Congratulations Mum!!
You’ve just gone through one of the most amazing and challenging experiences of your life. Now, you’re holding your precious little one in your arms, and it’s time to start your breastfeeding journey. But after all the hardship of labour and delivery, you’re probably craving something comforting and nourishing.
While indulging in a juicy steak, an egg royal with a smooth and running egg or sushi might be tempting, your breastfeeding diet needs to be considered carefully to ensure your baby stays healthy and comfortable. Even though you’re probably dreaming of a pizza or some spicy food, some foods might not be the best for your little one’s tummy.
So, what should you avoid while breastfeeding? Let’s see the foods that can affect your baby and some healthy alternatives that will keep you feeling great while you nourish your little one.
Why Does Your Breastfeeding Diet Matter?
Did you know that what you eat can actually make its way into your breast milk and affect your baby? Your diet while breastfeeding plays a huge role in keeping both you and your baby healthy. According to the NHS, while there’s no official “don’t eat” list, some foods can upset your baby’s stomach, causing gassiness, fussiness, or even discomfort
Your breastfeeding diet should include plenty of healthy, nutrient-rich foods to support both your own recovery and your baby’s development. But there are a few foods to avoid for the smoothest, most comfortable breastfeeding experience.
Foods to Avoid While Breastfeeding
- Caffeine
While a cup of coffee might be your morning ritual, caffeine can affect your baby’s sleep patterns. Babies don’t metabolise caffeine as well as adults, so it can stay in their system longer. Consider cutting back on coffee, tea, and chocolate if you notice your baby is more fussy or restless.
- Alcohol
Yes, a glass of wine can feel tempting, but it’s best to avoid alcohol while breastfeeding. Alcohol can pass through breast milk, affecting your baby’s development and sleep patterns. If you do indulge, wait at least two hours before nursing.
- Fish
Certain fish, like swordfish, shark, and tuna, contain high levels of mercury, which can be harmful to your baby’s developing nervous system. Opt for fish low in mercury, like salmon or sardines, to keep your breastfeeding diet healthy without compromising your baby’s health.
- Tomatoes and Citrus
These foods are acidic and can cause heartburn and discomfort for your baby. If you notice your little one becoming gassy or fussy after you eat pizza or tomato-based pasta, try cutting back on tomatoes and citrus fruits like oranges and lemons.
- Dairy
Many babies are sensitive to the protein in cow’s milk, not necessarily the lactose. If your baby is extra fussy or gassy, try eliminating dairy products from your diet, such as milk, cheese, and yogurt. Consider switching to plant-based options to see if it helps your baby.
- Garlic and Strong Spices
While garlic and spices can make your food delicious, they can change the taste and smell of your breast milk. This can make your baby reluctant to nurse or even cause tummy troubles. Foods like onions, spicy peppers, and curry can also have the same effect.
- Processed Foods
While easy to grab in a busy moment, processed foods are often packed with sugar, salt, and preservatives. These won’t do your body any favours and might cause irritability or discomfort for your baby. Stick to whole, unprocessed foods whenever possible.
What Should You Eat?
A breastfeeding diet should be all about balance. Make sure you’re getting enough nutrients to keep your energy up and your milk supply steady. Here are some great alternatives to help you stay healthy:
- Iron-rich foods like spinach, lean meats, and legumes
- Healthy fats from avocados, nuts, and olive oil
- Complex carbs like whole grains, brown rice, and quinoa
- Protein from eggs, tofu, and beans
- Fruits and vegetables for vitamins and fiber
Hydration is equally important, so don’t forget to drink plenty of water to keep up your milk supply.
Postpartum Tip: Newborn Session and Feeding
As a newborn photographer, I see lots of newborns, and I’ve noticed some babies get upset during sessions. Most of the time, it’s due to what the mum ate in the 24 to 48 hours before the session. To ensure the best results and avoid any unnecessary tears (from your little one), I send my clients a list of foods to avoid while breastfeeding prior to their newborn photoshoot. After all, we want those adorable photos, not a crying baby!
So, if you’re planning to have a newborn session soon, keep in mind that what you eat during the days leading up to the shoot can make a big difference.
Now, every baby is different, of course, and when all else fails, Gripe Water or Infacol can help.
Are babies fussy? Of course.
Gassy? Sure.
Will this list work for every baby?
Not necessarily, but it has worked for many, and that’s worth passing along. Some people will say they ate everything and it didn’t affect their baby, and that’s awesome! But for many others, it’s essential to keep a close eye on patterns. If you notice your baby becomes fussy every time you eat a certain food, try cutting it out and see if things improve.
Related article: The Postpartum Recovery Tips No One Talks About—But Should
NHS Guidance on Breastfeeding
If you have concerns about your diet or what foods to avoid while breastfeeding, always consult your doctor or a breastfeeding consultant. The NHS offers helpful advice on this topic, including tips for a balanced breastfeeding diet. You can check out the NHS website for more information.
Breastfeeding is an incredible experience, but it can also come with its challenges. By paying attention to your diet and food avoid while breastfeeding, you can make the process a lot smoother for both you and your baby. Remember, every baby is different, and what works for one might not work for another, so keep an eye on their reactions and make adjustments as needed.
Download the Free Mum2Mum Survival Guide
As a new mum, it’s important to feel supported, and that’s why I’ve created the Mum2Mum Survival Guide, a free resource full of tips and advice from one mum to another. This guide will help you feel empowered and informed during your postpartum recovery.
Looking to capture those precious moments during this beautiful journey?
As a newborn photographer, I’d love to help you document these special days. Check out my newborn photography sessions, and let’s preserve the memories of your baby’s first moments! Or fill out the form below and let’s have a chat.
