In spite of what we sometimes hear, there are not really any blacklisted foods that must be avoided by breastfeeding moms, except for substances like caffeine, alcohol and tobacco. The taste of your breastmilk can change depending on the foods that you’re eating, so it’s a good idea to pay attention to the foods that you’re consuming, and your baby’s interest in breastfeeding. Some babies don’t take kindly to spicy foods, dishes with lots of garlic or onion, or other foods with “strong” flavours. Trial and error is your best bet in terms of determining which foods you and your baby will find most satisfying.
The best-bet foods for breastfeeding moms are those that contain calcium, iron and fiber: whole grains, fruit, peas, beans and nuts. Quinoa is a great option as it contains iron, magnesium, phosphorus, fiber and vitamins B1, B2 and B6!
Quick and tasty chickpea & quinoa salad, courtesy of fussfree cooking blog
It’s best not to stress too much about your breastfeeding diet, you can eat pretty much anything in moderation. But to keep up your strength, you can try to incorporate good fats, particularly unsaturated fats (avocados and olive oil, for example), which will help with your baby’s neurological development. And of course, don’t forget to drink plenty of liquids! Water and herbal teas are great choices, whereas coffee and black tea contain caffeine, which is not great for baby.
Mothers sometimes worry about milk production, thinking that baby is not getting enough milk, or always seems hungry and is wanting to breastfeed too often. If you’re geniunely concerned about milk production, it’s best to talk to a lactation consultant. If you’re happy with your breastfeeding routine, but are just interested in upping the ante a little, here are some milk-boosting edible ideas:
- fenugreek or blessed thistle (in capsule form)
- fennel, galega officinalis and anise (in tea form)
- malt (you can try alcohol-free beer to stimulate milk production, or eat malt in cereal form)
Mint, sage and parsley might prohibit milk production if consumed in large quantities, but are generally without consequence if used in moderation to garnish a delicious dish.
Original post by Léa J. Translated and adapted by Maeghan B.