Fruits to Eat and Avoid While Breastfeeding
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Breast milk is very nutritious and the best source of energy and nutrients for babies in the first six months of their lives. So, a breastfeeding mother must include healthy foods in her diet. Eating healthy foods will give you the energy to take care of your baby, feed them properly, and even help you lose weight. And speaking of healthy foods, we thought we must tell you about the fruits to eat and avoid while breastfeeding. Learn about these fruits!
Video: 6 Best Fruits to Eat During Breastfeeding
Fruits to Eat While Breastfeeding
All fruits are nutritious and tasty, but then there are some specific fruits that can provide relief from common complications experienced after childbirth and while breastfeeding. Let’s read more about fruits for breastfeeding moms and how they can help during breastfeeding!
1. Green Papaya
Green papaya is considered a galactagogue. Galactagogues are substances that promote breast milk production. So this fruit can be beneficial for moms who want to improve their milk supply. Eating green papaya can help you stay hydrated, which is a must during breastfeeding. It is also a rich source of non-acidic Vitamin C and acts as a natural laxative, and can thus help prevent constipation and promote healthy digestion. To include this fruit in your diet, you can add half a cup of green papaya to your glass of smoothie. You can even consume it as a salad after tempering it.
Bananas are a natural laxative too and can help in digestion. Bananas being a rich source of fibre can help prevent constipation. However, what makes this fruit fit for breastfeeding women is its potassium content. Potassium is important during pregnancy and post-pregnancy too. And you will need more of it while breastfeeding to maintain your fluid and electrolyte balance.
Avocados are one of the healthiest fruits and can be beneficial for the health of both the mother and the baby. Like bananas, avocados also pack in a lot of potassium in them. Eating them during breastfeeding can help develop your baby’s eyesight, hair quality, heart health, and digestion.
Cantaloupe is rich in vitamin K, vitamin B, fibre, potassium, magnesium, niacin, thiamin and folates. Eating this fruit can help you stay hydrated. As this fruit is high in water content, it can help maintain fluid balance in the body during breastfeeding and even otherwise.
Sapota (also known as chikoo) is high in calories, which makes it good for breastfeeding moms. By eating sapota, you can make up for the calories that are burned during breastfeeding. Sapota is also rich in fibre and numerous minerals and vitamins. It is also high in anti-inflammatory and antibacterial properties, which makes it a healthy choice for breastfeeding women.
Figs are rich in many minerals like manganese, magnesium, copper, calcium, iron and potassium. They are also a great source of fibre, Vitamin K, and Vitamin B6. This essentially is the reason why a number of cuisines use figs in their salads and many baby food companies include figs in the baby food.
Apricots are rich in dietary and are excellent sources of vitamins C, A, calcium, and potassium. This magical fruit levels important chemicals called phytoestrogens, which mimic the activity of estrogeni, and help regulate milk-producing hormones in females and increase milk supply.
Strawberries are full of iron and boast an array of vitamins like Vitamin C, calcium, potassium, and magnesium. But do consult your doctor before you include strawberries in your diet.
Blueberries are one of the best fruits to eat while breastfeeding. Blueberries contain essential nutrients, and their antioxidant properties also help to protect from infections. Blueberries are also rich in vitamins and minerals, calcium, potassium, and carbohydrates.
Mangoes are rich in fibre and potassium content, which helps breastfeeding mothers replenish their nutrients. The fruit is also high in antioxidants and vitamin K.
Are There Any Fruits to Be Avoided During Breastfeeding?
There are certain foods to avoid while breastfeeding. Fruits are a rich source of essential nutrients required by a breastfeeding mother and her baby. So, feel free to add a wide variety of fruits to your breastfeeding diet. However, if you notice any negative reaction, such as rashes, swelling, and vomiting in your baby after you have included a particular fruit in your diet, avoid that fruit for as long as you are breastfeeding. And consult a paediatrician if your baby doesn’t feel better soon enough. Here are some fruits you should avoid during breastfeeding:
1. Citrus Fruits
A lactating mother should monitor the intake of citrus fruit as it can affect the baby’s digestion through breast milk. So, consult with your doctor before consuming fruits like kiwi, pineapples, oranges, and grapes.
Cherries are known to sometimes create gas problems in babies. Therefore, you must avoid eating cherries while breastfeeding.
Your baby’s health depends on your well-being, and your health depends on what you eat. There will be days when you might crave for unhealthy foods but think about your baby – we know you will make healthy choices. In your nursing phase, drink lots of water and include fruits and veggies (which do not cause gas) in your diet. You can even consult a nutritionist If you need a proper meal plan during breastfeeding. Happy nursing!
Infographic: Fruits to Eat and Avoid During Breastfeeding
1. Can I Eat Pomegranate and Apple While Breastfeeding?
Yes, you can eat nutritious fruits like pomegranate and apple while breastfeeding.
2. Can Certain Fruits Absorb Nutrients or Medication While Breastfeeding?
Certain fruits contain anti-nutrients, but the levels found in fruits, like pineapple, watermelon, papaya, and apple, are within safe limits. In addition, certain anti-nutrients also have proven health benefits. Thus, consuming these fruits contribute to good nutritional status and overall health.
3. How Can I Determine Whether a Fruit Is Affecting the Breast Milk?
You can easily determine this by checking your baby’s diapers. If the baby has more than six wet diapers per day with clear or very pale pee and more than four yellow, seedy poops per day, then the baby is getting sufficient milk.
In case there are fewer wet diapers or darker pee, it indicates that the baby is not getting enough milk.
1. Breastfeeding FAQs: Supply and Demand; kidshealth.org/; https://kidshealth.org/en/parents/breastfeed-supply.html
2. Healthy eating for breastfeeding mothers; health.qld.gov.au; https://www.health.qld.gov.au/__data/assets/pdf_file/0014/152132/antenatal-brstfd.pdf
3. Top 10 superfoods for breastfeeding moms; news.sanfordhealth.org; https://news.sanfordhealth.org/womens/top-10-breastfeeding-superfoods/
4. Breastfeeding and your diet; betterhealth.vic.gov.au; https://www.betterhealth.vic.gov.au/health/healthyliving/breastfeeding-and-your-diet
5. Infant and toddler health; mayoclinic.org; https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912