6 Health Benefits Of Eating Almonds While Breastfeeding

✔ Research-backed

Almonds are rich in many essential nutrients, including calcium, protein, vitamin, zinc, iron, and magnesium, providing optimum nutrition to the human body. Therefore, you might be thinking about whether or not you can consume almonds while breastfeeding.

The delicious nuts make for an excellent snack to munch due to their crunchy texture and tasty flavor. You can eat almonds raw, boiled, soaked in water overnight, roasted, or as an ingredient in different preparations.

Keep reading this post to know about the safety and various benefits of eating almonds when nursing a baby.


In This Article

Benefits Of Eating Almonds While Breastfeeding

Eating almonds, a beneficial, during your breastfeeding phase can work wonders for your health and the growth of your precious baby in the following ways:

  1. Nutritious nuts such as walnuts and almonds are the best food for a nursing mother. Even gynecologists recommend having almonds in the postpartum period, especially while breastfeeding your baby. Raw Almonds are a rich source of healthy plant-based proteins and calcium, which could effectively enhance the growth process of your baby.

protip_icon Quick fact
Almonds are also a good source of biotiniA water-soluble vitamin essential for the metabolism of lipids, carbohydrates, and protein , fiber, and phytonutrientsi Natural bioactive substances found in fruits and vegetables that offer health benefits for our bodies , specifically phenolic acidsiCompounds in plants that may help prevent oxidative diseases like stroke, cancers, and coronary heart diseases and flavaonolsiA bioactive substance found in fruits and vegetables with anti-inflammatory and antioxidant properties (1).

Almonds are the best nutritious food for nursing mother

Image: Shutterstock

  1. Almonds are a storehouse of essential nutrients like Vitamin E, Vitamin B2, B3, and B1. It is also a rich source of minerals like Magnesium, Copper, Phosphorus, Calcium, Iron, and Zinc. Adding this delicious dry fruit to the maternal diet can help boost the infant’s nutrition and immune system while increasing the mother’s recovery pace.
  1. As a nursing mother, it must be difficult for you to take out time and cook special food for yourself to enhance your nutritional intake. Do not worry! Almonds can be a handy, wholesome, and tasty snack that can prevent you from eating junk food and can make post pregnancy weight loss easier for you.
protip_icon Quick fact
One serving of almonds equals one ounce, ¼ cup, or about 23 almonds (1).
  1. Nuts, especially almonds, are often regarded to serve as galactagoguesiSubstances that promote human milk production . By including almond or almond milk in your postnatal diet, you can effectively improve breast milk quality and quantity. Women suffering from the problem of poor lactation are often advised to increase their intake of almonds to stimulate their milk production naturally!
  1. As a breastfeeding mother, you must be having a tough time nursing the baby and managing the maternal chores. Almonds are a must-have energy food for you that can help you fight fatigue.
    Tiffany Teske, a mother of two, shares about an easy-to-make and nutritious snack that effectively contributed to her post-pregnancy nutritional needs. She says, “My friend, Cindy, brought over a batch of these amazing almond flour scones the week I gave birth to Emmanuelle. They gave me the much-needed energy that was necessary for nursing a newborn and for regaining my strength. Plus, they tasted amazing (i).” These scones were made by combining ground blanched almonds, baking soda, egg (or flax seed emulsion), honey (or maple syrup), chopped organic cooking dates (or raisins), vanilla extract, and ground cardamom.
  1. As you have little time and energy left to take care of your grooming, adding almonds to your meal plans can help you look good effortlessly and win compliments. The Vitamin E in the almonds can give you a glowing skin and lustrous hair and transform you into a yummy mummy!
Eating almonds while breastfeeding can help you look good effortlessly

Image: Shutterstock

protip_icon Point to consider
Almond products are available in the form of milk, butter, and meals that you may include in your nursing diet to reap the nut benefits.

Almonds are a healthy snacking alternative for the new moms out there trying to get optimum nourishment during this latest phase in their lives.

When To Stop Eating Almonds While Breastfeeding?

You pass on the nutrients you consume during your lactation phase to your baby through your breast milk. It is advisable to seek your doctor’s approval before adding almonds to your postnatal diet as it will indirectly affect the health of your baby. Remember to consume almonds in moderate quantities only. If you are eating almonds, and your newborn is allergic to nuts he may develop the following symptoms:

  • Wheezing
  • Respiratory Trouble
  • Nausea
  • Diarrhea
  • Vomiting
  • Itchy skin rashes or hives
Stop eating almonds if your baby develops itchy skin

Image: Shutterstock

Seek immediate medical help if you notice the above signs of discomfort in your baby. Your health consultant may advise you to eliminate almonds from your diet while breastfeeding your little one.

Frequently Asked Questions

1. How many almonds should I eat while breastfeeding?

According to the Australian Dietary Guidelines, breastfeeding women are recommended to eat 2½ servings (30g per serving) of unsalted nuts, including almonds, per day (2) (3).

2. Do almonds cause gas in breastfed babies?

Yes. Almonds are potentially-allergenic foods, therefore, if your baby is allergic to nuts, such as almonds, eating them while breastfeeding can upset your breastfed baby’s stomach (4).

3. Does eating almonds cause constipation in mothers while breastfeeding?

There is no evidence to support the claim that almonds or other high-fiber foods promote constipation in breastfeeding women. In fact, increasing your fiber intake may help in preventing constipation (5) (6).

Consuming almonds while breastfeeding will pass on its effects to the newborn. All the nutrients consumed by the mother can indirectly impact the baby. Therefore, before considering almonds, consult your doctor to ensure their consumption safety. Ensure that you soak them in water for a while before having them. However, if your newborn is allergic to almonds, you may notice respiratory trouble, nausea, and skin issues that indicate you should stop their intake.

Infographic: Advantages Of Eating Almonds During Breastfeeding

Including almonds in your diet while nursing can offer a range of benefits for both the mother and baby. Almonds contain nutrients such as healthy fats, protein, and essential vitamins and minerals. Read the following infographic to learn about the advantages of almonds for lactating mothers.

benefits of almonds for nursing moms (infographic)

Illustration: Momjunction Design Team

Key Pointers

  • Almonds can be consumed in various forms like soaked, raw, roasted, or boiled in a postnatal diet.
  • Almonds provide essential nutrients such as calcium, protein, vitamins, iron, and phosphorus, which are important for a nursing mother.
  • Consumption of almonds can aid in breast milk production, weight management, preventing fatigue, improving recovery and immunity, and aiding in baby development.
  • Nut allergies can cause respiratory problems, rashes, nausea, and diarrhea, so caution should be taken with almonds.
  • Before consuming almonds while breastfeeding, it is essential to consult a doctor to determine safe consumption quantities, precautions, and inclusion methods.
Almonds While Breastfeeding_illustration

Image: Stable Diffusion/MomJunction Design Team

Personal Experience: Source

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Almonds.
    https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/
  2. Australian Dietary Guidelines.
    https://www.eatforhealth.gov.au/sites/default/files/2022-09/n55a_australian_dietary_guidelines_summary_131014_1.pdf
  3. Peanut and tree nut allergy.
    https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds#nuts-seeds-and-weight-management
  4. Peanut and tree nut allergy.
    https://www.rch.org.au/kidsinfo/fact_sheets/Peanut_and_tree_nut_allergy/
  5. Nuts, almonds, whole, raw, FDC ID: 2346393
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346393/nutrients
  6. Constipation.
    https://www.ucsfhealth.org/education/constipation
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Dr. Jessica Madden

Dr. Jessica MaddenMD, FAAP, IBCLC

Jessica Madden is a pediatrician, neonatologist, lactation consultant, and mother of four, who has been taking care of newborns for more than 19 years now. She works as a neonatologist in the NICU at Rainbow Babies and Children’s Hospital in Cleveland, Ohio, and founded Primrose Newborn Care, a newborn medicine and “4th trimester” home-visiting and telemedicine practice, in 2018.  Dr....read full bio