Is it Safe to Eat Bananas During Breastfeeding?

A healthy diet is important for a breastfeeding mother to ensure adequate milk supply. After the birth of the child, a mother can’t simply eat what her heart desires. She still needs to continue eating healthy and nutritious for the healthy growth and development of her child. Fruits are very nutritious and often pregnant and breastfeeding women are advised to consume fruits. But not all fruits may essentially be good for a breastfeeding mom. Bananas, for instance, are nutritious, but are they any good for new moms? Let’s find out by reading all about eating bananas during breastfeeding!

Can You Eat Bananas While Breastfeeding?

Banana is a tropical fruit and is widely consumed all over the world. And yes you can eat it while breastfeeding your baby. It is rich in several nutrients such as potassium, calcium, Vitamin C, Vitamin B6, iron, dietary fibre, etc. Eating a banana during breastfeeding can have several health benefits for you and your precious little one.

Benefits of Eating Bananas While Breastfeeding

Bananas are very nutritious for nursing mothers. Some of the benefits of eating bananas in the breastfeeding phase are given below –

1. Can Provide You With Energy

Bananas are a great source of energy and should be consumed by breastfeeding women daily (1). If you like eating bananas, you can have 1 banana per day as a snack.

2. Helps Maintain Blood Pressure and Strengthens Bones

Bananas are rich in the mineral potassium which helps maintain electrolyte and fluid balance in our bodies. Potassium can also ensure the proper transmission of nerve impulses and muscle contraction. Bananas also help maintain blood pressure.

3. Aids in Digestion

Bananas are a good source of fibre which helps stimulate regular bowel movements. Bananas also contain prebiotics which promotes the growth of healthy bacteria in the gut and thus promote digestion (2).

4. Helps Fight Infections and Synthesise Haemoglobin

Bananas contain 25% of the RDA of Vitamin B6. This vitamin helps manufacture antibodies that are essential for fighting off infections. Vitamin B6 also plays an important role in the production of haemoglobin, the blood protein which carries oxygen to all the cells in your body (3).

5. Can Help Reduce Depression

Bananas contain the amino acid tryptophan which is essential for the production of the nerve-transmitting chemical called serotonin. This chemical can help regulate mood, sleep, social behaviour, and memory, and thus lower the chances of depression (4).

6. Boosts Milk Production

Bananas are rich in nutrients like vitamin B and iron, which are essential for lactating mothers. These nutrients can help boost milk production, ensuring an adequate milk supply for your baby’s nutritional needs.

7. Supports Baby’s Development

The nutrients in bananas, such as vitamin B6 and folate, are crucial for the development of your baby’s nervous system and brain.

Including bananas in your diet while breastfeeding can support your baby’s overall growth and development.

8. Provides Hydration

Bananas have a high water content, which can help keep breastfeeding mothers hydrated. Proper hydration is essential for maintaining milk supply and overall health during the breastfeeding period.

9. Promotes Healthy Weight Management

Bananas are naturally low in calories and fat but high in fiber, making them an excellent snack choice for breastfeeding mothers looking to manage their weight (5). The fiber content helps promote feelings of fullness, reducing the likelihood of overeating while providing essential nutrients for both mother and baby. Incorporating bananas into a balanced diet can support healthy weight management during the postpartum period.

Delicious Banana Recipes for Nursing Moms

Here are a few tasty and healthy banana recipes that you can try and enjoy in your nursing stage.

1. Banana and Strawberry Smoothie

The banana smoothie is quick and easy to make and can be enjoyed at breakfast or as an evening snack.

What You Will Need

To make the smoothie, you will need a ripe banana, a cup of milk, and a small cup of strawberries.

How to Make

Take all the ingredients in a blender and blend until smooth. Transfer the smoothie into a glass and enjoy immediately.

2. Banana and Egg Pancakes

Banana pancakes are easy to make and make for a healthy and delicious breakfast. So check out the recipe below!

What You Will Need

To make the pancakes, you will need 2 ripe bananas, 4 to 6 eggs, a small cup of chopped walnuts, honey or maple syrup for the topping, and a pinch of salt.

How to Make

Mash the bananas well in a bowl. Beat the eggs using a beater or fork until it is well blended and mix this with the mashed banana. Add the chopped walnuts and a tiny pinch of salt. Next, lightly grease and heat a pan. Put a ladle-full of batter onto the hot pan and spread it to make a small circle. Let it cook and then turn it to let the other side cook. Once done, turn off the heat and serve it topped with honey or maple syrup drizzled over the top of the banana egg pancake.

Side Effects of Having Bananas While Nursing

Bananas may not be recommended for some women while breastfeeding as it may cause certain side effects such as:

1. May Aggravate Cough and Cold

Eating bananas is known to aggravate cough and cold in some people. So, nursing moms who have a cold and cough should avoid eating bananas.

2. May Lead to Allergies

People who are allergic to latex should avoid bananas as it can cause a similar allergic reaction in such people.

3. May Increase Blood Sugar Levels

As bananas contain high levels of fructose, they are not recommended for people who have diabetes or high blood sugar levels. If you are a breastfeeding mom and have diabetes, it is suggested that you have only half a banana in between meals, not more than that. Better yet consult a dietician and do as suggested!

FAQs

1. Can eating bananas cause allergies in breastfed babies?

Bananas are not commonly associated with allergies, but in rare cases, some babies may develop sensitivity. If you notice any signs of allergic reactions in your baby after consuming bananas, such as rashes or digestive issues, consult a pediatrician.

2. Will eating bananas make my breastfed baby gassy?

While bananas are generally considered non-gassy foods, every baby is different. Some babies may experience gas or digestive discomfort after their mothers consume certain foods, including bananas. If you suspect bananas are causing gassiness in your baby, try eliminating them from your diet temporarily to see if symptoms improve.

3. Are there any specific benefits of eating ripe bananas versus unripe ones while breastfeeding?

Ripe bananas are easier to digest and have a higher concentration of natural sugars, which can provide a quick source of energy for breastfeeding mothers. On the other hand, unripe bananas contain more resistant starch, which may offer additional digestive benefits. Both ripe and unripe bananas can be included in a breastfeeding diet based on personal preference and tolerance.

Bananas are very nutritious and beneficial for breastfeeding mothers. However, before making this superfood a part of your diet, check that you are not allergic to it. Better yet, consult your dietician about whether or not you can have them while breastfeeding.

References/Resources:

1. Meeting Maternal Nutrient Needs During Lactation; National Library of Medicine; https://www.ncbi.nlm.nih.gov/books/NBK235579/

2. Traditional and Medicinal Uses of Banana; Journal of Pharmacognosy and Phytochemistry; https://www.phytojournal.com/vol1Issue3/Issue_sept_2012/9.1.pdf

3. Nieman. D, Mitmesser. S; Potential Impact of Nutrition on Immune System Recovery from Heavy Exertion: A Metabolomics Perspective (Nutrients); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452243/; May 2017

4. Hulsken. S, Martin. A, Mohajeri. M, Homberg. J; Food-derived serotonergic modulators: effects on mood and cognition; National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/24134856/; December 2013

5. Bananas; Harvard T.H. Chan; https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/

6. Bananas, raw; Food Data Central; U.S. Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients

7. 5 Breastfeeding Diet Myths; Johns Hopkins Medicine; https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-breastfeeding-diet-myths

Also Read: 

Chocolate during Breastfeeding
Eating Peanuts when Breastfeeding
Is It Okay to Eat Cheese while Breastfeeding
Consuming Coffee/Caffeine during Breastfeeding

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