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What can I eat when breastfeeding?

Discover essential tips on what to eat when breastfeeding, including nutrient-rich foods to support your health and your baby’s development during this important time.

After 9 months of making sure you’ve got all the right vitamins for a growing baby and avoiding all those foods which can be harmful when pregnant, you might be ready to throw the ‘rule book’ out the window. But there are still some foods to avoid when breastfeeding, as well as foods you should try to eat to maintain a healthy, balanced diet.

Of course, a balanced diet is easier said than done, when you are looking after a small baby! Finding time to look after yourself can be tricky, but eating a range of healthy foods will help ensure you’re getting all the nutrients you need to keep your energy up and keep your digestive system moving. It’s also really important to stay hydrated, so keep that water bottle close by whenever you’re feeding your little one.

What foods and drinks should I avoid when breastfeeding?

When it comes to foods to avoid, breastfeeding is not nearly so restrictive as pregnancy. However, there are a few foods and drinks you must be careful of.

Foods to be aware of when breastfeeding

Spicy foods

Some parents find that strong-flavoured or spicy foods can affect their baby’s acceptance of their milk, or have an impact on the baby’s digestive system – for example, making them gassy, or more explosive than usual! You don’t have to avoid these foods, but if you notice your baby is more uncomfortable than usual, it might be worth keeping track of how your baby reacts to your diet and consider adjusting accordingly.

Herbs

Herbal remedies are largely unresearched – so whether they claim to reduce your milk supply or increase it, tread very carefully. In fact, even if the herbal remedy makes no mention of milk supply at all – for example, those ‘herbal teas’ sold as weight loss solutions, be cautious and consult your GP before adding them to your diet. In all likelihood, these herbal remedies will not have been tested on pregnant and breastfeeding women, so their impact is unknown and the results unproven.

Peanuts and other allergens

Allergens, such as nuts or dairy, should only be avoided if you or your baby are allergic to them. You can’t prevent your baby from developing a nut allergy, for example, simply by not eating peanuts while you’re pregnant and breastfeeding. However, if you have a family history of food allergies or other allergic conditions, then your baby may be at higher risk of developing an allergy, and you may wish to discuss this further with your GP, midwife or health visitor.

Presuming that isn’t the case, peanuts, or foods containing peanuts, such as peanut butter, can be included as part of a healthy, varied diet while breastfeeding. As can all the other allergens out there.

Cows’ milk allergy (CMA)

Cows’ milk allergy is one of the most common childhood food allergies. If your child is allergic to cows’ milk and you are breastfeeding, you may be advised to eliminate dairy from your diet.

How will I know if my child is allergic to dairy? (h4)

There are various symptoms of CMA, including skin reactions, swelling, sickness, diarrhoea or constipation, eczema and a runny or blocked nose. Lactose intolerance has similar symptoms. Both the allergy and the intolerance may only be temporary but can cause great discomfort, so it is worth trying to alleviate the symptoms by eliminating dairy from your baby’s diet – and from your diet while breastfeeding. As a first port of call, however, always speak to your healthcare professional. They can advise you on the best course of action.

What should I eat when breastfeeding?

As with the herbs, so with the rest of the food groups. Apply critical thinking when it comes to foods or recipes that claim to increase your milk supply. These claims are largely unproven. The best thing you can do to maintain or increase milk production is eat a well-balanced diet, keep your fluid intake up and feed on demand – especially while you’re establishing breastfeeding. Here is a quick recap of what makes a healthy, balanced diet.

FAQs about what to eat when breastfeeding

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