WHAT SHOULD I EAT WHEN I’M BREASTFEEDING?

You don’t need to eat any special or different foods while you’re breastfeeding. However, you should try to follow a healthy, varied and balanced diet, which includes:

PLENTY OF FRUIT AND VEGETABLES

to provide much needed vitamins and minerals, as well as fibre.

PROTEIN such as lean meat, eggs, nuts and pulses (beans, chickpeas, lentils). Have at least two portions of fish a week, including oily varieties like pilchards, salmon or trout.

DAIRY such as a yoghurt, some cheese or a glass of milk to provide you and your baby with sufficient calcium.

ENOUGH FLUID in the form of water, tea, milk or fruit juice to satisfy thirst and avoid dehydration. If your urine is dark in colour or you are suffering from constipation, increase your fluid intake.

FOODS HIGH IN OMEGA 3 OILS such as oily fish, chia seeds and flaxseeds.

STARCHY FOODS such as wholewheat bread, oats, barley and rice. Carbohydrates provide you with much needed energy during this tiring time. Always choose wholegrain varieties for added fibre.

A WIDE VARIETY OF FLAVOURS – exposing your baby to different flavours (transferred through your milk) may help them accept a wider range of foods later in life.

There isn’t enough evidence to support the safe use LACTOGENIC (MILK INCREASING) HERBAL MEDICINES to increase your milk supply, but it is safe to use moderate amounts of fresh herbs in your cooking, such as garlic, fenugreek seeds, fennel seeds, aniseed, and caraway seed. Make salads with fresh fenugreek, fennel and dill. Bear in mind that high doses of these herbs may make you feel unwell or give your baby diarrhoea. Large quantities of herbs like sage, thyme, sorrel, oregano, parsley and mint may also reduce your breastmilk supply (when eaten in high doses).

There is not a great deal of research supporting the use of BREWER’S YEAST as a way to increase milk supply, but many mothers regularly report that this has helped boost their supply. Brewer’s Yeast is a live yeast rich in iron, chromium and selenium, as well as B vitamins (but not vitamin B12, which is important for vegans). Always check with your doctor before you take any supplements or medications, as Brewer’s Yeast is inappropriate if you or baby struggle with thrush, and it can mess with blood glucose. You might notice that your baby becomes gassier too. If this is the case, discontinue supplementing your diet with it or alternatively reduce the quantity.