You may have heard that you need extra calories when you’re breastfeeding or that nursing moms lose weight easily. You may also have heard that if you eat certain foods, your milk or your baby could be affected. Eating ‘right’ seems to take on an added level of importance since you’re making milk for your baby. Rest assured that no matter how you eat, your body will make just the right milk for your baby. In order to feel your best, though, you may want to eat well, stay hydrated and get regular exercise. Here’s what you need to know in order to make sense of maternal nutrition while you’re breastfeeding:

Do nursing moms need extra calories?

 
While it’s true that breastfeeding takes a lot of energy – about 500 calories each day – it’s not necessary to ‘eat for two’ now that you’re breastfeeding. If you are eating a moderate number of calories for your body type, you will be able to make milk. Only moms who are severely malnourished, or who are restricting their calories too much, have problems with milk supply related to maternal diet. Instead of counting calories, it’s best to eat when you’re hungry, and make nutritious food choices for all meals and snacks. An added bonus is that you might lose weight just from breastfeeding if you’re not overeating.

What should nursing moms eat?

Choose foods that are as close to their natural state as possible, and limit the amount of processed or refined foods you consume. A healthy, varied diet should include enough protein, carbohydrates, good fats, vitamins, and minerals. This comes easily when you make wholesome food choices. Eat plenty of fresh fruits and vegetables – choosing as many colors as you can will improve the variety of nutrients you get. Eat whole grain and low fat foods choices when possible. Try eating three meals and several snacks each day to keep up your energy. Occasional indulgences, like chips or chocolates, are fine as long as they’re not making up the bulk of your diet.

Are there any foods nursing moms should not eat?

Every culture has foods that breastfeeding moms are supposed to eat, and those that are to be avoided. Perhaps you’ve been told broccoli or cabbage will make your baby fussy. Or oranges or tomatoes will cause an upset tummy for baby. What about garlic or hot peppers – are they off limits when breastfeeding? Even though some foods may give you gas or heartburn, your breastmilk gets the nutrients from food while leaving the gas and acid in your digestive tract where it can’t cause problems for your baby.

Some research has shown that breastfed babies are more open to new flavors when they begin to eat solids. They believe this is because breastmilk takes on flavors of the foods you eat. Another great reason to eat a wide variety of foods!

Keep in mind only in rare cases is a baby allergic to anything in a mother’s milk. The most common culprit is cow’s milk protein, followed by wheat gluten. If your baby is fussy and has other symptoms, like diaper rash and green, smelly bowel movements, then something you’re eating could be at fault. It’s best to work with a lactation consultant to determine if this could be the cause of your baby’s fussiness.

Experts do recommend limiting your fish consumption when breastfeeding, due to the potential for mercury contamination. Avoid shark, swordfish, tile fish, mackerel, and other large fish. But feel free to enjoy salmon, albacore tuna, lake trout, Alaskan halibut, sardines, and herring.[1]

How much should nursing moms be drinking?

There’s no need to drown yourself in water or other drinks when you’re breastfeeding. Simply drink to thirst. Experts recommend drinking 8 eight-ounce glasses of water each day – and when you’re breastfeeding this is increased to 13 glasses[2]. But don’t over-hydrate – it could have the opposite effect than you hoped for. Drinking more won’t increase your milk supply, and may, in fact, cause a decrease in supply[3]. You may find that you’re extra thirsty when you’re breastfeeding, so keep a drink at hand throughout the day. If your urine is dark or you’re constipated, you need more water. Other fluids count toward your daily hydration total, too, so don’t feel you can only drink water.

What about caffeine or alcohol?

While caffeine does pass into breastmilk, research on its effects is contradictory. As with anything else, moderation is key. Watch your baby for fussiness, overstimulation and sleeplessness – which might signal that you’re consuming too much caffeine.

Experts say that an occasional alcoholic beverage is fine when breastfeeding. Alcohol passes in and out of breastmilk in the same way it does with your bloodstream. If you aren’t feeling the effects of the alcohol, then your breastmilk will be fine for your baby. Consider feeding your baby right before you have an alcoholic beverage – then by the time he’s ready to feed again, you’ll have metabolized much of the alcohol already. Or, as the American Academy of Pediatrics suggests, “nursing should take place 2 hours or longer after the alcohol intake to minimize its concentration in the ingested milk.”[1]

Can nursing moms eat certain foods to make more milk?

Some foods and herbs do have milk-making properties – they may help to increase your milk supply. These galactagogues include oatmeal, fennel, fenugreek, and more. Brewer’s yeast and hops are also thought to be milk enhancing foods – hence the common advice to drink a glass of beer to help with milk supply. While not much solid research shows they actually increase supply, anecdotal evidence does point toward that effect for some foods. Occasionally, a food or flavoring might actually work against you by decreasing your milk supply. Use caution with sage and peppermint among others.[2]

Most health care providers recommend continuing a prenatal vitamin while you’re breastfeeding. This is simply ‘insurance’ to make sure you get the nutrients you need. But eating a wide variety of healthy foods will keep you feeling your best while you give your baby the very best start by breastfeeding.
 

[1] AAP Section on Breastfeeding. Policy Statement: Breastfeeding and the Use of Human Milk. Pediatrics 129(3); e827 -e841.
 

[2] Jacobson, H. (2004). Mother Food for Breastfeeding Mothers. St. Martin’s Press.