Breastfeeding? No Need for Diet Rules
Many people think that if they breastfeed, they have to stop eating flavorful foods and skip spices altogether.
- Alicia thought she had to give up cooking mole and making homemade salsa.
- Mira was worried she’d have to forego curries.
- Linh thought she’d have to stop putting chiles in her Bún bò Huế.
- Bora’s mom told her she’d have to skip the Kimchi while nursing.
Good News: eating only bland foods while breastfeeding is another urban myth!
Myths about breastfeeding commonly come from friends or family members, who have passed down advice from older generations. Sometimes this information isn’t backed by science and encourages women to limit their diets when they don’t have to.
Myth Busting Common “Diet Rules” for Breastfeeding
Have you heard any of these common myths? It’s time to set the record straight!
Strong flavors such as garlic can change the flavor and smell of human milk. However, it does not usually make infants fussier. On the other hand, studies show that babies of moms who eat garlic tend to be more successful at nursing! Babies nurse longer, which could increase milk supply. Babies who find a variety of flavors in their human milk may transition easier to solid foods and family favorites.
#2 It’s best to avoid cold drinks while nursing.
Some Chinese and Southeast Asian women may commonly hear this advice, however, there is no scientific basis for this recommendation.
#3 It’s best to avoid “gassy foods” while nursing, like cabbage, broccoli, Brussels sprouts and beans.
These foods may cause gas for mom, but gas and fiber from foods are not passed along in human milk. You can enjoy as much as you can tolerate without the need to worry if it’s going to impact your baby’s tummy!
#4 You shouldn’t drink cow’s milk or eat dairy products while breastfeeding.
Cow’s milk allergy is very rare in exclusively breastfed infants. Compared to formula there is a much smaller amount of cow’s milk protein (a potential allergen) in human milk. Also, cow’s milk contains some nutrients (vitamin A, zinc, magnesium) that help the immune system, which may help reduce child allergic diseases. Avoiding dairy products when you don’t need to can result in calcium loss from your bones.
#5 No coffee until you stop nursing.
You may have given up coffee while pregnant. However, the caffeine passed into human milk is minimal. On the other hand, you also shouldn’t overdo it on caffeine because it can cause your baby to be fussy or irritable. Medical organizations recommend limiting caffeine to 200-300mg a day. Newborn or preterm babies process caffeine more slowly so you may want to consider lowering your caffeine intake even more. Keep in mind there are many sources of caffeine:
Brewed Coffee
100 mg per 8 oz.
Cola—regular and diet
35-50 mg per 12 oz.
Brewed tea
50-60 mg per 8 oz.
5-Hour Energy Extra Strength
230 mg in 1.9 oz.
Hershey’s Special Dark Chocolate bar
25 mg in 1.4 oz.
Hot chocolate mix
1-3 mg in 1 packet
#6 No more PBJ’s!
Back in the day it was recommended that pregnant and breastfeeding women avoid possible allergenic foods like soy, eggs, and peanuts. Research has shown that this restriction is not necessary. National and International Guidelines recommend that potentially allergenic foods such as peanut and peanut butter don’t need to be avoided by nursing moms. In fact, the early introduction of peanut-containing products to baby at 4-6 months may prevent peanut allergies. (If you or your baby have a diagnosed food allergy, speak with your doctor about eating allergenic foods.)
A special diet is not needed while you’re breastfeeding. While babies may get fussy, remember that there are many reasons for that! Babies’ gastrointestinal systems are still immature, so they may get gas or be fussy no matter what you eat! Babies also get gas from swallowing air while crying or eating too fast. Pay attention if there is a pattern to their fussiness—for example if it always happens when you eat a certain food or eat a lot of a certain food. Breastfeeding is still the best way to ensure your baby has fewer infections and also a lower risk of asthma and sudden infant death syndrome.
REFERENCES:
Author: Bridget Swinney MS, RDN, LD
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What’s causing gas in my breastfed baby?
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