CG Mother’s Diet While Breastfeeding -

Mother’s Diet While Breastfeeding

Breast milk is a living substance that changes with your baby’s needs at every feeding. It provides vital nutrients, immune-boosting cells, stem cells, and food for healthy gut bacteria—things that no formula can replicate. The great news is that these essential components remain strong, no matter what you eat. Even in times of famine or when a mother’s nutrition is limited, her body continues to produce milk that gives her baby the best possible nutrition for growth and development.¹ This shows just how amazing and adaptable breast milk is in supporting your baby’s health, no matter the circumstances.

Why Nutrition Matters for Breastfeeding

A healthy, balanced diet is important for a new mom’s recovery and overall well-being. Breastfeeding requires extra calories and nutrients to support milk production and maintain optimal health. If your diet lacks essential vitamins, minerals, protein, and healthy fats, your body may tap into its reserves, potentially leading to nutrient deficiencies that could affect both your health and milk supply.² Eating a balanced diet rich in these nutrients helps prevent deficiencies, ensures a healthy milk supply, and supports your long-term health as a mother.³

Foods to Include in Your Diet

Incorporating a variety of nutrient-dense foods into your meals is key.^1,2 Here are some food categories to focus on:

Fruits and Vegetables: Packed with vitamins, minerals, and fiber, fruits and vegetables support digestion and overall health. Aim for a colorful variety, as each color represents different nutrients and antioxidants that benefit both you and your baby.
Whole Grains: Whole grains like oats, quinoa, and brown rice provide fiber, iron, and essential B vitamins. They help keep you full and energized throughout the day, which is important when you’re adjusting to life with a newborn.
Lean Protein: Include a variety of protein sources, such as chicken, turkey, tofu, lentils, and beans, to support muscle health and milk production. Protein is essential for the body’s repair and recovery after birth.
Dairy and Dairy Alternatives: Dairy products provide calcium, protein, and other essential nutrients for both your health and your baby’s development. If you’re dairy-free, consider fortified plant-based alternatives like almond or soy milk to ensure you’re still getting the nutrients you need.
Hydration: Staying hydrated is crucial for maintaining a healthy milk supply. Breastfeeding increases your need for fluids, so aim for 8-12 cups of water a day to stay hydrated and support milk production.

Nutrient Stability in Breast Milk

Breast milk is a dynamic substance that evolves with your baby’s needs at each feeding. Most key components of breast milk, such as lactose (milk sugar), proteins, and fats, remain relatively stable regardless of your diet. In addition, the average caloric value of human milk stays fairly consistent, ensuring your baby receives a steady supply of energy everyday.

Fats: While the fat content of breast milk remains stable, the type of fat—such as monounsaturated fats, polyunsaturated fats, and saturated fats—can fluctuate depending on a mother’s diet. For example, a vegetarian mother may have lower levels of DHA (a type of Omega-3 fatty acid) in her milk since she may not consume fish, a key source of DHA. This can be boosted by supplementation.⁴
Vitamin D: While breast milk contains enough vitamins to support your baby’s growth and development, vitamin D levels may be insufficient for infants who are exclusively breastfed, especially if their mothers are deficient too. If mothers’ vitamin D levels are low, a supplement of 6,400 IU/day can raise the vitamin D levels in mothers’ milk high enough so that the baby will not need additional supplementation.⁵
Iron: A healthy, full-term baby typically doesn’t need additional iron until around 6 months of age, when they begin eating solids. Iron in human milk is highly bioavailable, meaning it’s easily absorbed by your baby. Even though human milk contains less iron than cow’s milk or iron-fortified formula, the iron in breast milk is more effectively absorbed by your baby, making it the optimal source of iron during the early months of life.⁴

Common Myths About Diet and Breastfeeding

There are many myths and misconceptions surrounding a mother’s diet and breastfeeding.^6,7 Here are a few to clear up:

Certain foods will increase milk supply: While there are many foods that are suggested to help increase milk production, there is little evidence to support this advice. That being said, foods like oatmeal, brewer’s yeast, and flaxseeds are good sources of vitamins and fiber and can be a part of a healthy diet.
Spicy or “gassy” foods will upset your baby: This is a common concern, but most babies are not sensitive to foods that their mothers eat. However, if you notice that your baby consistently has symptoms (rash or fussiness) after you consume certain foods, you may consider a temporary elimination diet to see if their symptoms improve.
Breastfeeding mothers should avoid certain foods: There is no need for most breastfeeding mothers to restrict any food or food groups. Instead, focus on balance and variety to support both your health and your baby’s.
You need to drink milk to make milk: Consuming enough calcium, protein, and fat is important, and there are many foods that contain these nutrients—milk is not the only source. If you don’t drink milk, you don’t have to start just because you are breastfeeding.
You need to eat twice as much while breastfeeding: While breastfeeding does increase your energy needs, you don’t need to eat “twice as much.” Instead, focus on eating nutritious meals and snacks to meet your increased calorie and nutrient needs.

A healthy diet not only helps maintain a steady milk supply but also supports your recovery, boosts your energy, and makes the early months of motherhood more manageable. Remember, every mother’s journey is unique, so if you have specific questions or concerns about your diet during breastfeeding, don’t hesitate to reach out to your healthcare provider, registered dietitian nutritionist, or Lactation Consultant for personalized advice and support.

What If I Have Questions?

If you are interested in learning more, these Aeroflow classes expand on some of the topics discussed above:

Ultimate Breastfeeding Prep
Lactation Q&A

To register for these classes, log into your portal or click here.

Want More Info?

For a directory of Aeroflow’s other Care Guides offering information on pregnancy, baby care, and more, browse our comprehensive list of titles:

https://www.hersourcehealth.com/aeroflow-care-guides/ ‎

References