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health-care provider. She may recommend simple testing or vitamin supplements. Breastfeeding is still best in these situations.
Do I have to eat certain foods or take supplements in order to produce enough milk?
No. However, in some cultures it is customary to eat certain foods after the baby is born in order to promote milk production. Interestingly, many of these customary “mother foods” are packed with B vitamins, iron, calcium, protein, antioxidants, and anti-inflammatory properties, which may help support lactation nutritionally. If your traditions recommend eating (or avoiding) certain foods after birth, you should feel encouraged to do so.
Sometimes mothers are told they need to take a certain herb, drink a commercial herbal tea, eat oatmeal or oatmeal-based “lactation cookies”, or even drink one dark beer each night in order to produce. While most of the recommendations aren’t harmful, and some may even be beneficial from a nutritional standpoint, they aren’t likely to make or break your breastfeeding relationship. Milk production is controlled inside the breast, by the frequency and thoroughness of milk-removal. The best way to encourage your body to make all the milk your baby needs is to feed on demand.
Please keep in mind that consumption should be limited while you are breastfeeding. Always talk to your health-care provider or traditional healer before taking any herbs or over the counter medications. If you are concerned about your milk production, talk to an IBCLC or other breastfeeding support specialist.
Can I diet while breastfeeding?
Reducing the number of calories you eat daily and avoiding desserts, sodas, chips, and other foods with “empty calories” will not cause your milk to lose nutritional value. Many mothers find that breastfeeding alone helps them lose the extra weight they gained during pregnancy. It is possible to lose additional weight through restricting calories while you are breastfeeding, but the current recommendation is that the diet not include fewer than 1800 calories per day (Lauwers & Swisher, 2011).
Are there foods I should avoid while breastfeeding?
The short answer is that there are no foods all mothers should avoid. Diets vary around the world, and so do the traditions of foods to eat or avoid while breastfeeding. Many experts recommend avoiding fish that are known to have high levels of mercury (tuna, swordfish, and others), foods like margarine that are high in trans fats, and foods that are common allergens like peanuts. However, the research on these topics is incomplete. Discuss any dietary restrictions you would like to make with your health care provider or IBCLC. It should be noted that milk-based formulas, including homemade formulas, contain trans fats (Mozaffarian et al., 2006; Satchithadandam et al., 2002; Ratnayake et al., 1997), and most formulas contain common allergens such as animal milk or soy proteins.
I have heard that certain diets will make my milk much healthier for my baby. Should I still breastfeed if I don’t eat a traditional or natural-food diet?
Definitely. While a diet rich in fresh fruits and vegetables and low in processed foods is an ideal choice for your and your family’s health, breastfeeding always provides the best possible nutrition for your baby, even if your diet is not as wholesome as it should be. A mother eating a and a mother eating a whole-food diet may have some different types of fat and slight differences in the levels of some vitamins in breast milk, but this variation is not as great as the nutritional difference between broccoli and candy. Your milk is still best, even if your diet is not.
I have heard that what I eat and drink goes into my milk–so if I eat french fries or drink soda, my baby gets the same fat and sugar through my milk?
The old adage “you are what you eat” sounds catchy, but it is not helpful to breastfeeding mothers wondering if their milk is nutritious enough for their babies. Most of the nutrients found in your milk do not pass directly from your food to your blood to your milk– is much more complex. Many substances in the foods you eat are never found in your milk, while others can pass through. However, no matter how much junk food you eat, there is no evidence to support the idea that your milk is not the best available food for your baby.
If my milk is still the best choice for my baby, why should I bother to try to make healthier food choices for myself?
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