What to eat while breastfeeding: Nutrition for mums

As a new mother, your diet plays an important role in ensuring both your health and the health of your baby. While breastfeeding, your body requires extra nutrients to produce high-quality milk and to maintain your own energy levels. In this blog, I’ll provide guidelines on a balanced diet during breastfeeding, foods that can boost milk production, and those to avoid. Additionally, I’ll highlight some cultural dietary practices in the UAE and the UK to help you navigate your nutrition more effectively.

The importance of a balanced diet during breastfeeding

Breastfeeding mothers need about 500 extra calories per day (for a visual, think a couple of slices of toast with butter) to meet the demands of milk production. However, it’s not just about eating more—it’s about eating right. A well-balanced diet ensures that your breast milk is rich in the nutrients your baby needs for growth and development.

Key nutrients to focus On:

1. Protein: Essential for milk production, protein-rich foods help support your baby’s growth and your own muscle recovery postpartum. Include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds in your diet.
2. Calcium: Calcium is crucial for your baby’s bone development and for maintaining your own bone density. Aim to consume at least 1,000 mg of calcium per day through dairy products, leafy green vegetables, tofu, and fortified foods.
3. Iron: Postpartum iron levels can be low, especially if you experienced significant blood loss during childbirth. To prevent anemia, include iron-rich foods like red meat, poultry, fish, beans, and fortified cereals in your meals.
4. Omega-3 Fatty Acids: These are important for your baby’s brain development. Fatty fish like salmon, sardines, and mackerel are excellent sources. If you’re vegetarian or vegan, consider flaxseeds, chia seeds, and walnuts.
5. Vitamins and Minerals: Ensure a variety of fruits and vegetables to cover your vitamin and mineral needs, such as vitamin C, vitamin A, folic acid, and potassium.

Foods that can boost milk production

While no single food will dramatically increase milk supply, certain foods are believed to support lactation and overall milk production:

1. Oats: Oats are rich in iron, which is essential for milk production. They’re also a great source of energy, helping you stay nourished throughout the day.
2. Fenugreek: This herb has been traditionally used in many cultures to boost milk supply. It can be consumed as a tea, in capsule form, or added to meals.
3. Garlic: Known for its lactogenic properties, garlic is a common ingredient in many dishes and can help increase milk production.
4. Fennel Seeds: These seeds are thought to stimulate milk production and can be added to meals or consumed as a tea.
5. Barley: Rich in beta-glucan, barley is another grain that is believed to boost prolactin, the hormone responsible for milk production.

Foods to avoid while breastfeeding

While most foods are safe to eat while breastfeeding, some should be consumed with caution or avoided altogether:

1. Caffeine: High levels of caffeine can lead to irritability and sleep disturbances in babies. Limit your intake to about 300 mg per day, which is roughly one to two cups of coffee.
2. Alcohol: If you choose to drink alcohol, it’s best to do so sparingly.
3. Fish high in mercury: Avoid fish like swordfish, king mackerel, and shark, which have high mercury levels that can harm your baby’s developing nervous system.
4. Spicy foods: Some babies may be sensitive to spicy foods, leading to fussiness or digestive issues. Monitor your baby’s reaction and adjust your diet accordingly.
5. Allergenic foods: If there’s a history of food allergies in your family, be cautious with common allergens like nuts, dairy, and shellfish. Introduce these foods slowly and observe any reactions in your baby.

Cultural dietary practices in the UAE and the UK

UAE:
In the UAE, traditional postpartum practices often emphasise foods that are warming and nourishing. Dates, honey, and lamb are commonly consumed to restore energy and promote recovery. Herbal teas such as fenugreek and fennel are popular for boosting milk supply.

UK:
In the UK, postpartum diets are more varied, with an emphasis on balanced meals that include all food groups. Porridge (oats) is a common breakfast choice, offering a great start to the day with its lactogenic properties. Fish and chips are a beloved staple, though it’s recommended to choose fish low in mercury.

Final thoughts

Maintaining a nutritious and balanced diet while breastfeeding is essential for your health and your baby’s development. By focusing on key nutrients, incorporating foods that support milk production, and being mindful of foods to avoid, can help you enjoy a healthy breastfeeding journey.

For personalised advice on your diet while breastfeeding, or any other concerns, feel free to book a virtual consultation with me. As a lactation consultant, I’m here to support you through every step of your breastfeeding journey, no matter where you are in the world.

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