
Fenugreek is often used to increase milk supply, but its effects vary, and side effects can include gastrointestinal issues in mothers and babies. There are anecdotal cases of Fenugreek even reducing the milk supply in some mothers.
Foods with strong flavors
Strongly flavored foods like garlic and onion can in fact change the taste of breastmilk temporarily.
Some babies may become a bit fussy due to a dislike in the change of taste. Though most babies have no issue with the difference.
Artificial sweeteners
There isn’t a lot of research on the impact of artificial sweeteners on babies, but we do know that they are found in breastmilk after the mother consumes them.
Some newer research indicates that babies whose mothers drink artificially sweetened beverages may have a higher Body Mass Index (BMI) as well as changes in their gut microbiota.
Artificial sweeteners include saccharin (a key ingredient in Sweet-n-Low™), Splenda™/sucralose, Stevia™, NutraSweet™/aspartame and Acesulfame-K.
Foods that you may need to avoid
Allergenic foods
The only time that you truly need to avoid certain foods is if your baby is showing signs of an allergy.
The most common allergenic foods include:
– Eggs
– Nuts
– Wheat
– Fish
– Shellfish
– Soy
– Dairy
Other foods can be allergenic, but it’s usually much rarer.
Signs of an allergy in breastfed babies
Digestive Issues
Excessive gas, bloating, or frequent spitting up.
Diarrhea or constipation.
Green stool, blood or mucus in stool, which can indicate a more severe reaction.
Skin Reactions
Eczema or dry, itchy patches on the skin, especially on the face or scalp.
Hives or raised, red bumps that appear after feedings.
Respiratory Symptoms
Nasal congestion or a runny nose without other signs of a cold.
Wheezing, cough, or difficulty breathing, which can indicate a more serious allergic reaction.
Irritability and Discomfort
Fussiness, especially right after feeding.
Crying inconsolably, arching the back, or pulling up legs (a sign of abdominal discomfort).
Poor Growth
Some babies with undiagnosed allergies may struggle to gain weight or grow as expected, although this is less common with minor reactions.
Important notes on food and breastfeeding
The good news is you that don’t need to follow a special diet. Make healthy choices because it’s good for your own health.
You will need 300-500 extra calories per child, per day while breastfeeding, and make sure to get some extra fluids in too. Consuming enough foods and fluids will ensure a good milk supply.
You can eat whatever you like. There is absolutely no reason to avoid certain foods, unless there is an allergy.
Some things are best consumed in moderation as it can have an effect on some babies. This includes fish mercury, alcohol and caffeine.
Some herbs can reduce the milk supply, so large quantities of these are best avoided when possible.
The best thing for anyone, including breastfeeding mothers is to make good choices, healthy choices. Eat a healthy and well-balanced diet consisting of fresh fruits, lean meats or lean protein, healthy fats, whole grains and vegetables. Nutrient-rich foods are the best choice for everyone.
So, it’s a good idea to follow a healthy diet filled with a variety of foods, mostly healthy foods of course. Keep that water bottle close, as hydration is especially important for your milk production.
Remember, you can enjoy your coffee and the occasional drink. No need to avoid it, no need to pump and dump and certainly no need to interrupt breastfeeding.
Sometimes, an oversupply can mimic the signs and symptoms of an allergy, so it’s best to discuss any and all breastfeeding related concerns with an International Board Certified Lactation Consultant (IBCLC) and healthcare provider who is informed and supportive of breastfeeding.
