There are many myths surrounding optimal nutrition during breastfeeding. Some claim that certain foods stimulate milk production, while others supposedly cause colic. But which of these are actually true? In our magazine article, we clarify five common misconceptions about eating during the breastfeeding phase.

If you paid attention to a healthy diet before and during your pregnancy, you probably don’t need to make many changes. In general, nutrition tips for breastfeeding women are hardly different from general recommendations for healthy eating. The most important rule: balanced and regular! With plenty of fresh fruit and vegetables, whole-grain products, an occasional good piece of meat, and ideally fish once a week, you not only provide yourself with an optimal mix of nutrients but also pass it on to your baby. Since certain vitamins and nutrients can sometimes be lacking in a meatless diet, it’s best to discuss with your doctor how to avoid deficiencies if you are vegetarian or vegan.

1. Mythos: Auf säurehaltige und blähende Lebensmittel sollten stillende Mütter generell verzichten.

Whether your diet can trigger reactions in your baby through breast milk is still debated. First, it’s important to consider acidic foods and bloating foods separately.

The widespread belief that spicy foods, citrus fruits, and other acidic foods cause a sore bottom in little explorers is actually a myth. The pH level of maternal blood plasma is not affected by these foods, so their acidity has no impact on breast milk—and therefore no impact on your baby. What you can do if your little explorer has a sore bottom is explained in our magazine article "."

Things are a bit less clear when it comes to foods like legumes, garlic, cabbage, and the like, which are said to cause bloating in babies. Some scientific studies see no connection between the mother’s diet and these symptoms in the baby. Others have concluded that the mother’s diet can indeed contribute to colic in the child, but the foods responsible are highly individual for each mother-child pair, so no general recommendations can be made. The only exception is dairy products, which show a statistical correlation, so it may be worth trying to avoid them if your baby suffers from colic.

But one thing is certain: you don’t need to avoid certain foods as a precaution. This is also recommended on the website of the German . If your baby persistently suffers from bloating, it certainly can’t hurt to try temporarily removing the suspected foods from your diet.

2. Mythos: In der Stillzeit muss man aufgrund des erhöhten Kalorienbedarfs mehr essen.

It’s true that your daily calorie needs increase by about 500 calories during breastfeeding. Unfortunately, that doesn’t mean it’s an excuse for an extra bar of chocolate every day. ;) During breastfeeding, the same principles for a healthy, balanced diet generally apply as always. So, you should continue to let your natural hunger guide what and how much you eat. A pleasant side effect: because of the increased energy expenditure, the fat reserves built up during pregnancy can gradually be reduced with healthy eating habits. As a result, many moms lose about half a kilogram per month through breastfeeding. However, you should avoid radical dieting during this time to ensure your baby continues to receive enough nutrients. A moderate weight loss of up to 2 kg per month through balanced nutrition and exercise is perfectly fine.

3. Mythos: Indem man während der Stillzeit auf allergene Lebensmittel verzichtet, kann man Allergien beim Kind vorbeugen.

The good news: by breastfeeding your child, you’re already using one of the best methods for allergy prevention. Breast milk contains endogenous proteins, against which the body cannot develop allergies. However, breast milk is not completely free of allergens. Allergens can pass from the mother’s diet into the milk and are then ingested by the infant. According to current research, avoiding allergenic foods (such as nuts or dairy products) during breastfeeding does not reduce your baby’s allergy risk. So, there’s no need to eliminate these foods from your diet. If you have an allergy yourself, you should of course continue to avoid the relevant foods while breastfeeding.

4. Mythos: Solange man stillt, sollte man keinen Kaffee trinken.

If you’re one of those people who feels like a zombie without a morning coffee, you can breathe a sigh of relief: you don’t have to give up your beloved pick-me-up while breastfeeding. However, you shouldn’t overdo it. Caffeine passes into breast milk and can potentially cause restlessness and sleep disturbances in your baby. Up to two cups of coffee a day (equivalent to about 300 mg of caffeine) are considered safe for your child’s sleep. If you want to be extra cautious about your baby’s sleep, it’s best to avoid caffeinated drinks in the late afternoon or evening.

5. Mythos: Sekt fördert die Milchbildung.

Quite the opposite: over the long term, alcohol can even have a negative effect on milk production. And even more importantly, alcohol passes into breast milk and therefore reaches your baby. Did you know that the alcohol content in breast milk is just as high as in the blood? Especially when your little explorer is exclusively breastfed, alcohol should generally be avoided during breastfeeding—particularly since a child’s liver metabolizes alcohol much more slowly, and the short- and long-term effects on your baby have not yet been definitively clarified. It’s best to completely abstain from alcohol while breastfeeding. As you can see, you don’t need to worry about your diet during breastfeeding any more than you did before your pregnancy. If you still have doubts or questions about your nutrition, it’s best to consult your midwife or a breastfeeding counselor—after all, breastfeeding is a very individual matter. Otherwise, simply try what works well for you and your baby, and enjoy it! :)

As you can see, during breastfeeding you don’t need to worry much more about your nutrition than you did before your pregnancy. If you still have doubts or questions about your diet, it’s best to consult your midwife or a breastfeeding counselor—after all, breastfeeding is a very individual matter. Otherwise, simply try what works for you and your baby, and enjoy it! :)