The WHO (World Health Organization) recommends breastfeeding until a baby is 6 months old. In France, 78% of young mothers decide to embark on this lactation journey. Did you know that nutrition plays a crucial role in breastfeeding? The connection between breastfeeding and feeding is the source of many beliefs and a lot of information. We’re here to help you see things more clearly and understand the links between breastfeeding, nutrition, and your baby’s health.

Which foods to prioritize or avoid during breastfeeding?

When you decide to breastfeed, it’s not like during pregnancy, when there are many restrictions. There are some precautions to take, but the most important thing is to eat a little of everything, focusing on fresh, varied products and balanced meals. Discover our tips on foods to prioritize and those to avoid.

What are the foods to prioritize during breastfeeding?

During breastfeeding, there are no specific foods you must prioritize. In reality, the best diet is one that includes as few processed products as possible, with fresh ingredients and balanced meals . This principle applies to the whole family, all the time. So, this may be a great opportunity to adopt new healthy habits. We recommend balancing your plates with vegetables, fruits, proteins (fish, meat, soy, legumes, etc.), and starchy foods.

Regarding nutrients, even if a breastfeeding woman is malnourished, her milk will still be rich enough for her baby . The body adapts and draws what it needs from its reserves. However, lactation experts recommend an increase of about 500 kilocalories during breastfeeding, though this number varies from woman to woman. Breastfeeding draws on a young mother’s nutrient reserves, so you can aim for more nourishing calories, such as those found in whole grains rather than fatty and sugary foods, for example.

Trust yourself: if you feel you need more energy, you may need a little extra intake. However, there is no need to overeat if you don’t feel the need. Breastfeeding is a very natural way for the body to adapt.

If there is no miracle food during breastfeeding, it is generally recommended to drink water or unsweetened herbal teas. It is very common for a breastfeeding mother to feel very thirsty at the beginning of nursing, as breast milk is also made up of the water you drink. You can even keep a glass of water nearby during feedings.

What foods should be avoided during breastfeeding?

During breastfeeding, it is strongly discouraged to consume alcohol, to drink stimulating beverages in excessive amounts, and to follow restrictive diets. Aside from that, there are no forbidden or discouraged foods during breastfeeding. You can therefore eat sushi and sausage without concern for your little one’s health.

Regarding alcohol, it is not strictly prohibited as it is during pregnancy, but it is necessary to consume it with great moderation and leave about 3 hours between drinking and feedings . It should remain a small, occasional pleasure, equivalent to a glass of wine in alcohol content. You can ask your doctor or midwife, who will be able to advise you precisely on what to do if you feel like having a little alcohol.

For stimulating drinks, such as coffee, tea, and others, there is no need to give them up, but it is better to limit yourself to 2 cups of coffee per day , for example. You can replace them with herbal teas (some are specifically for breastfeeding) or with chicory, a roasted root that subtly mimics the taste of coffee. If sodas are your thing, we recommend limiting their consumption as much as possible.

However, if you follow a vegetarian or vegan diet, it is important to supplement with vitamin B12 , because it is found only in animal products. A vitamin B12 deficiency can have serious effects on a baby’s brain in particular.

What to eat to avoid infant colic?

You may have already heard that certain foods consumed by the mother can promote the appearance of infant colic and gas. However, studies that highlight a cause-and-effect relationship between maternal diet and allergy issues in an infant describe an intolerance rate to breast milk of approximately 1 % . It is therefore a very rare phenomenon. If your little one shows signs of pain shortly after feeding, has explosive stools, excessive gas, vomits, and pulls his legs up to his abdomen, do not hesitate to seek advice from a healthcare professional: a doctor, pediatrician, lactation consultant, etc.

It’s also about what you notice day to day. If you see that your child seems to have trouble digesting certain foods, you can stop consuming them for 3 to 7 days and observe the effects on your little adventurer. You might hear that cabbage can cause colic, but this is not proven. And since every child is different, trust yourself and observe your baby’s behavior.

There is therefore no food to prioritize or to ban from your diet in theory . If you think a food seems to cause colic, then stop it. As long as you don’t stop eating altogether, removing one or two foods is not a big deal. The important thing is to maintain a balanced and healthy diet. However, to relieve your baby’s colic, you can drink Roman chamomile herbal teas or spray Roman chamomile floral water on your nipples before breastfeeding.

Which foods promote lactation?

The onset of breast milk is a physiological process that occurs 2 or 3 days after childbirth. It may take a little longer if you have given birth by C-section, as your body needs time to realize that you have given birth. Milk typically comes in on its own, but there are some tips we can share to help optimize your breast milk production.

Which foods promote milk production before childbirth?

One month before delivery, you can drink beverages made from fennel or raspberry leaves. They are believed to have virtues that help prepare the body for your baby’s arrival and the onset of milk . Here’s how to prepare them:

Fennel: Pour one tablespoon of fennel into 1 liter of boiling water and let it boil for 10 minutes. Then let it cool completely. You can drink 2 or 3 bowls per day.

Raspberry leaves: Infuse a tablespoon of raspberry leaves in a bowl of hot water for a few minutes. You can drink 2 or 3 bowls per day.

In some cultures, pregnant women are advised to eat 3 dates per day at the end of pregnancy. Like these drinks, they won’t lead to the production of a lot of milk, but they could help prepare the body.

Which foods promote lactation during breastfeeding?

Once your milk has come in, the best way to produce milk is through expression. In other words, the more your baby sucks, or the more you express your milk , the more likely you are to produce milk . If you feel that your baby is having difficulty sucking, try alternating the different breastfeeding positions ; this can make a real difference in your baby’s ability to latch effectively.

There are so-called galactogenic foods , which means they may help with milk production—especially certain plants you can drink as herbal tea. You can find them in organic stores or ask an herbalist, who can advise you on what’s best for you. What about the old wives’ tale claiming that beer would promote milk let-down? It’s a popular belief! Beer is still alcohol, so it’s best to follow certain conditions before consuming it.

Breastfeeding and feeding are closely connected—and yet not entirely. Your diet provides the energy you need and helps replenish your nutrient reserves. However, it is not as restrictive as during pregnancy. If you need to remember 3 tips, here they are:

• Eat a balanced and healthy diet.

• Drink water,

• Laissez votre bébé téter pour augmenter votre production de lait.

And if you can’t manage 6 months of breastfeeding, don’t feel guilty. And if you breastfeed much longer, don’t feel pressured by society to stop. And if you produce more milk than your baby needs, you can contact a lactarium, which collects milk to give to premature babies.