How Does Nutrition Affect Breastfeeding?

If you are on a breastfeeding journey, there’s no doubt that you’ve questioned your supply and have wondered if your baby is getting enough. You’ve also probably heard of many old wives tales telling you to load up on oats or that beer (more on that later) increases milk supply.

We’re here to set the record straight: any supply issues you encounter breastfeeding won’t be because you’re not eating specific foods.

That’s right, no single food will increase your milk supply.

However, think of the bigger picture: a well-balanced diet certainly goes a long way not only for breastfeeding but also your postpartum recovery.

That’s because when you are breastfeeding, you need about 300-500 more calories. It’s important to eat a variety of foods and to avoid empty calories such as potato chips. Focus on some specific nutrients such as:

• Protein

• Omega-3 fats

• Calcium

• Vitamin D

• Iron

• Folic acid / folate

• Hydration

If you’re looking to boost your milk supply, the tried-and-true way to do it is to nurse or pump more often. It’s all about supply and demand. Nutrition is complementary to breastfeeding. Eating a healthy, balanced diet of fruits, veggies, whole grains and proteins and taking prenatal vitamins while staying hydrated will make for a well-balanced breastfeeding and postpartum diet. Plus it exposes your baby to new flavors, which can prepare them to eat a healthier, more varied diet when they’re older. Rather than worrying about choosing certain foods to increase your milk supply, aim to get plenty of nutrients in your diet to keep you and your baby healthy.

Foods to think twice about

Though anecdotal and passed down throughout generations, there’s no scientific proof to “breastfeeding foods”. However, there are some things that you should think twice about as the quantity you consume may affect breastfeeding:

Caffeine: Though there is insufficient data to make good evidence-based recommendations for optimal caffeine consumption while nursing without affecting breast milk, experts say it is safe to consume 200mg of caffeine per day while nursing (2 cups of coffee).

Alcohol: An occasional drink is totally ok. Alcohol does freely pass into your milk so a popular rule of thumb is if you are safe to drive, you are likely safe to pump or breastfeed. Earlier in the post, we mentioned beer as an old wives tale. The component in beer responsible for the effect on prolactin secretion which promotes milk secretion is not the alcohol content but a polysaccharide (carbohydrate) from barley. If you choose to participate in this old wives tale but want to avoid alcohol, know that there are many popular non-alcoholic beer options now!

Fish with high mercury: Limit the amount of high-mercury fish you eat when breastfeeding. While fish is generally a great source of protein and healthy fats, fish like tuna (including albacore, tuna steak, and certain amounts of canned light tuna), mackerel, shark, kingfish, and swordfish should be consumed in moderation or avoided.

Sage, parsley, and mint: It takes a huge quantity of these herbs to really affect breast milk production so no need to avoid them, just be mindful. Choose spearmint instead of peppermint if you have concerns as there has been some studies that mentholated products can lead to a lower milk supply – again, it would have to take a large quantity to make a true difference.

Foods low in nutrition: The best thing you can do for yourself and for your baby while breastfeeding is to fuel your body well. Of course, junk food is sometimes the most convenient or comforting thing during this time. Just remember, everything in moderation and give yourself some grace!

Food sensitivities and allergies

It’s important to note the difference between food sensitivities or intolerances and allergies. Though often used interchangeably, according to the American Academy of Allergy Asthma and Immunology (AAAI), an allergy is when the immune system reacts to a food, whereas an intolerance happens during digestion. Allergies generally have more severe symptoms, like skin reactions or difficulty breathing. Food intolerances occur when the baby has difficulty digesting a food, often in the form of gastrointestinal symptoms like bloating, extra gas, diarrhea or constipation.

With an allergy, it’s important to cut the culprit food out of their (and yours, as long as you are breastfeeding) diet completely to avoid symptoms. With food intolerances, you just have to understand what the “threshold” amount you can eat is without having symptoms while breastfeeding.

If you’re concerned your baby is having an allergic reaction, immediately contact your pediatrician and begin eliminating the food from your diet completely while you breastfeed.

But if you’re simply noting that your child doesn’t feed as well or consistently seems more fussy or gassy after you eat certain foods, consider eliminating one food at a time from your diet for 2 to 3 weeks to see if it helps before introducing them back in slowly and in lower quantities. It helps to keep a food journal during these trials.

The most common allergens are:

• Dairy

• Eggs

• Fish

• Shellfish

• Peanuts

• Tree nuts

• Wheat

• Soy

The most common food sensitivities:

Though there is little research done to support such an association, many breastfeeding parents have indicated that foods such as garlic, onion, and cruciferous vegetables (broccoli) cause gastrointestinal distress.

The good news is that most food allergies or intolerances may resolve on their own by the time your baby is one year old. Though more research is needed, studies show that continued breastfeeding for at least 4-6 months may safeguard your baby from the severity of the food allergies. Again, it is a good idea to check in with your pediatrician when you suspect any food allergy or sensitivity.

Conclusion

The takeaway with nutrition and breastfeeding is that there are no hard rules and everyone’s needs are different. Fuel yourself with nutrient dense meals during this postpartum period, focus on making healthy choices to help fuel your milk production, and be intuitive to how different foods affect you and your baby.

Recently, Dr. Sembhi, a board-certified Internal Medicine and Integrative Medicine physician, wrote a 3-part series on postpartum nutrition that we highly recommend reading:

Understanding the Basics to Nourishing Your Body

Specific Postpartum Nutritional Considerations to Support Your Recovery

Key Nutrients to Build a Nourishing Plate for Postpartum