For years, breastfeeding parents have been bombarded with advice to steer clear of certain foods like caffeine, rich or spicy dishes, and even chocolate. But let's face it – who wants to endure the holidays without their favorite indulgences and that essential morning coffee?
The fact is that there is just no need to arbitrarily avoid certain foods just because you are breastfeeding.
Now, you might wonder why we've been given these food restrictions. It's largely cultural, and for every culture warning against specific foods for breastfeeding moms, there's another culture encouraging their consumption without consequence. From onions and garlic to citrus, chocolate, wheat, and chilies – the list seems never-ending.
The good news? Scientifically, there's no evidence that any particular foods can universally cause irritation in babies. In fact, most babies are perfectly fine with whatever their mother eats, even the foods you (rightly) avoided during pregnancy.
Of course, there are exceptions. If your baby has a food allergy or sensitivity, certain adjustments may be necessary. If you notice any health issues in your baby, like a persistent rash or poor weight gain, consider removing common allergens from your diet and see if it improves. However, before embarking on a food elimination spree, consult your baby's pediatrician or lactation consultant. Food intolerances in breastfeeding babies are over-diagnosed, and for the majority of parents, there's no need to stress about the holiday feast.
Credit: Solid Starts, “A severe reaction with widespread rash”, https://solidstarts.com/symptoms-of-allergic-reactions/
Similarly, there's no mandate for breastfeeding moms to eat healthily all the time. Your milk is inherently nutritious, even if your festive diet isn't perfect. However, aiming for a generally balanced diet benefits both you and your baby. Your body may be tapped for nutrients to provide for your little one, so don't forget to take care of yourself. You don't have to be a health food saint, just strive for balance – as we all should, breastfeeding or not!
And what about beverages? The latest research shows that a breastfeeding mother can consume up to 750mg of caffeine daily (some studies even suggest the limit is higher) before a baby starts to show the effects of caffeine via the milk. That's roughly equivalent to about five cups of coffee. This is a challenging limit to reach, even for the most indulgent coffee connoisseur.
Now, let's touch on the subject of alcohol, often the most divisive topic for breastfeeding parents. Once again, research suggests that moderate alcohol consumption is safe for those who are breastfeeding. Moderation means being sober enough to drive a vehicle, typically one to two standard drinks over two hours. Your baby is at greater risk from your impaired parenting if you over-indulge – a fact that applies to all parents.* Check out the graphic on standard drink sizes, and as a matter of interest, measure one of your usual serves to see if it is a standard drink (it's often accidentally more!).
In summary, as the holiday season unfolds, embrace the freedom to eat as pleases you. Aim for a healthy balanced diet and lifestyle, and enjoy the festivities without guilt… there is enough that parents can feel guilty about without adding more to the list!
* If your drinking is becoming habitual or chronic, there may be an effect on your milk supply. Seek help in such circumstances. A good place to start is [ReachOut](www.au.reachout.com/articles/alcohol-addiction).
References:
- Hale's Medications and Mothers Milk
- UpToDate.com
- Kellymom.com
· Recommended Reading ·
