So we’ve reviewed points 1-5 of a healthy diet to support healthy breastmilk, including ‘good fats’ and fibre, here are the remaining points to bear in mind when breastfeeding your baby…

6. Extra calcium is required for building bones and teeth and keeping mum and baby’s blood clotting as well as the circulation, muscles and nervous systems working properly. This represents a little more than you’d normally eat and drink. Consume 3 portions a day: that could be a handful of pumpkin seeds, a handful of almonds, a glass of milk or a yoghurt containing calcium; tinned sardines with bones or some tofu in a stir-fry. Do ensure plant versions are enriched with calcium. N.B. Organic plant milks and yoghurts do not by definition, contain calcium.

7. Avoid caffeine and alcohol. It’s best to limit your alcohol intake, though the occasional glass is acceptable, once your baby reaches 3 months old. The NHS recommends you limit your intake to two units once or twice a week, (so one small glass of wine). Research shows that breastfeeding after 1 or 2 drinks (including beer) can decrease the baby’s milk intake by around 20-23% and cause infant agitation and poor sleep patterns. Ideally, wait 2 hours after alcohol before breastfeeding. Caffeine – no more than 2-3 cups of caffeine is advised. No one wants a situation where the baby cannot sleep. Try decaffeinated and herbal teas, or jazz water up by adding mint leaves or orange slices to it.

8. Drink 2.2 litres of liquids daily. This is a little more than you would usually be drinking. Soups may help you get enough, but don’t forget herbal teas such as peppermint, camomile, fennel or decaffeinated tea and coffee. The average male baby drinks a whopping 831ml of milk a day, so if you’re not drinking enough, you may feel exhausted. Dark urine is a reminder sign to drink more fluids. Tip: always have a glass of water and / or a cup of decaf tea to hand, before you sit down to breastfeed.

9. Supplement with 10mcg (400iu) of vitamin D3, (cholecalciferol) daily whilst breastfeeding. Vitamin D supports your mood and immunity, and to absorb calcium and phosphorus in order to build strong bones and teeth, and to support a healthy brain, heart and lungs. You cannot get sufficient Vitamin D from food alone so supplementation is vital. Wild salmon is a good source of additional Vitamin D as is safe, summer noon sunshine. Your baby also needs a Vitamin D supplement, either dropped onto a nipple or a clean finger for baby to suck.

10. Vegans may also need to supplement with B12, Omega 3 fatty acids, iron, Vitamin K2 and iodine. It’s worth knowing that B12 deficiency can have irreversible effects on a baby’s nervous system. If you’ve been a vegan or more than 2 years and you haven’t supplemented with B12, request a B12 test from your GP.

NB: The NHS recommends exclusive breastfeeding for the first 6 months of life.
Always inform the GP of any medicines or supplements you’re taking whilst breastfeeding.

Troubleshooting
Speak to your GP if you are concerned about your baby’s weight, reflux, or if your baby develops a rash, diarrhoea, projectile vomiting or wheezing soon after feeding. If you or the baby’s father or siblings have food allergies, then highlight these. Ideally take a food diary of all you have consumed a day or so prior to the feed/s in question. Bear in mind that some babies can be a little sensitive to garlic, onions, broccoli or cabbage, but most babies won’t react in any way to these sulphurous foods.

Are you confident that your diet is suitable for breastfeeding? If you have a health condition, or if you’d just prefer a structured food plan, email or call Sarah to book a nutrition appointment, using the form on the right of the screen.

Start at the beginning -> Introduction to a nutritious diet for breastfeeding. 

Sources:

Binns C, Lee M, Low WY. The Long-Term Public Health Benefits of Breastfeeding. Asia Pac J Public Health. 2016 Jan;28(1):7-14.
Breastfeeding and lifestyle – NHS (www.nhs.uk) – accessed 19^th October 2023
De Cosmi V, Scaglioni S, Agostoni C. Early Taste Experiences and Later Food Choices. Nutrients. 2017 Feb 4;9(2):107.
Drugs and Lactation Database (LactMed®) [Internet]. Bethesda (MD): National Institute of Child Health and Human Development; 2006–. Alcohol. 2023 Sep 15.
https://www.bda.uk.com/resource/breastfeeding.html accessed 19th October 2023
https://www.who.int/health-topics/breastfeeding#tab=tab_1 accessed 19th October 2023
https://www.medela.co.uk/breastfeeding/mums-journey/breastfeeding-twins – accessed 13th November 2023
Kent JC, Mitoulas LR, Cregan MD, Ramsay DT, Doherty DA, Hartmann PE. Volume and frequency of breastfeedings and fat content of breast milk throughout the day. Pediatrics. 2006 Mar;117(3):e387-95.