What to eat and what to avoid when breastfeeding

2 mins to read

Want to make the best diet decisions for you and your baby whilst breastfeeding? Naturopath Stephanie Hamilton tells us what to eat and what to avoid for happy and healthy mum and bub.

Pregnancy and preconception

Food can be your friend or your foe during breastfeeding.

Certain food choices can boost your nutrient and energy levels while others may contribute to an unsettled baby.

Knowing what to eat or what to avoid may be helpful in the early months of a newborn’s life.

What to eat

The ‘good’ fats

Your baby’s nervous system is still forming and developing after birth and this relies heavily on enough omega-3 essential fatty acids. Oily fish, walnuts, chia seeds and walnuts all contain omega-3.

Whole grains

It is likely that as a new breastfeeding mum you are craving the carbs. This makes sense as you are burning calories at a very fast rate! But be careful not to reach for the refined sugars to fix the craving and instead go for whole grain pastas and breads, brown rice, and quinoa to provide a wealth of vitamins and minerals and to keep your energy levels up for longer.

Plenty of protein

Again, if your energy levels are low and you are snacking more on refined carbs than anything else, try to bring in some protein sources at snack times and to also ensure protein is a part of every meal.

Seaweed

Enjoy sushi? Well, the seaweed (nori) is a good source of iodine essential for the brain of your baby. Iodine easily passes into the breast milk and deficiencies have been linked with poor cognitive development and low IQ.

Water

Your breast milk is primarily water and most mum’s feel an insatiable thirst as soon as the baby starts sucking. Always carry a bottle of water around with you to avoid dehydration which can make you feel a bit sluggish and tired.

Carminative herbs & spices

Add fennel seeds, cinnamon and ginger to your cooking: These spices have been traditionally used to help ease baby colic when given to the baby in the correct doses. It won’t hurt to give yourself some in the hope that the active constituents pass into the milk.

Home cooked meals

While take-away may seem the easy option for the time-poor, it is often lacking in nutrients and laden with sugar and salt. If anyone asks you if they can do anything for you - get them to cook you a nutritious meal!

What not to eat

The good news is that unlike pregnancy, there aren’t too many foods on the ‘can’t eat’ list.

However there are a few things to be on the lookout for if your baby is unsettled or sensitive in the tummy.

Colicky-reflux baby

Try avoiding coffee, chocolate, and dairy to begin with. There may be other foods that your baby can’t tolerate you eating such as certain types of curries and spices.