In this article, we hope you find helpful, educational information on healthy breastfeeding and dietary considerations for nursing moms, including:
Although there are many benefits to breastfeeding your baby, it’s important to note that not all women and babies are able to breastfeed and that’s okay! We do, however, encourage you to give it a try and understand the reasons why breastfeeding is a good choice for both moms and babies.
Breastfeeding is a natural way to provide your baby with nourishment and allows for bonding time with mom. But there are additional breastfeeding benefits you may not be aware of:
Breastfeeding offers many benefits to babies but the benefits to moms are also very evident.
Your body will naturally begin to change as it prepares for breastfeeding. You may see the size and shape of your nipples begin to change, and you may experience some breast tenderness and sensitivity.
The early days of breastfeeding can be tough on you, baby, and surprisingly, your partner! Just be prepared for ups and downs and know that with time, you’ll all get the hang of it! One of the first considerations is to be cognizant of what you eat -- and eat more! You should be prepared to take in about 500 extra calories each day to help your body produce breast milk.
As you are preparing your meal plans, it is important to eat a balanced diet. This includes a balance of:
If you’re looking to learn more about breastfeeding, we would strongly advise you to attend breastfeeding classes. They are a great way to visualize the process and get to know your body before it’s time to introduce your newborn to the experience.
Interested in learning more breastfeeding tips? The U.S. Department of Health & Human Services Office on Women's Health 'Your Guide to Breastfeeding' offers tips and advice to help you on your breastfeeding journey. View the guide here.
Breast milk is made up of almost 87% water, which is why it’s so important to stay hydrated. When your baby is drinking, so should you! You can meet your hydration needs as you breastfeed by drinking an eight-ounce glass of water every time your baby feeds along with a few additional glasses throughout the day.
Staying hydrated is really important for you and baby, but it can be challenging to remember to drink water as you navigate life with a newborn! Just to be safe, be aware of the common signs of dehydration, including feeling very tired, low or decreasing milk production/supply or if your urine is not clear/light yellow in color.
One common question we often hear from new moms is whether it is safe to have alcohol if you are breastfeeding. The answer is yes, but with some important considerations. Alcohol does pass through into your breastmilk. If you’re going to have an occasional alcoholic beverage, remember that it takes your body two to three hours to eliminate the alcohol from one serving of beer or wine. The more you drink, the longer it will take to eliminate alcohol from your body and breast milk. Just remember, even if you drink alcohol, stay hydrated with water so you are ready whenever you need to nurse baby again.
As you breastfeed, it’s important to keep a healthy, balanced diet so you can get the nutrients you need. If you don’t have the nutrients needed for your baby within your diet, your body will draw on its reserves, which can eventually become depleted. Not only is eating healthy good for baby, these nutrients will also help give you the strength and stamina to keep up with the physical demands of caring for a newborn.
As you decide what to eat, make sure you choose a variety of foods to create a fully balanced diet. You can have longer-lasting energy by eating complex carbs such as whole grains, cereals, fresh fruit, and vegetables. Try to mix up your meals day-to-day, to make sure you’re not under-supplying any key nutrients.
A healthy breastfeeding diet should be filled with nutritious, balanced foods. Here is a list to give you a great start:
Nothing is harder for a mom than seeing her baby miserable or uncomfortable. You might be surprised to learn that in some cases, an uncomfortable baby is the cause of the foods you eat. Some moms are able to pinpoint where their diet went wrong, based on their baby’s reaction.
Foods like broccoli, cabbage, Brussel sprouts, certain dairy products, garlic, chili pepper, or chocolate, have been known to cause babies to be irritable or gassy. What might cause your baby discomfort, however, is much different than eating something that your baby has an allergic reaction to. If you were to eat a food that caused your little one to have a reaction, the symptoms might include a rash or hives, congestion or hard time breathing, or green and mucousy stools. If this is the case, consult your pediatrician.
Getting ready for the arrival of your new baby? Take a look at this video: What Should You Pack in Your Hospital Bag?
Celiac disease is hereditary - people with a first-degree relative with the disease have a 1 in 10 risk of developing it as well. Just because you don’t have it, doesn’t mean your baby can’t develop the disease. It’s estimated to affect 1 in 100 people worldwide and many Americans are undiagnosed.
Luckily, a balanced, nutrient-based diet for breastfeeding doesn’t have very many wheat, rye, or barley staples. You should still stick to the food guidelines above to maintain a healthy diet - with the exception of pasta, and other foods that may have traces of gluten in the seasonings or ingredients of prepackaged food. Despite its name, buckwheat does not contain wheat in it or the gluten protein. It’s actually a seed rather than a grain, which makes it gluten-free!
If you already have celiac disease, it is very important for you to stick to a gluten-free diet during your pregnancy and as you breastfeed. If you consume gluten, the disease will become active and lead to a lack of absorption of nutrients that are crucial for both you and your baby. Breast milk will also benefit your baby’s immune system and gastrointestinal functions while they develop.
You shouldn’t feel the need to keep your baby on a gluten-free diet just because you are on one. If your baby doesn’t show any celiac symptoms or hasn’t been diagnosed, it’s encouraged to introduce gluten into their diet as they grow.
If your breastfed baby has been diagnosed with a sensitivity to the dairy in your diet, they may be sensitive to specific cow milk antibodies, in the form of proteins. This can be passed into your breast milk and cause a reaction.
If your baby is showing signs of a dairy allergy or a milk protein intolerance, your doctor may recommend that you follow a dairy-free diet as you continue breastfeeding. As you remove dairy products from your diet, remember that it can take 10 to 20 days to eliminate cow’s milk protein from your system. Removing dairy from your regular diet can reduce calories, fats, and protein intake from not only you but also your baby. Because you should be taking in at least an extra 500 calories per day as you breastfeed, you will have to come up with other ways to boost calories, fats, and protein in your diet.
You can meet these needs by including more tofu, soy products, nuts, and beans into your daily meals. Be sure to read the labels of the foods you choose to eat. There are many hidden sources of dairy you should be aware of such as casein and whey. These can be found in processed foods such as crackers, cookies, granola bars, cereals, and in baked or frozen pasta meals.
As a little treat (and a way to keep you motivated to stay on this difficult dairy-free journey), keep in mind that Oreos are dairy-free! Continue to check the food labels as you grocery shop and you might find some delightful surprises you can still incorporate into your breastfeeding diet.
Milk Soy Protein Intolerance, or MSPI, is a temporary infant intolerance to the proteins in milk and soy. Both breastfed and formula-fed babies can develop an intolerance to cow’s milk and soy proteins. This sensitivity means infants are unable to digest the proteins properly. The symptoms can vary from each infant and are similar to an intolerance to cow’s milk.
Why does MPSI intolerance include reactions to soy along with milk? In both allergy types, your baby is reacting to the proteins that get passed through your breast milk. Soy and cow’s milk proteins are very similar in structure, which means baby’s body may not be able to tell the difference between the two.
As a result of the MSPI allergy, your baby will likely need more time for its gut to mature before you can introduce solid foods. Typically, your doctor may recommend that you wait until your infant is at least six months old before you introduce solids into their diet. The order of the food introductions for a baby with MSPI may be different than a baby without MSPI as well. First, you may start with vegetables (least allergenic foods), followed by meats, then fruits, and then end with the introduction of cereals and grains.
Continuing to breastfeed your baby, although challenging, will provide immunities and nutrients your baby will need during the healing process of their gut and digestive system. As you breastfeed, you should continue to follow the well-balanced, healthy food guidelines. Just like any other food restricted diet, you will need to replace your lost calories, fats, and proteins with foods that contain the nutrients you and your baby need.
Whether you have an intolerance to gluten, dairy, or soy, or you need to follow a gluten, dairy, or soy- free diet for your baby, you might come across issues eating out at restaurants.
Some tips for beginners include:
Fortunately, the food service and food product industries are becoming more aware and accommodating to individuals with food sensitivities.
Hopefully, these tips will help you enjoy breastfeeding and help you manage a well-balanced diet as you provide the proper nutrients for you and your baby.
Getting ready for the arrival of your new baby? Take a look at this video: What Should You Pack in Your Hospital Bag?
At Moreland OB-GYN, we specialize in women’s health care and prioritizing the needs of our patients. We hope you’ll connect with us to help answer your questions and we hope you’ll turn to our experts as a trusted resource for information.
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