You may probably think a lot about what you eat while you are breastfeeding. Everything you eat will be passed on to your little one through your breast milk. But what does that mean in practice? Don’t worry, you really don’t have to follow a special diet. A healthy, varied diet can go a long way. We have listed the most important points: foods that are good for you, and foods you should rather avoid.
Best foods to eat while breastfeeding
When breastfeeding, your body needs more energy and nutrients, because producing breast milk costs energy. A healthy diet starts with a varied diet according to the Wheel of Five.
- Fruit and vegetables
At least 250 grams of vegetables and two pieces of fruit per day. Alternate regularly to get all the vitamins and minerals.
- Whole grain products
Opt for whole-grain bread, rice and pasta to eat slow acting-carbohydrates.
- Proteins
Raw meat, fish, legumes, eggs or nuts are all good choices.
- Healthy fats
Fatty fish, avocados and oils such as olive oil or flaxseed oil contain fatty acids which are good for your child’s brain development.
- Calcium-rich food
This section includes, e.g., milk, yoghurt, cheese or enriched plant-based alternatives.
Try to make each meal as balanced as possible. The great thing about it? You are already introducing your baby to various flavors through your diet. This is how your little one prepares for the moment when it is ready to take in solid food.
What not to eat while breastfeeding your baby
Even though you’re allowed to eat quite a lot, there are a few things you should be careful about.
- Caffeine
Coffee, cola or energy drinks can make your baby restless. Limit it to one cup a day and drink it immediately after feeding to give your body time to break down the caffeine.
- Fatty fish
Eat fatty fish such as salmon or herring up to twice a week. These contain small amounts of harmful substances that can be passed on through your milk.
- Alcohol
This enters your breast milk right away. Do you still want to drink a glass of wine? Then drink it immediately after feeding and wait at least two to three hours before breastfeeding again.
- Specific herbs
Avoid herbs like senna, aloe vera, and kava kava. These can have a laxative effect or cause abdominal pain in your baby.
What to look out for?
You don’t have to follow lists to do everything perfectly. Above all, listen to your body. Do you get tired quickly, or are you hungrier than usual? This makes absolute sense. Breastfeeding requires a lot of energy, so eat regularly and make sure to drink enough. Tip: prepare a glass of water with each breastfeeding session. That way you don’t forget to drink.
Is your baby especially restless or suffers from stomach cramps after you have eaten certain foods? Then it may be useful to keep a food diary to see if there is pattern to it. A childcare clinic or lactation consultant can help you with this.
Can you affect your milk production with certain foods?
There is no magic food that directly increases your milk production, but eating well does help your body. Some mothers swear by breastfeeding tea with herbs such as fennel or anise. Although this effect has not been scientifically proven, feel free to give it a try. No results? Don’t worry, stress-free feeding and resting are much better anyway.
Expert advice on food while breastfeeding
Are you in doubt about your diet or your baby’s reaction? Feel free to ask your obstetrician, family doctor or lactation consultant for advice. And don’t forget: each baby is unique. What works for one may be less suitable for another. Want to know more about the leaps your little one is making? The Wonder Weeks app provides insights into your baby’s mental development and can help you understand why your baby is going through certain phases.
