Proper Nutrition During Breastfeeding

There are many myths surrounding optimal nutrition during breastfeeding. Some claim that certain foods stimulate milk production, while others supposedly cause a . 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. Basically, 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, occasionally a good piece of meat, and ideally fish once a week, you not only provide yourself with the optimal nutrient mix 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 if you are vegetarian or vegan how to avoid deficiencies.

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

Whether your own food through breast milk can also cause reactions in your baby is still controversial. First of all, it is important to consider acidic 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 the acidity has no impact on breast milk and therefore on your baby. What you can do if your little explorer suffers from a sore bottom is explained in our magazine article "."

Things are somewhat 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 promote colic in the child, but the foods responsible are highly individual for each mother-child pair and therefore 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 prophylactically. 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.

Actually, the daily caloric requirement increases by about 500 calories during breastfeeding. Unfortunately, we have to disappoint you, but this should not be an excuse for an extra bar of chocolate a day. ;) During breastfeeding, the same principles for a healthy and balanced diet generally apply as always. Therefore, you should continue to let your natural hunger guide your eating. The pleasant side effect: due to the increased energy expenditure, the fat reserves accumulated during pregnancy can gradually be broken down 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 are already using the best method for allergy prevention. Breast milk contains endogenous proteins, against which the body cannot develop allergies. However, breast milk is not completely free of allergens. They pass from the mother's diet into the milk and are thus ingested by the infant. According to current research, it does not help to avoid allergenic foods (such as nuts or dairy products) during breastfeeding in order to reduce your baby's allergy risk. Therefore, it is not necessary to eliminate these foods from your diet. If you suffer from an allergy yourself, you should of course continue to avoid the relevant foods even while breastfeeding.

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

If you are one of those people who feel like a zombie without their morning coffee, you can now breathe a sigh of relief: you don't have to give up your beloved pick-me-up even during breastfeeding! However, you should not overdo it: caffeine passes into the 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 safe for your child's sleep. If you want to be extra cautious about your , it's best to avoid caffeinated drinks in the late afternoon or evening.

5. Mythos: Sekt fördert die Milchbildung.

Quite the opposite! In the long term, alcohol can even have a negative effect on milk production. And even more importantly: the alcohol passes into the breast milk and thus 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 – especially since a child's liver metabolizes alcohol much more slowly and the long- and short-term effects on your baby have not yet been definitively clarified. It is best to completely abstain from alcohol during breastfeeding. As you can see, you don’t need to worry about your diet during breastfeeding any more than before your pregnancy. If you still have doubts or questions regarding your nutrition, it’s best to consult your midwife or breastfeeding counselor – after all, breastfeeding is a very individual matter. And otherwise, just try out 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 before your pregnancy. If you still have doubts or questions regarding your diet, it's best to consult your midwife or breastfeeding counselor – after all, breastfeeding is a very individual matter. And otherwise, just try out what works for you and your baby, and enjoy it! :)