Breastfeeding is the customary way of nourishing young infants with the nutrients they need for well growth and development. Almost all mothers can breastfeed, so long as they have the correct information, and the support of their family, the wellbeing care organization and the public at large.
Colostrum, is the yellowish, sticky breast milk created at the end of pregnancy, as suggested by WHO as the perfect food for the baby, and feeding must be introduced within the first hour after birth.
Exclusive breastfeeding is suggested up to 6 months of age, with sustained breastfeeding along with fitting balancing foods up to two years of age or further.
In today’s article, we discuss the 10 foods that you should eat and avoid while breastfeeding.
What is the importance of a healthy breastfeeding diet?
For periods of time, new mothers have been assured that certain foods or routines will increase their milk production, arouse their babies’ growth, or haste their own return to their pre-pregnancy state. We now know that a usual, well-balanced diet is all it actually takes for a breastfeeding mommy to preserve her milk amount and withstand both her baby’s and her own health. Still, certain components of this standard breastfeeding diet are particularly significant when your body is generating milk.
What healthy foods you should eat while breastfeeding your newborn?
Here are some of the healthiest foods you can eat for breastfeeding:
It is not food but consumption during the day is vital for your milk supply. If you don’t drink water, you will be at risk of dehydration and low on energy. There is no need to hit any quota and drink too much, just drink when you feel thirsty.
This is an outstanding source of protein; it contains high amounts of omega-3 fatty acids and vitamin B12. According to some studies, salmon may help in preventing the postpartum depression. Also, salmon is a natural source of vitamin D, and many women have a deficiency of it.
3- Whole Grains
Whole grains that are found in rice, bread, oatmeal, and pasta are a significant source of vitamin B, fiber, and minerals. Fiber will retain you feeling fuller extensively. They also help in the process of digestion and keep the blood sugar levels stable as well.
The mineral zinc is very good for the breastfeeding moms, and beef is the best source of it. Beef – a high-quality protein – is rich in B vitamins and iron and therefore helps you to preserve your energy. If conceivable, select grass-fed beef because it contains more omega-3 fatty acids, thus becoming the best diet for a breastfeeding mom.
Eggs are the best choice for meals or even snacks. They are rich in protein, vitamins like B12 and D, folate and riboflavin. A whole egg is best to get all of its nutrition.
6- Leafy green vegetables
Leafy green veggies are rich in vitamins A, C, E, and K and calcium, fiber and antioxidants. One serving a day is the best option. You can add them to an omelet, or blend into a smoothie, or just simply stir-fry them.
7- Legumes and beans
Legumes and beans are both outstanding sources of fiber and protein, minerals and phytochemicals. You can try lentil chili for dinner or add chickpeas to the salad.
Nuts are filled with nutrition and they are a boundless source of vitamins, proteins, minerals, fiber, healthy monounsaturated and polyunsaturated fats. They guard you against heart disease, and they are also anti-aging, right for your skin, and also help you in staying happy in between meals.
Seeds are a nourishing gift! Seeds are high in protein and important minerals such as iron, zinc, and calcium, as well as healthy fats. Like nuts, seeds are not clinically confirmed to have lactogenic properties, but they have been used for centuries to help breastfeeding mothers.
Normally, mushrooms are not considered as lactogenic foods. But, some types of mushrooms contain the lactogenic agent and are good food for breastfeeding mothers.
What foods should you avoid while breastfeeding your newborn?
While not all babies respond to the same foods, here are the 10 foods that might cause harm and so should be avoided while breastfeeding.
When you eat something that can be uncertain, you must look out your baby for any reactions and always consult your pediatrician for clearing out your concerns/questions.
Caffeine has an effect on the baby through the breast milk. The bodies of babies cannot process caffeine in a fast way like an adult’s body. So, if you really want to have a cup of coffee, first breastfeed your baby and wait until after he/she fell asleep.
It is not necessary that you avoid fish completely, but you need to be careful about the types of seafood that you are eating. This is due to the fact that some types of fish contain a high amount of mercury – a contaminant – that can pass into the milk supply and these include swordfish, shark, tilefish, and king mackerel. You can eat fish that aren’t high in mercury such as salmon, trout, and tilapia.
It is not really apparent to eliminate chocolate totally; it’s a source of caffeine. If you eat chocolate, it may have a laxative effect on your baby. After eating chocolate, carefully watch the behavior of your baby and his/her diapers and if he/she has a liquid poop or becomes fussy, it is the time you need to eliminate chocolate entirely.
4- Parsley or Peppermint
Parsley is known best for garnishing and peppermint is famous for creating up an excellent tea, the problem with both of these herbs is that they can reduce the supply. If they are used in small amounts, they don’t create any problem. But, be conscious when your baby is having a growth spurt and is hungrier than usual.
Dairy is one of the most common foods that cause problems for breastfed babies. If your baby is having eczema or any other skin issues or has sleep problems then it is time you need to cut off the dairy diet. It seems difficult to avoid all the dairy products, so you need to see which specific type of dairy product causes problems and for that you need to skip it for a few weeks. If you see improvements then this specific dairy product is causing the problems with your baby.
Alcohol that gets into breast milk has negative effects on your child. It is recommended to avoid drinking but if you really want then you can take one or two drinks. It normally takes 1-2 hours for alcohol to metabolize. Alcohol doesn’t stay longer in breast milk than it takes in your bloodstream so when you feel that you are completely OK then it is fine to continue nursing.
Because the stomach of your baby is still undeveloped, some compounds in the citrus fruits can cause problems such as fussiness, spitting up and diaper rash.
If you have a family history of peanut allergy, make sure to avoid eating peanuts until after you get used your baby to an adult’s diet. The allergenic compounds in peanuts are transferred to breast milk. If you are not sure whether your baby has a peanut allergy or not, look for a rash, wheezing or hives in the baby as these can be the signs of a peanut allergic reaction.
If you see that your baby is rarely reluctant to nurse and see that if this accords with when you last ate something laced with garlic. Surprisingly, the garlic smell can get into the milk and secondly the palates of babies are not matured enough to appreciate the garlic yet.
Gluten intolerance may be the cause if your baby is having bloody stools, a painful tummy, and fussiness. To confirm if wheat is the real culprit, follow the same elimination plan that you follow for dairy.
A breastfeeding mother is a 24/7 milk-making machine, which means that there is not a single moment in the whole day when the body is not making milk for the baby. It has been observed that breastfeeding mothers always feel hungry and this is due to the fact that the body uses the volume of calories to make each ounce of milk. Giving your body all the nutritional foods that help refill it with the whole thing it needs is vital. But in the end, you must know which foods to eat and avoid while breastfeeding.
If still, you need breastfeeding support and advice, consult Dr. Eman Al-Janabi, MD – an American board-certified gynecologist and obstetrician who offers the right support and advice that you truly want.