Optimal Nutrition for Breastfeeding Mothers

One of the most common concerns I address in my practice for new mothers relates to breastfeeding and nutrition. The foods we eat (or do not eat) while breastfeeding can have a profound impact not only on the mood and health of a mother, but also on the mood, health, sleeping habits, skin and digestive health of the baby. In considering general rules for optimal nutrition for breastfeeding there are some keynotes for consideration:

First, a whole foods diet with limited alcohol, caffeine, sugar and processed foods is best. Although your appetite and caloric needs are higher than when you are not breastfeeding, and your time is more precious, it is important that you develop strategies so that you can be sure to get lots of fruit, vegetable, whole grains and healthy proteins and fats. Some favourite suggestions – if you have friends or family who want to help – ask them to make some of your favourite recipes for things like soups, stews, salads, frittata and chilli that can be frozen in single meal size and readily re-heated later for on-the-run eating. Keep a variety of fresh and frozen fruit and vegetables on hand for spur of the moment eating. Stock up on healthy cereals, and real-food granola and snack bars that are easily thrown in a diaper bag or purse for snacking emergencies.

Have a colicky baby? Try eliminating dairy, onions, garlic, broccoli, cauliflower and legumes from your diet for a few weeks. These foods are often difficult to digest, and can change the composition of your breast milk in a manner that can increase gas and discomfort in your nursing infant. You can also consider adding a probiotic, sauerkraut or kefir to your diet to bump up your consumption of gut-friendly bacteria – which may help soothe your baby's digestion too.

Second, ensure that you are getting adequate healthy fats in your meals. Your breast milk is rich in essential fats for your baby's growth and development – but you need healthy fats too. Omega 3 fats from fish and flax are important for your skin, and your baby's skin – to prevent and treat dryness as well as any potential eczema. Perhaps more profoundly, omega 3 fats play a role in your mood, and ensuring that you have at least 1000mg per day of these fatty acids will go a long way to perhaps preventing, or lessening any "baby blues" or post partum depression. Having fats like those found in avocados, nuts and seeds (omega 6 fats) helps ensure that hormones are balanced, and ensuring that each meal or snack includes a healthy fat will ensure that your blood sugar stays stable – avoiding any irritability, anxiety or headaches that can come with a drop in your blood sugar.

Does your baby barely sleep? Perhaps you don't have enough healthy fat and protein in your diet. Ensure that each meal and snack has some carbohydrate, fat and protein so that your breast milk is optimally balanced as well. Consider bumping up your consumption of tryptophan rich foods to help soothe your baby's nervous system and encourage good sleep – think turkey and sweet potatoes! Avoid caffeine at all costs – even decaf coffee and tea have trace caffeine – and as does chocolate.

Finally, avoid any foods that you are "allergic" or "sensitive" to 100%! The foods that we eat which we are reactive to can trigger the production of IgA antibodies – which can pass into your breast milk and trigger inflammation in your nursing baby's gut. If you know that dairy causes you grief, it is very likely that by eating it, you will be causing your baby some unnecessary grief as well - including digestive imbalances like gas and diarrhoea, eczema, insomnia and many other symptoms. If you have any suspected food allergies, cut those foods out as well and watch to see what symptoms change in you or your little one.

Eating well makes a world of difference for both you and your baby, and sometimes it may feel overwhelming. Working with your Naturopath, or a Holistic Nutritionist can be the best way to strategize, and come up with a plan that works for the whole family.