Foods To Avoid During Breastfeeding

FRUITS TO AVOID DURING BREASTFEEDING:

Common fruits to avoid while breastfeeding

Citrus Fruits like:

Lime

Kiwi fruits

Tangerine

Strawberries

Pineapples

Oranges

Grapes

Cherries

Prunes

READ ALSO: FOODS THAT CAN CAUSE MISCARRIAGE IN EARLY PREGNANCY

Citrus fruits add a sharp strong flavor to your breast milk. Some babies might object to the taste of it, and get fussy while consuming it. Other babies may vomit. Sometimes, your baby may also develop diaper rashes as a result of the citrus content in breast milk. Citrus fruits contain many acidic compounds and can lead to irritation of the gastrointestinal tract (GI) in children.

It is quite common for newborn babies to suffer from gas due to their newly developing digestive system. 

Also avoid the following foods which can also lead to gastrointestinal problems and may also trigger allergies in babies:

Caffeine 

Chocolate

Alcohol

Eggs

Soy

Fish

Peanuts

Garlic

Wheat

FRUITS TO EAT DURING BREASTFEEDING:

Fruits are a rich source of many nutrients. They may also help relieve constipation, which some people experience after giving birth. Aim for about 2 cups of fruit per day, which should include a wide variety of different fruits.

The United States Department of Agriculture (USDA) recommend the following fruits as these are all excellent sources of potassium, and some also contain vitamin A:

• cantaloupe
• honeydew melon
• bananas
• mangoes
• apricots
• prunes
• red or pink grapefruit

Vegetables

People who are exclusively breastfeeding should aim to eat 3 cups of vegetables a day. Those who are combining breastfeeding with formula-feeding should eat 2.5 cups of vegetables each day.

Vegetables are rich in vitamins and antioxidants. Consuming a sufficient quantity will help the body to replenish the nutrients it needs to make milk.

The USDA recommend the following vegetables due to their potassium and vitamin A content:

• spinach
• cooked greens, such as kale and collards
• carrots
• sweet potatoes
• pumpkin
• tomatoes
• red sweet peppers

Grains

Grains offer vital nutrients, especially whole grains, such as brown rice and whole-wheat bread. People should aim to eat 8 ounces (oz) a day if they are exclusively breastfeeding, or 6 oz if they are also formula-feeding.

Some grains, such as quinoa, are also high in protein, which is an essential nutrient to eat when breastfeeding.

Fortified cereals provide added nutrients and are also a good option. It is best to stick to whole-grain cereals that do not contain added sugar.

Protein

When breastfeeding, the body requires an extra 25 grams (g) of protein per day and at least 65 g per day in total.

Experts recommend including some protein with every meal.

The USDA recommend the following sources of protein:

• beans and peas
• nuts and seeds

Seafood is rich in omega-3 fatty acids, which can support healthy brain development in the baby. Salmon, sardines, and trout are excellent choices because they are high in omega-3s but low in mercury.

People who are breastfeeding should avoid other fish, such as albacore tuna, swordfish, shark, and king mackerel, which are high in mercury. Other forms of tuna are safe to eat.

Dairy

Both pregnancy and breastfeeding can leach calcium from the bones. This puts people at risk of osteoporosis if they do not get enough calcium and vitamin D. Dairy products, such as cheese and milk, are excellent sources of calcium, and many have added vitamin D.

People who are breastfeeding should aim for a minimum of 3 cups of dairy products each day. The following are good sources of vitamin D and calcium:

• milk
• yogurt
• natural cheese