Lots of women are concerned about eating the wrong thing when they're breastfeeding. Especially when they hear that certain foods can cause their baby to respond in a way that makes them appear fussy or uncomfortable.
I was appalled to see a popular website put out a list of foods that a woman should avoid during breastfeeding. The list went as far as to say that certain spices can cause your baby to be gassy and certain fruits can cause diaper rash. As if breastfeeding isn't stressful enough! Now you have to worry about eating things you enjoy or thought were good for you and your baby!? There is no actual scientific evidence that backs up these claims, so don't let popular media stress you out. One of the many reasons women stop breastfeeding is because they are told that they need to follow restrictive guidelines for what they can eat and drink. I get it! Your body has not been your own for 9 months, you've followed all the rules of pregnancy and now you're ready to get your freedom back. Fear not! The real rules (the ones that ARE based on actual science and research) are not as restrictive as you might think.
Here's what you need to know about "the rules" while you're providing breastmilk for your little one.
Alcohol
Your breastmilk is just like your blood. Things move in and out - alcohol does not get trapped in your breastmilk. So, basically, if you're drunk, then your breastmilk has a pretty high content of alcohol in it. Once you sober up, the alcohol content of your breastmilk has also decreased. Ideally, breastfeed shortly before having a drink so you can give your blood alcohol level a chance to come down before nursing again. If you get a little carried away, feed your baby some stored breastmilk instead. Your blood alcohol level will parallel with the alcohol content of your breastmilk, so, if you really over did it, it might be a good idea to have a stash of frozen pumped breastmilk on hand to feed your baby. Having a couple of drinks is not a good reason to resort to formula, which can cause your milk supply to decrease and may cause other problems for your baby. The biggest risk of occasional drinking is not that you are feeding tainted milk to your baby, it is your parenting skills and ability to respond and make good decisions. So, if you plan to indulge, make sure you have sober back up to take care of your little one while your judgement and level of awareness may be impaired. Make no mistake, I am talking about occasional light-moderate drinking with the above recommendations - regular and heavy drinking is a much different story and should be discussed with your doctor.
Fish
The United States Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend that pregnant and breastfeeding women should avoid eating any shark, swordfish, king mackerel, or tilefish. These fish have high levels of mercury. Don't make the mistake of avoiding fish altogether! There are great benefits in the omega 3 fats that come from fish that can help your baby's brain and eye development! Breastfeeding mothers can eat up to 12 ounces a week (2 average servings) of fish and shellfish that have lower concentrations of mercury. This includes shrimp, canned light tuna, salmon, pollock, and catfish. Albacore (white) tuna has more mercury than canned light tuna, and should be limited to 6 ounces (one average meal) per week. Salmon is a great option for low mercury and high omega 3 content!
Caffeine
Most breastfeeding women can drink a moderate amount of caffeine without it affecting their infant. The American Academy of Pediatrics defines a moderate intake of caffeine as two to three cups of a caffeinated beverage per day. However, some young infants are sensitive to caffeine and become irritable or have difficulty sleeping, even with small amounts of caffeine. An infant's sensitivity to caffeine usually lessens over time.
Spices, Flavor and Citrus
You may have heard babies can become fussy with "gassy" foods, citrus, garlic, chocolate or ethnic flavors. The reality is, fussiness and gassiness are a totally normal part of the newborn period. It is unlikely that these behaviors are related to your food intake. Even when a baby does react to a food in the mother's diet, the specific food that causes a reaction will vary from baby to baby... so just because your neighbor claims that her baby cries more when she eats a certain food, doesn't mean that all babies (or your baby!) will have an issue with it. A true allergy will usually produce a skin rash or you may notice blood in your baby's stools. This usually occurs between two and six weeks of age, but may occur as early as day of life one. Elimination diets do exist and will include avoiding common allergen foods such as cow's milk, nuts and soy. If your baby has any of these symptoms, talk to your doctor and a Registered Dietitian.
Just remember, you can't always believe what you read online! Make sure you're getting your information from a reliable source, especially if it's something that can be deal breaker for breastfeeding!
References:
Academy of Breastfeeding Medicine. ABM Clinical Protocol #24: Allergic Proctocolitis in the Exclusively Breastfed Infant. 2011. Available at: http://www.bfmed.org/Media/Files/Protocols/Protocol24_English_120211.pdf. Accessed 11/7/12.
Lieberman T. Best for Babes. Booby Traps Series: Six breastfeeding myths you might hear at the doctor's office. Posted 9/18/12. Available at http://www.bestforbabes.org/booby-traps-series-six-breastfeeding-myths-you-might-hear-at-the-doctors-office. Accessed 11/7/12.
Rigg, D. Best for Babes. Can I drink on New Years Eve? Posted 12/31/08. Available at: https://www.bestforbabes.org/can-i-drink-on-new-years-eve. Accessed 11/7/12.
UpToDate. Maternal health and nutrition during breastfeeding. Updated 9/18/12. Available at: http://www.uptodate.com/contents/maternal-health-and-nutrition-during-breastfeeding-beyond-the-basics. Accessed 11/7/12.
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