🥗 Nutrition for the breastfeeding mother: what to eat and what to avoid?

Are you breastfeeding and wondering whether you need to adapt your diet? Spoiler: you don't need to revolutionize your plate, but certain foods can help (or hinder) you. Here's our guide to eating with peace of mind while breastfeeding.

1. What to encourage

✅ Nutrient-rich foods

• Protein: eggs, fish, lentils, white meat
• Good fats: avocado, olive oil, nuts, oily fish
• Complex carbohydrates: quinoa, brown rice, sweet potato

✅ Galactogenic foods (which can promote lactation)

• Fennel, fenugreek
• Brewer's yeast
• Oats
• Almonds

✅ Hydration ++

Drink 1.5 to 2L of water a day. Breastfeeding makes you thirsty: water, breastfeeding herbal teas, light soups, anything goes.

2. What to limit or monitor

⚠️ Caffeine and theine

• Max 2-3 cups per day
• Passes into breast milk → may disturb baby's sleep

⚠️ Alcohol

• To be avoided whenever possible
• Otherwise, wait 2-3 hours after consumption before breast-feeding.

⚠️ Certain fish (mercury)

• Limit bluefin tuna, swordfish or pike
• Prefers salmon, mackerel, sardines

⚠️ Very spicy or fermented foods

• Not dangerous, but some babies may be more sensitive

3. What about special diets?

Are you vegan or gluten-free? No problem, as long as you pay attention to your iron, B12, calcium, protein and omega-3 intake. Don't hesitate to ask a nutrition professional for advice.

Conclusion

Your body does an incredible job feeding your baby. It needs energy, gentleness and pleasure. Eat a variety of foods, listen to your body and trust yourself. And if you're ever in doubt, 23MaiParis is here to support you with kindness and useful resources.