Learn which foods to avoid when breastfeeding for optimal milk supply and baby health. Ensure a balanced diet for both.
Dr Monika Meena
As a mother, you must have heard that your baby can taste the foods you eat through the breastmilk. Well, that's true. But did you know that your diet impacts your breastmilk in more ways than just the flavour?
The benefits and harmful effects of your diet also get passed on to your baby through the breastmilk. Moreover, some foods can impact your milk supply as well. So, let's take a look at the foods to avoid while breastfeeding to help you maintain a healthy and abundant milk supply.
While it's okay to enjoy an occasional drink, it's crucial to understand how alcohol can affect your milk supply and your baby's well-being. When you consume alcohol, it passes into your breast milk and can lead to a decrease in milk production. Additionally, alcohol can also make your baby drowsy and irritable or disrupt their sleep pattern.
While it's best to avoid it altogether, if you must, limit it to one drink and wait at least 2 hours before breastfeeding.
As a new mum, you may be tempted to reach for that extra cup of coffee to help you power through the day. However, it's crucial to remember that caffeine can pass into your breast milk, potentially causing your little one to become fussy or have trouble sleeping.
To maintain a healthy milk supply and ensure your baby's comfort, aim to limit your caffeine intake to 200-300 mg per day, which is roughly equivalent to 2-3 cups of coffee.
Hidden Sources of CaffeineFoods like tea, dark chocolate, soft drinks, and energy drinks also pack a lot of caffeine. Keeping an eye on their consumption will help you enjoy your coffee and still ensure your baby’s comfort. |
You most likely already avoided these during your pregnancy but make sure to continue doing so. Mercury can accumulate in your body and pass through your breast milk, potentially harming your baby's developing nervous system.
Fish like shark, swordfish, king mackerel, and bigeye tuna should be avoided altogether during this time. Instead, opt for low-mercury alternatives that still provide the essential nutrients you and your baby need.
Some herbs, especially when consumed in large quantities, can harm milk production and supply. This includes herbs such as peppermint (pudina), sage (seesti), and parsley (ajmood). If you’re noticing any impact, cutting back might help.
You should also pay attention to your baby's reaction when you consume aloe or anise (saunf), though they are not typically problematic. Being mindful of these herbs and spices can help you maintain a healthy milk supply while breastfeeding.
Now here is something that's not necessarily unhealthy but can definitely cause discomfort to your baby. Since breastmilk pretty much transfers all food properties to the baby, gassy foods such as beans, broccoli, cabbage, and Brussels sprouts can lead to bloating, burping, and gas. If you notice your little one is extra gassy or colicky, it could help to try skipping these foods for a week or two to see if it makes a difference.
While not harmful, garlic can change the flavour of breast milk, which some babies may find unpleasant. By monitoring your baby's reaction and adjusting your diet accordingly, you can help minimise your baby's discomfort.
Did you know approximately 0.5–2% of breastfed infants may be allergic to cow's milk protein? So dairy and other common allergens can sometimes cause issues for them. Consider eliminating dairy products from your diet for a while if your baby shows symptoms like:
Additionally, about 0.25% of breastfed infants may be allergic to soy protein. If you suspect your baby may have an allergy or intolerance to dairy or soy, consult with your healthcare provider for guidance on how to best adjust your diet while still maintaining a healthy milk supply.
Maintaining a healthy milk supply is essential for breastfeeding mothers. So, focus on consuming a diet rich in protein, vegetables, whole grains, and fruits. Include lean meats, beans, peas, nuts, seeds, and a variety of colourful vegetables in your meals. Staying well-hydrated and getting sufficient sleep also contribute to maintaining a good milk supply.
By following these guidelines and focusing on a balanced, nutritious diet, you can support your body's ability to produce a healthy milk supply for your breastfeeding journey.
FAQs
Some foods to avoid while breastfeeding include strongly flavoured foods like onion and garlic, herbs like parsley and peppermint, processed and high-sugar foods, gas-producing vegetables like cabbage and Brussels sprouts, and soy products if your baby shows signs of allergy.
To increase milk supply, focus on consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Certain lactation foods like oats, fennel, and fenugreek may also help boost milk supply. Staying hydrated by drinking plenty of water is essential for maintaining a healthy milk supply.
While breastfeeding mothers can generally enjoy a variety of foods, it's important to consume them in moderation. Pizza, chocolate, and ice cream are high in calories and fat, so limit their intake. Mangoes are a nutritious choice but may cause digestive discomfort in some babies.
Symptoms of not eating enough while breastfeeding include fatigue, dizziness, headaches, and a decrease in milk supply. Breastfeeding mothers should consume an additional 450-500 calories per day to meet their increased energy needs and maintain a healthy milk supply. Consult your healthcare provider if you experience these symptoms.
Some traditional Indian foods like spicy curries, fried snacks, and gas-producing lentils may cause digestive discomfort for both mother and baby. However, every baby is different, so observe your little one's reaction to your diet. Consult your doctor or lactation consultant for personalised guidance on foods to avoid while breastfeeding.
