Nutrition While Breastfeeding
Breastfeeding is a time of increased nutrient and energy demands on the body. While you do not need to have a perfect diet to make high quality milk, it is important to prioritize nutrient-dense foods and eating enough calories to support your body while lactating as well as recovering from pregnancy and birth. Expect to eat significantly more than you did while pregnant - at least 500 extra calories a day but may be more depending on if you have an active lifestyle.
What nutrients should I prioritize?
Important nutrients that are needed in higher amounts during breastfeeding include Vitamin A, Vitamin C, chromium, copper, and iodine. Other important nutrients include calcium, zinc, iron, essential fatty acids, protein, B vitamins, and folate. Here are a few good sources of these nutrients:
Vitamin A: green leafy vegetables, red/orange vegetables (ex. sweet potatoes, carrots)
B vitamins: leafy greens, dairy, meat
Vitamin C: broccoli, bell peppers, strawberries, oranges, kiwi
Chromium: broccoli, mushrooms, oatmeal, prunes, nuts, asparagus, whole grains, brewer's yeast
Copper seafood, whole grains, kale, nuts/seeds, fermented soy
Essential fatty acids: Fish, flaxseeds, walnuts
Iodine: seaweed, fortified salt
Iron: meat, tofu, leafy greens
Zinc: red meat, cashews, oats
Do I need to continue my prenatals?
Prenatal vitamins are not necessary for lactation but may be a good idea to continue unless sure enough getting these nutrients elsewhere in diet.
I heard that high fiber foods like cauliflower or beans can make my baby gassy. Can I eat that or is there anything I should avoid eating?
In general, there is no need to restrict diet of any food while breastfeeding. Breast milk is made the from the contents of your blood, not your stomach. It is true that some proteins that we eat, such as cow’s milk protein, do end up migrating to the breast milk via the blood stream and in some babies do cause an allergic reaction. However, there is no need to restrict your diet of anything unless there is a confirmed allergy with symptoms like congestion, eczema, projectile vomiting, slow weight gain, etc. You may also want to be careful with large amounts of caffeine - it is recommended to limit intake to 300-500mg daily (about 2-3 cups of coffee).
Will drinking lots of water increase my supply?
Drinking to thirst is enough. Large amounts of water will not increase supply and may even cause complications from overhydration.
Is there anything I can eat that can increase my supply?
Milk supply is primarily based on frequent and effective milk removal, but foods that are considered to support milk supply include anise, quinoa, oats, dark chocolate, whole grain barley, nuts, seeds (flax, sesame, chia), dates, and dark green leafy vegetables.
I have more questions about nutrition while breastfeeding, where can I learn more?
I offer virtual or in person lactation consultations and accept most insurance plans for covered support, you can book an appointment here. If you have more complex nutritional needs due to a medical condition, I also recommend working with a dietician who specializes in postpartum nutrition who can provide more in depth guidance.
Sources:
https://www.ncbi.nlm.nih.gov/books/NBK501467/
https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html
Amabebe E, Robert F, Obika L. Osmoregulatory adaptations during lactation: thirst, arginine vasopressin and plasma osmolality responses. Niger J Physiol Sci. 2017;32(2):109–116.
Ndikom CM, Fawole B, Ilesanmi RE. Extra fluids for breastfeeding mothers for increasing milk production. Cochrane Database Syst Rev. 2014;6:CD008758. doi: 10.1002/14651858.CD008758.pub2
