There are tons of questions moms have when it comes to breastfeeding. What you can eat while breastfeeding is a common one.

Women often wonder if what they eat might affect their breast milk and their baby.

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Can I Eat Dairy While Breastfeeding?

Yes, you can have dairy! 

You can actually eat whatever you like during breastfeeding unless you notice a clear reaction in your baby to a particular food you ate. 

But you’ll need to pay attention to cues from your baby to make sure they’re not sensitive to dairy.

Molecules of protein from cow’s milk (called casein) passes easily into breast milk and may bother some babies.

The most common source of food sensitivity in breastfed babies is cow’s milk (either from the the mom’s diet or from the formula ingredients). It causes symptoms in a small percentage of newborns (between 2-3%).

For babies, food sensitivities and allergies often show up in the form of:

• Gas

• Blood or mucous in stools

• Rash/Eczema

• Excessive spit up or vomiting

• Colic

• Diarrhea

• Congestion, runny nose

• Wheezing, coughing

NOTE: If your baby develops any obvious reactions, consult with your doctor.

Other foods that are often a culprit of food sensitivities in babies are: wheat, corn, fish, eggs, or peanuts.

PRO-TIP: If you suspect something in your diet might be affecting your baby, avoid the food or drink for 2-3 weeks to see if it makes a difference in your baby's behavior. 

 

What Food Should Nursing Moms Avoid While Breastfeeding?

The only food every nursing mother should avoid are fish that contain high mercury levels.

According to the FDA, women who are pregnant and breastfeeding should avoid king mackerel, shark, marlin, tilefish, and bigeye tuna.

Also, nursing moms should limit fish that’s lower in mercury (like salmon, tilapia, trout, catfish) to 8-12 ounces per week. 

 

DID YOU KNOW?

You can’t change the amount of fat in breast milk, but you CAN change the type of fat.

So be sure to add good, healthy fats to your diet whenever possible.

Studies show that maternal levels of DHA (one of the most important types of omega-3s) DIRECTLY influences the levels of DHA in breast milk.

So take a daily, high-quality DHA fish oil supplement to ensure you and  baby are getting enough.

We love THIS gummy DHA supplement because it tastes like strawberries (not yucky fish oil) and boosts the omega-3s in your breast milk.

What Should I Eat While Breastfeeding?

Remember all that healthy eating you did while you were pregnant? 

It’s important to continue eating a nutritious, varied diet while you’re breastfeeding.

 But we have great news!  

 With rare exceptions - breastfeeding moms can eat pretty much anything they want! 

 So there’s no need to go on a special diet just because you’re nursing. You can enjoy pizza, ice cream, chocolate, and other splurges every so often, but moderation is key. 

Eating a healthy, varied, well-rounded diet is important during breastfeeding because it helps fuel your postpartum recovery and milk production.

Vary Up Your Foods

Varying up the foods you eat while breastfeeding serves a DOUBLE purpose.  

1. It ensures you get all the vitamins and nutrients you need to heal postpartum. 

2. It flavors your breast milk…

Eating a wide variety of foods will expose your baby to new taste sensations each time they nurse! 

Studies show that some flavors in the foods you consume show up in your breast milk within 1-2 hours after eating.

Babies are more likely to accept and enjoy new solid foods after they’re exposed to a wide variety of flavors via breast milk as an infant.

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