What Foods to Avoid While Breastfeeding (for Baby's Sake)

Breastfeeding is an incredible gift to your baby, providing them with the perfect nutrition and immune support they need for a healthy start. But as a new mom, you're likely bombarded with advice about what you should and shouldn't eat while breastfeeding, often leading to confusion and unnecessary dietary restrictions. Many of these "rules" are based on cultural beliefs or old wives' tales rather than scientific evidence, potentially causing you discomfort and limiting your own nutritional intake.

Let's cut through the noise and explore what foods, if any, you truly need to avoid while breastfeeding, focusing on your baby's well-being.

Common Culprits That Can Upset Your Baby

It's true that what you eat can sometimes impact your baby's comfort and well-being. While most mothers don't need to drastically change their diets, being mindful of certain foods can help prevent fussiness, gas, or even allergic reactions in your little one. Let's explore some common culprits and what you can do about them.

Dairy: Dairy products are often the first suspect when a breastfed baby is fussy. Cow's milk contains proteins called caseins that can be difficult for newborns and young infants to digest. Dairy proteins in your diet can find their way into your breast milk, and some babies react negatively, experiencing gas, discomfort, or even allergic reactions. To determine if dairy is the problem, try cutting out processed dairy products for a couple of weeks and monitoring your baby's reactions.

Soy: Similar to dairy, soy is a common allergen that can cause fussiness and gas in babies. If you've already cut out dairy and are using soy-based alternatives, consider eliminating soy as well to see if it makes a difference.

Wheat and Corn: While less common than dairy and soy, wheat and corn can also trigger allergic reactions in some babies. If you have a family history of allergies or suspect that wheat or corn might be the issue, talk to your doctor about eliminating these foods from your diet. Be aware that wheat, corn, and soy are often hidden in processed foods, so be sure to read labels carefully.

Caffeine: While that morning coffee can be a lifesaver for tired moms, keep in mind that caffeine does transfer into breast milk. For some babies, this can lead to fussiness, increased irritability, or difficulty sleeping. Try sticking to just one cup of coffee or tea in the morning to minimize any potential effects on your baby.

Spicy Foods: While not always a problem, spicy foods can sometimes upset a baby's stomach and change the taste of breast milk, leading to fussiness or even refusal to eat. Common culprits include garlic, curry, chili pepper, and cinnamon.

High-Fiber Foods: While fiber is great for your digestive health, too much can cause gas and discomfort in your baby. If you're eating a lot of high-fiber vegetables like broccoli, cauliflower, brussels sprouts, and cabbage, consider moderating your consumption to see if it helps.

Chocolate: For some women, chocolate can cause fussiness in their breastfed babies. It's often related to the amount of chocolate consumed, so try limiting yourself to a small portion at a time.

Citrus Fruits: The acidity in citrus fruits like oranges, grapefruits, and lemons can sometimes irritate a baby's digestive tract, leading to fussiness. Other fruits like pineapples, strawberries, kiwis, cherries, and prunes can also cause problems for some babies.

Food Allergies

In rare cases, a breastfeeding baby might develop a food allergy to something in the mother's diet. Common symptoms include green, mucus-like, or blood-specked stools. While dairy, soy, wheat, and eggs are the most frequent culprits in infant food allergies, babies can develop sensitivities to virtually any food.

If you think your breastfed infant is reacting allergically to something in your diet, maintaining a detailed record of what you eat and any resulting symptoms can be invaluable. Eliminating the suspected food entirely for a period of 4 to 6 weeks may alleviate the baby's symptoms and help confirm the allergy. Consult with a registered dietitian experienced in food allergies to help plan your diet.

What About Fish and Seafood?

Fish is an excellent source of protein and omega-3 fatty acids, which are important for your baby's brain development. However, most fish contain mercury, which can be harmful to the developing nervous system. The American Academy of Pediatrics recommends that the benefits of omega-3s outweigh the risks of mercury exposure, but it's important to choose low-mercury options. Avoid high-mercury fish like pike, swordfish, king mackerel, tilefish, and marlin.

Other Considerations

Fluid Intake: Despite what you may have heard, drinking excessive amounts of fluids doesn't increase breast milk production. Drink to thirst – your body will naturally regulate your milk supply.

Vegan or Vegetarian Diets: If you're vegan or vegetarian, make sure you're getting enough vitamin B12, iron, choline, zinc, iodine, and omega-3 fats, as deficiencies can affect your baby's health. Talk to your doctor about supplementation if needed.

Conclusion

Most breastfeeding mothers don't need to restrict their diets unnecessarily. Instead of sticking to rigid dietary rules, breastfeeding mothers should prioritize a well-rounded, nutritious diet. Closely observe your baby for indications of discomfort like fussiness, gas, or allergic responses. If such symptoms arise, systematically remove potential trigger foods from your diet, one by one, to pinpoint the cause.