• Source:JND
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Did you know that the health of both the mother and baby during breastfeeding greatly depends on knowing what to eat and what to avoid? A mother's body requires more nutrients and energy during breastfeeding to produce milk and support her baby's growth and development. A well-balanced diet rich in fruits, vegetables, whole grains, lean meats, and healthy fats provides the essential vitamins and minerals that are passed on to the baby through breast milk.

For example, consuming foods high in omega-3 fatty acids, such as fish, can enhance brain development in newborns. However, it's also important to understand what should be avoided. Foods and drinks like caffeine, alcohol, and certain fish with high mercury levels can be harmful to the baby. These substances can pass through breast milk and may affect the baby's growth or cause discomfort, such as fussiness or disrupted sleep.

Some babies may experience digestive issues due to sensitivity to certain foods like dairy, spicy foods, or gas-producing vegetables. (Image Credit: Canva)

In a conversation with Jagran English, Dr. Priyanka Suhag, a consultant at the Department of Obstetrics & Gynecology at CK Birla Hospital in Delhi, discussed the foods that should be consumed or avoided during breastfeeding.

According to Dr. Priyanka, breastfeeding is a critical period that requires careful attention to a mother's diet to ensure both her health and the baby's optimal development. Nutritional needs increase during breastfeeding, making a well-balanced diet rich in essential nutrients vital.

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Foods To Eat During Breastfeeding:

    1. Protein-Rich Foods: Include lean meats, eggs, dairy products, beans, and lentils to meet the increased protein demands.
    2. Whole grains: Choose whole grains like oatmeal, brown rice, and whole wheat bread, which provide sustained energy.
    3. Fruits And Vegetables: A diverse intake of fruits and vegetables supplies necessary vitamins, minerals, and fiber. Dark leafy greens, berries, and carrots are particularly beneficial.
    4. Healthy Fats: Sources like avocados, nuts, seeds, and fatty fish (e.g., salmon) contribute to the baby's brain development and overall health.
    5. Hydration: Adequate fluid intake is vital. Water, milk, and herbal teas are excellent choices. Lactating mothers should aim for at least 8-10 glasses of water per day.

Foods To Avoid During Breastfeeding:

  1. Caffeine: Limit caffeine intake as it can cause irritability and sleep disturbances in infants. One to two cups of coffee per day are generally considered safe.
  2. Alcohol: Alcohol consumption should be minimized. If consumed, it's advisable to wait at least 2 hours per drink before breastfeeding.
  3. Certain Fish: Avoid high-mercury fish such as swordfish, king mackerel, and tilefish, which can harm the baby’s developing nervous system.
  4. Spicy And Gassy Foods: Some infants might be sensitive to spicy foods or foods that cause gas (like broccoli, onions, and beans).