Nursing mothers may burn an average of an extra 500 calories a day while breastfeeding, but that isn't a free pass for adding junk food and chocolate into their diets.
A healthy balanced diet is best for both mum and baby while breastfeeding, and while there are no strict rules on what you shouldn't eat while nursing, there are some foods and drinks that are best avoided or at least limited.
© Photo: iStockA healthy balanced diet is best for both mum and baby while breastfeeding
Studies have found that rather than negatively impact milk supply and quality, poor diet choices while breastfeeding have the most impact on the mother's health. However, some things – such as caffeine and alcohol – can pass into breast milk in small quantities, which can sometimes have an impact on a baby's behaviour and digestion.
We caught up with Dietician Ro Huntriss, Founder of Dietitian Ro & Fertility Dietician UK, to find out what other nutrition know-how breastfeeding mums need for the health and comfort of their babies.
Caffeine
When you're surviving on little or broken sleep, it's no surprise many new mothers rely on caffeinated drinks or chocolate as a much-needed pick-me-up. And while you don't need to cut caffeine out of your diet completely, it is better to restrict the amount you consume – and consider timing your tea or coffee fix to after a feed rather than before.
This is because it is estimated that 0.06 to 1.5 percent of the amount of caffeine that is drunk crosses into breast milk and can sit in the body for long periods – particularly so for newborns. This can lead to babies showing signs of agitation, jitteriness, constipation and unsettledness, and can also have negative impact on a mother's health, too.
© Photo: iStockIt is recommended to limit caffeine intake while breastfeeding
One study found that caffeine can reduce milk supply and may even be implicated in recurrent mastitis (Australian Breastfeeding Association, 2004), while other research suggests that mothers who drink caffeinated beverages may have lower iron levels in their breast milk than those who abstain.
"Caffeine can reach your baby through breastmilk which can make them restless and keep them awake. It is therefore recommended that women limit caffeine to 200mg per day. To give context, a mug of instant coffee contains approximately 100mg caffeine; and, in addition to tea and coffee other foods and drinks such as colas and chocolate contain caffeine too so it's important to consider all caffeine sources," Ro recommends.
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Alcohol
After abstaining from drinking alcohol during pregnancy, you may be looking forward to having a well-deserved tipple after welcoming your baby, and the good news is you don't have to give up alcohol completely while breastfeeding.
However, as with caffeine, it is important to limit the amount you are drinking, not only because of the impact it may have on your baby, but also for safety reasons.
© Photo: iStockBreastfeeding mothers should drink alcohol in moderation
Studies show that within 30 minutes of a mother having one alcoholic drink, it can have a mildly sedative effect on baby as well as reducing a mother's letdown reflex.
The NHS say that an occasional drink is unlikely to harm your baby, but if possible, you should allow two to three hours in between drinking and breastfeeding (only once breastfeeding is well established), to allow time for the alcohol to leave your breast milk.
Ro says: "Guidelines suggest that an occasional drink is unlikely to harm your baby, especially if you wait at least two hours after having a drink before breastfeeding. However, regularly drinking above the recommended limits of no more than 14 units per week can be harmful to both you and your baby so stick within these limits and consider the timing at which you drink should you choose to."
READ: 4 reasons why your baby won't stop crying and how to stop it
Highly-processed foods and additives
© Photo: iStockSwap junk food for a diet of clean, whole foods
Junk foods and additives are best avoided at any time, but especially while breastfeeding, with mothers instead advised to focus on consuming a diet of clean, whole foods. This is because they provide excessive calories with little nutrition to meet the body's increased demands during breastfeeding.
Meanwhile, research has also suggested that a mother's diet while nursing may influence her child's diet preferences later in life, with one finding that a child whose mother ate more vegetables while breastfeeding is also more likely to eat more vegetables at the age of six (Beckerman JP, Slade E, Ventura AK, 2020). So not only will your own health benefit, but you may be also helping to establish better eating habits in your child from a very early age.
Fish
There are no strict guidelines on fish consumption while breastfeeding, but for safety, some mums may prefer to follow the recommendations for pregnancy in order to limit their mercury intake.
The transfer of mercury is very low through breast milk, but it is still a good idea to keep your consumption as low as possible to avoid a build-up of mercury in the blood.
Ro explains: "The NHS recommends that women who are breastfeeding have no more than two portions of fish per week, a portion being 140g. The NHS also recommends that fish such as shark, swordfish and marlin should be eaten no more than one time per week. Other guidelines recommend avoiding such fish entirely. This is due to levels of mercury and other pollutants found in fish."
What foods cause gas in a breastfed baby?
"Some babies can be sensitive to dairy products causing fussiness, bloating or gas. Cruciferous vegetables, a common digestive trigger in adults, can also affect some babies offering symptoms of gas and discomfort," says Ro.
"It is also important to be aware of key allergens such as fish, shellfish, soya, nuts, eggs and cow's milk. It is recommended to introduce these allergens from six months in small amounts so that you can observe a reaction. Allergic reactions usually happen within a few minutes following consumption. Look out for signs such as sneezing, wheezing, red and itchy eyes or worsening eczema symptoms. Severe reactions require urgent medical treatment whilst mild symptoms can be discussed with your doctor or healthcare team."
READ: 7 top tips for new parents to help you with your newborn
Can I eat chocolate while breastfeeding?
Chocolate can offer a much-craved pick-me-up during the early days of sleep deprivation and round-the-clock feeding. And while a little bit of chocolate will cause no harm to mum or baby, it should still be considered a treat and eaten in moderation as part of a healthy, balanced diet. Chocolate also contains caffeine so should be factored into your daily caffeine allowance.
References:
Beckerman, J. P., Slade, E. and Ventura, A. K. (2020) “Maternal diet during lactation and breast-feeding practices have synergistic association with child diet at 6 years,” Public Health Nutrition. Cambridge University Press, 23(2), pp. 286–294. doi: 10.1017/S1368980019001782.
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