Being a mom is not easy, especially in the postpartum period and even more so if you are breastfeeding. For attention to permitted and forbidden foods does not end with birth. Your body is still going through a lot of changes and is already using a lot of resources to recover from pregnancy and birth.

Breastfeeding requires an additional consumption of energy and resources from your body, in order to give the baby everything it needs to grow harmoniously. So everything you eat directly affects both the recovery rate of your body and your health, as well as the quality of breast milk and the nutrients you pass on to your little one. That's why it's important to pay attention to your nutrition and give yourself the most nutritious food possible.

Let's talk about what you can and can't eat when you're breastfeeding, and why.

Why is diet important while breastfeeding?

You've probably already heard that everything the mother eats is passed on to the baby through breast milk. But have you ever wondered how? So that you can understand why the mother's diet is so important during breastfeeding, here is what you should know about breast milk:

• High-quality breast milk is essential for the harmonious development of the baby.

• It contains all the nutrients that the little one needs in the first 6 months of life, except for vitamin D.

• The composition of breast milk changes throughout the lactation period, including depending on the foods you eat.

• The quality of breast milk decreases when the mother's diet is not nutritious enough.

• There are foods that are potentially toxic to breast milk, which is why they are not recommended during breastfeeding.

In other words, breastfeeding and milk production require a very high consumption of energy and resources from the mother's body. And if you don't compensate this consumption with a caloric surplus and a sufficient intake of nutrients, you won't be left with enough energy to continue producing equally nutritious breast milk for the baby.

So although it is not necessary to follow a special and strict diet during breastfeeding, it is essential to have a balanced diet. By ensuring the optimal functioning of your body and avoiding deficiencies, you offer a healthy life not only to you, but also to your baby. The postpartum period is not an easy one, your body goes through a lot of challenges, including postpartum bleeding.

Choose a varied diet, rich in fruits and vegetables, as well as an intimate care with organic and 100% natural products , so as to give your body the support it needs for an optimal recovery, without negative effects.

Forbidden Food - what you are not allowed to eat when breastfeeding

Let's first talk about the forbidden foods in breastfeeding, because there are many rumors that amplify the fear of food and demonize certain foods. What you need to know from the start is that the dose makes the poison, and moderation is the key.

Indeed, there are certain foods that can change the flavor of breast milk: spices, drinks, etc. But researchers say these changes are unlikely to affect the baby.

Foods that cause gas (especially cruciferous vegetables) are also said to make your baby bloated, for example cauliflower or broccoli. Yes, they are rich in raffinose and oligosaccharides that are harder to digest, which is why bloating occurs. But studies confirm that these compounds are not transferred into breast milk, so they will not affect your baby.

So unless you have allergies or intolerances, you can eat almost any food during breastfeeding as long as you don't overdo it and have a balanced diet overall. But if you're in any doubt, ask your doctor before cutting foods out of your diet.

Once we have established these things, we can also move on to the "forbidden" foods. They are actually foods that are often recommended to be avoided or limited not only during breastfeeding but also in general, because they may contain certain bacteria or nutrients that are less beneficial for the body. See below what they are and why you should be careful about the amount you consume, especially when you are breastfeeding:

Raw eggs/foods containing raw eggs

Raw or undercooked eggs are at increased risk of being contaminated with salmonella and causing food poisoning. It is good to avoid both raw eggs and preparations containing raw eggs (eg: mayonnaise prepared from raw yolk), and this applies not only during breastfeeding.

But be careful, eggs are NOT prohibited during breastfeeding, on the contrary. They are foods rich in protein, fat and a lot of beneficial micronutrients for the body, which is why even a slight increase in the consumption of boiled eggs is recommended when you are breastfeeding. So you don't have to avoid them, just make sure they are cooked well.

Soft cheeses

It is, more precisely, the content of unpasteurized milk that is generally used in the preparation of soft cheeses (eg brie, camembert, etc.). Unpasteurized milk can be contaminated with Listeria bacteria, and can cause listeriosis: a type of food poisoning.

Check the label. It's okay to eat soft cheeses too, but make sure they're made from pasteurized milk.

Unwashed fruits and vegetables

Likewise, it applies all the time, not just while breastfeeding. Fruits and vegetables can contain a lot of bacteria and toxins, including parasites, pesticides and chemicals they've been treated with, and washing them ensures they won't end up in your body.

Toxoplasma gondii is one of the most common parasites found on unwashed fruits and vegetables, and can cause toxoplasmosis.

Raw meat

Salmonella, toxoplasmosis, trichinella and e-coli, all of which can also be caused by eating various types of raw meat. Always make sure you only eat meat that is sufficiently cooked, as cooking destroys many of the toxic compounds.

Mushrooms

There are specialists who advise avoiding mushrooms during breastfeeding, especially during the first 3 months of the baby's life. They can contain toxic substances that end up in breast milk and can cause allergies or other digestive problems for the little one because his digestive system is not developed enough.

Sweets

Sweets and sugar are not prohibited during breastfeeding, but a reduced consumption is recommended. Excessive sugar consumption can increase the baby's predisposition to obesity, according to doctors.

Caffeine and alcohol

About 1% of the amount of caffeine consumed by the mother is transferred into breast milk and passed on to the baby, who will need much more time to metabolize it. Studies have not been able to prove that the baby's sleep is affected if the mother drinks coffee or other drinks rich in caffeine, but it is recommended to limit consumption to no more than 3 cups a day.

The situation is a little more serious with alcohol, which has been shown to affect your little one's sleep and cause agitation. It seems that it can also decrease the assimilation capacity of breast milk by 23% after just 1-2 drinks consumed by the mother. That is why mothers are advised not to exceed 0.5mg of alcohol per kilogram of body and to wait at least 2 hours after consumption before breastfeeding.

CITRUs

Just like with mushrooms, but this time it's about acidity. Citrus fruits eaten by the mother can cause irritation, vomiting and restlessness in babies, because their digestive system is not yet developed enough for the acidity of these fruits.

Allowed Foods - what you are allowed to eat when breastfeeding

We also talked about this topic in the breastfeeding article, where we also gave you other information and useful tips about breastfeeding, its benefits and the positions in which you can feed your little one.

But we will now take a more detailed look at the foods that are not only allowed, but even recommended during breastfeeding. When you provide your body with diverse, nutrient-dense foods, you ensure both that you continue to feel good and that you can produce nutritious breast milk.

Fresh fruits and vegetables

Fruits and vegetables, whether fresh or frozen, are important sources of vitamins and antioxidants, fiber and minerals. They are necessary for the optimal functioning of the body and the strengthening of the immune system. Among the most nutritious fruits and vegetables are:

• Berries: rich in antioxidants and vitamin C
• Green vegetables: broccoli, kale, cabbage, spinach, parsley, rich in vitamins A, C, K, calcium and folic acid
• Carrots: contain beta-carotene which the body metabolizes into vitamin A
• Eggplants and bell peppers: They have a high water content
• Beans: rich in protein, fibre, folic acid, fatty acids, magnesium, potassium and vitamins A and C

Whole grains and seeds

High in fiber, fat and complex carbohydrates, whole grains and seeds provide a slow release of energy that lasts for hours and ensures satiety. You can include in a balanced diet:

• Oatmeal

• Cornflakes

• Whole grain rice

• Chia seeds

• Hemp seeds

• Flax seeds

PROTEIN

Protein needs during breastfeeding differ for each woman, but it is important to consume a sufficient amount of protein to support body functions, hormonal balance and tissue repair. Among the most important sources of protein are:

• Animal sources: lean meat (chicken, turkey), fish, eggs, dairy

• Plant sources: soybeans, peas, lentils, beans, chickpeas, cashews, pistachios, almonds, hazelnuts

Fatty acids (Fats)

Fatty acids support the development of the baby's brain and are a source of energy for the mother, so it is important to include them in the diet. When glucose cannot be used to generate energy, fatty acids become the fuel for the body's cells.

Important sources of fatty acids are:

• Fish and seafood

• Avocado

• Olive oil

• Eggs

• Cock

• Fatty yogurt

• ALMOND

• Flax and pumpkin seeds

Fish/seafood

Apart from being foods rich in fatty acids, they are excellent sources of protein, vitamins and minerals. Among the most nutritious types of fish and seafood are:

• Salmon

• Trout

• Sardinia

• clams

• Crab

Keep in mind, however, that fish can be contaminated and contain high levels of mercury. Do not consume it in excess to protect the development of the baby's nervous system.

Caloric needs during breastfeeding

If you are breastfeeding, you may have noticed that the feeling of hunger is also increased. The impression that "you are hungry all the time" is also not excluded. The last thing you want to do is judge and blame yourself.

Because of the high energy consumption of postpartum and breastfeeding, your body actually needs extra calories, and that's why it's asking for it. Hunger is not just a sensation, it is a signal of a need.

Specialists recommend supplementing your diet with approximately 500 kcal per day when breastfeeding, from the healthiest and most nutritious foods.

Important supplements in breastfeeding

Food remains the body's main source of energy, from which it gets all the macronutrients it needs. Conversely, it's a bit more difficult to meet your micronutrient needs just from the foods you eat. When your body is deficient in certain vitamins and minerals, supplements can be very helpful in restoring balance.

Keep in mind, however, that supplements are taken only on the recommendation of the doctor, depending on the needs of your body. When you take them without a deficiency, they won't help you at all. Always seek a professional opinion before taking any supplement to confirm that it is safe.

Here are the most important supplements during breastfeeding:

multivitamin

Vitamin and mineral deficiencies are common in the postpartum period. Multivitamins can restore their levels in the body, especially if you can't meet your needs just by eating fruits and vegetables.

Vitamin B12

It is essential both for the health of the baby and for you during the breastfeeding period. Vitamin B12 is a water-soluble vitamin found in meat, fish or eggs, so the risk of deficiency increases even more if you have a vegan diet.

But you have to keep in mind that there are other supplements that contain B12, so you may not need to take them separately if you already use multivitamins.

Omega-3 (DHA)

Omega-3 fatty acids are essential for the health of the baby's skin, eyes and nervous system. And the concentration of Omega-3 in breast milk directly depends on its amount in your diet.

Omega-3 is found naturally in fish and algae, so it's a good idea to use such a supplement if you don't eat a lot of fish. Doctors recommend that breastfeeding mothers consume approximately 250-375mg of Omega-3 fatty acids per day.

Vitamin D

It is one of the vitamins that reach the body the hardest and which are often deficient, because:

• Only found in few foods (fatty fish or fish liver oil)
• Although it can be produced by the body from exposure to the sun, this is highly dependent on factors such as position on the globe and skin color.

Vitamin D plays an important role in bone and immune health, and it's a good idea to supplement when your body isn't getting enough of it.

Iron

Did you know that many children are born with iron deficiency? And even if they have resources, they are depleted in the first months of life. But iron is essential in the first year for the production of red cells and oxygenation of the body. That is why it is very important that the mother does not have iron deficiencies, so that she can provide the baby with the necessary amount through breast milk.

Foods naturally rich in Fe are meat (tomato, chicken, pork), seafood, dried fruit, beans, spinach, etc., but supplements can also be a good idea if you are deficient.

Breastfeeding teas

In general, teas have a soothing effect on the body and are also recommended during breastfeeding. They can also positively influence the quality of breast milk, helping to calm colic.

With the exception of green tea, black tea and other beverages that may contain caffeine, teas are allowed and recommended during breastfeeding for their calming effect. The consumption of:

• Chamomile tea: has a calming effect and supports the immune system for both mother and newborn. It can also help with insomnia if you have this problem

• Ginger tea: Supports production and can increase breast milk volume

• Fennel tea: contributes to the formation of the baby's immune system, being rich in vitamin C, magnesium, potassium and antioxidants

• Ginkgo Biloba tea: has a positive effect especially on postpartum depression, and can support memory and concentration.

Advice and recommendations on breastfeeding nutrition

If there's one takeaway from this article, hopefully it's that postpartum nutrition doesn't have to be a hassle. There are already a lot of challenges in postpartum care , and what you eat shouldn't be an added worry. But a way to take care of your body by providing nutritious food for both you and your baby.

It's not about having a broken list of YES and NO, it's about permission vs. forbidden, but about finding a balance between nourishing foods for the body and foods for the soul. You don't have to give up eggs, just foods that contain raw eggs. You don't have to give up sweets and coffee, just limit your consumption. Balance is the key.

And finally, we leave you with some last recommendations that can help you have the most suitable diet to support breastfeeding.

Increases water consumption

Not only caloric intake must be increased during breastfeeding, but also water consumption. It is recommended to drink 200-300ml more water per day than normal. Breast milk contains 87%-90% water, so hydration is very important.

Avoid smoking

As with alcohol, nicotine is quickly transferred into breast milk and also affects the amount of milk produced. In addition, when the baby is in an environment where tobacco is present, we are talking about passive smoking that can cause agitation, diarrhea, vomiting and respiratory infections.

It is best to stop smoking completely while breastfeeding, or at least stop smoking 30 minutes before you breastfeed.

Do not use medicine without the doctor's consent

There are drugs that are safe during breastfeeding, but there are also drugs that can affect breast milk unexpectedly, reaching the baby in the form of toxic substances. Always talk to your doctor and ask for their advice before taking any kind of medicine, whether we are talking about treatments or dietary supplements.