When you’re pregnant, certain foods are off limits and unsafe for your baby, so it’s makes sense to assume there are foods to avoid while breastfeeding. But experts agree: You can eat virtually anything you want while nursing. According to the Mayo Clinic, there’s no need for a breastfeeding mom to go on a special diet. Instead, she should just eat healthy and stay well-hydrated.
“The guidelines have changed over the years — there was quite a long list of things that were off limits a long time ago,” explains Pat Dodge, a midwife at The Ohio State University Wexner Medical Center. “Now we just tell moms they need a good, healthy diet. If you remove things from mom’s diet you make breastfeeding harder, and it discourages nursing. If we tell moms they can’t have cheese for a year, many of them would rather give up breastfeeding.” Eating a varied diet can also lead to more adventurous taste buds in your future toddler. “Breastfed babies tend to eat a wider variety of healthy foods because they are used to many flavors,” explains Leigh Anne O’Connor, an International Board Certified Lactation Consultant (IBCLC) in New York City.
Of course, there are circumstances in which your baby doesn’t tolerate certain foods well or has an allergy, in which case you should work with your doctor to develop an elimination diet. If food allergies are common in the family, keep an eye on those foods to see how your baby reacts when you eat them. “Moms should be mindful of foods that cause reactions in other family members — she can do a trial test. If the father is sensitive to say, oranges, she can notice if her baby gets gassy or trashy every time she eats an orange,” suggests O’Connor. If you suspect your child is sensitive to a particular food, speak with your doctor on how to proceed. Otherwise, most moms will not need to have a long list of foods to avoid while breastfeeding.
Myths Busted: These Foods Can Stay on the Menu
- Alcohol
While not off limits completely, use moderation when consuming alcohol. Dodge recommends limiting yourself to one to two drinks per sitting, and do not nurse the baby if you feel at all tipsy. Instead, nurse your baby immediately before having a drink, and the alcohol should be metabolized before baby needs to nurse again. If she’s hungry sooner, offer pumped milk instead.
- Broccoli
Just because broccoli is a gassy food for you doesn’t mean it will do the same for your baby, at least compared to any other food
- Caffeine
Caffeine is another one that is safe in moderation. Having one to two cups of coffee per day is fine. As with alcohol, nurse your baby before having your cup of joe, as the caffeine level is strongest in your body 30 minutes after consumption.
- Citrus Fruits
At one time named as a culprit of diaper rashes, citrus fruits are an excellent source of vitamin C for you and your baby and shouldn’t be cut out of your diet.
- Dairy
While dairy is one of the most common allergenic foods, there is no reason all moms need to avoid it. If dairy seems to make your baby upset, speak with your doctor about a trial elimination.
- Fish
Different types of fish are excellent sources of vital nutrients and need not be eliminated entirely. Simply avoid fish with a high mercury content, such as shark, king mackerel, tilefish and swordfish. If you enjoy locally caught fish, pay attention to warnings about contamination of the water supply.
- Peanut Butter
Ever been told your baby will be allergic to peanuts if you eat peanut butter while nursing? That’s not true, according to the March of Dimes. Avoiding peanuts while nursing doesn’t reduce the risk of a peanut allergy. However, if there is a strong family history, it’s wise to be on the lookout for a reaction.
- Sushi
Even though it’s raw, sushi is fit for consumption during nursing, so long as it is fresh, sushi-grade fish that is properly prepared. Again, skip the fish with high mercury content.
- Unpasteurized Soft Cheeses
You were right to avoid these types of cheeses during pregnancy due to a risk of listeria, but there is no need to skip them while nursing.
Victoria Georgoff is a freelance writer and psychotherapist who enjoys writing about parenting, helping other parents and, of course, being a parent herself.