If you are a new mom and you choose to breastfeed your baby, then it is advisable for you to follow a kind of diet that is beneficial not only for you but for the baby as well. Keep in mind that your health is now of great importance as it can help you produce healthy breast milk, or not. Read this article to get to know more about the diet solutions that are ideal for breastfeeding mothers like you.
Elimination Diet for Breastfeeding Moms
Elimination diet refers to a special diet which you can try if you are afraid that the foods and drinks that you take can negatively affect your baby. This method still allows you to choose foods from all food groups, but you are advised to create some changes in what you eat and drink depending on the health issues regularly faced by your child. If you are thinking of using elimination when dieting, then you should become more familiar about the foods that you need to avoid. Among these are dairy products including cream, butter, milk or milk fat, whey protein and lactose, since these might trigger acid reflux or digestive problems in your infant. Other foods that you should consider eliminating from your diet are chocolate, eggs, wheat, soy, corn, citrus, corn starch, alcohol, acidic foods and caffeine, since these can also negatively affect an infant.
Dairy-Free Diet for Breastfeeding Moms
A dairy-free diet can also help if you are breastfeeding your baby, as you can expect this diet to keep your baby safe from allergies, digestive problems and acid reflux. The first items that you should consider removing from your diet are milk, yogurt, ice cream and cheese since these have the highest dairy content. Other foods that are rich in dairy include sour cream, butter, pudding, cookies, chocolate chips, crackers, cereals, pizza, hot chocolate powders, potato and nacho chips, smoothies, snack and granola bars and Italian and Mexican foods. The following foods are safe for you when trying a dairy-free diet for your baby:
• Whole grains and bagels
• Sandwich meats
• Soy coffee creamer
• Frozen fruit bars
• Rice milk frozen desserts
• Soy-based margarines
• Plain taco chips
• Whole foods
• Vegan foods
• Smoothies that do not contain ice cream or yogurt
Foods and Substances You Should Avoid While Breastfeeding
If you have decided to breastfeed your baby, then it is important for you to avoid those foods and substances that may cause harm to you and/or to your infant. Among these are the following:
1. Chocolate. Consuming this may negatively affect your baby since it contains caffeine that may trigger sleep disturbances. Eating chocolate may cause your child to lose sleep or experience difficulty falling asleep.
2. Alcohol and Caffeine. Your nursing baby tends to get a small amount of whatever it is that you are drinking, through your breast milk. This is the main reason why you need to avoid coffee and alcohol as much as possible.
3. Dairy Products. These should be avoided because they may cause acid reflux and allergies.
4. Spicy Foods. These include chili, onion, cinnamon, curry and red pepper. You need to avoid these because they are harsh on the digestive system. These foods may cause an infant to suffer from diarrhea, vomiting and upset stomach.
Vitamins and Minerals to Incorporate Into Your Daily Diet
As a nursing mother, you need to make sure that you take the right amount of vitamins and minerals to keep both you and your baby healthy. You have to make sure that your daily diet includes the following vitamins and minerals:
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin C
• Vitamin B1 (Thiamine)
• Riboflavin
• Niacin
• Folate
• Pyridoxine
• Calcium
• Zinc
• Iron
Breastfeeding Diet for Gassy Baby
If you are nursing a gassy infant, then it is best for you to know exactly what you need to eat and what you should avoid in order to reduce the gas. Among the safest foods that you can eat when nursing a gassy baby are rice, non-gassy fruits and vegetables, lean protein and soy. It is also important for you to make note of foods that tend to cause gas and avoid them. These include foods rich in sugar and fats, spicy foods, dairy products, cruciferous vegetables such as cabbage, broccoli and cauliflower, caffeine and acidic foods.
Breastfeeding Diet to Increase Milk Supply
In order to increase your breast milk supply, you need to eat certain foods. These include tropical fruits such as peaches, avocado, cantaloupe and melon, yellow vegetables including pumpkins, carrots and sweet potatoes, brown rice, barley, oatmeal, apricots, asparagus, green beans, parsley, watercress, pecans and dandelion greens. It should also be noted that while there are foods that increase breast milk, there are also those that decrease it and these include peppermint, spearmint, oregano, sage, cabbage and alcoholic beverages. You should avoid these as much as possible if you want to maximize your milk supply.
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