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Do you find yourself browsing health charts and diet plans to ensure that your little one gets all the necessary nutrients while breastfeeding? Do you wonder what fruits to eat while breastfeeding that can effectively contribute to your increased nourishment needs?? If you nodded along to these questions, read this post. Fruits are a good source of essential vitamins and minerals and help prevent deficiency of vitamins A and C. Fruits can be a healthy addition to a nursing mother’s diet as they are rich in vital nutrients such as potassium, folate, and antioxidants. Read on to know about the best fruits to eat when breastfeeding.
Key Pointers
- Fruits provide important nutrients like potassium, folate, and antioxidants for nursing mothers.
- Green papaya is a potent galactagogue, but those allergic to kiwi or latex should consume it with caution.
- Apricots contain phytoestrogens that regulate milk-producing hormones and increase milk supply in lactating women.
- Avocados are rich in essential fatty acids and amino acids that help produce nutrient-dense breast milk and maintain blood sugar and cholesterol levels.
- Strawberries contain essential vitamins and minerals, while bananas are a good source of folic acid for nursing mothers.
- Sapodilla helps prevent nausea, vomiting, or faintness in lactating mothers, and blueberries have anti-inflammatory properties that help prevent infections.
Best Fruits You Should Eat While Breastfeeding
Breastfeeding moms need certain nutrients to produce milk and stay healthy. These fruits offer key benefits for nursing women. Before trying any new food while breastfeeding, check with your doctor to make sure it’s right for you.
1. Green Papaya
Green papaya is the green, unripe variety of the golden yellow papaya. It is one of the well-known galactagogues that helps mothers make more breast milk during lactation (1). The enzymesiBiological agents that accelerate chemical reactions in living organisms green papaya enhance milk production. Also, the fruit provides essential vitamins like vitamins A, B, C, and E, which can help you maintain optimum nutrition levels (2) (3). In addition to the fruit, the leaves have also shown potential in increasing the breastmilk supply (4). Incorporate green papaya into smoothies, soups, or salads for a nutritious boost.
Be watchful2. Apricots
If you are a lactating mom, you should include some apricots in your postpartum diet (5). Apricots are rich dietary sources of vitamin C, A, potassium, and calcium (6). It also contains tryptophan, an amino acid, that may influence prolactin secretion (a hormone involved in lactation) (7). Apricots boost levels of important chemicals called phytoestrogens, which mimic the activity of estrogeniA hormone responsible for the development and functioning of female reproductive organs . These chemicals help regulate milk-producing hormones in females and increase milk supply (8). You can snack on fresh apricots, chop them into salads or cereal, blend them into smoothies, or enjoy dried apricots in moderation for a quick, nutrient-rich option. Always be mindful of portion sizes, especially with dried fruit, due to its higher sugar content.
3. Avocados
Avocados are rich in beneficial compounds like fiber, monounsaturated fats, and fat-soluble antioxidants. These are essential for many body functions and help you produce rich breast-milk (9). Avocados are wonderful for maintaining your blood sugar and cholesterol levels (10). Add avocadoes to your healthy eating regimen in different ways to reap the full benefits of this delicious fruit. You can mash ripe avocado as a spread on toast or sandwiches, add slices to salads for creaminess, blend into smoothies for extra nutrients, or enjoy it simply with salt, pepper, or whole-grain crackers as a snack.
Quick fact4. Strawberries
Strawberries are lip-smacking fruits that are one of the perfect go-to healthy snacks for breastfeeding moms. As a nursing mom, you should include these amazing fruits in your diet. They boast of an array of beneficial components like antioxidants, fiber , potassium, and magnesium (11). Just one cup meets your daily vitamin C needs, aiding iron absorption (12). If you are allergic to strawberries or someone in the family has a history of strawberry allergy, consult your doctor before you eat them. This is because allergens can also affect your little one through your breast milk. You can add them to your diet by making smoothies with yogurt or milk, adding sliced strawberries to salads, or enjoying them as a snack with nuts and seeds. They also make a great topping for oatmeal or cereal, boosting both flavor and nutrition.
5. Banana
If you are looking to increase your folatelevels, include bananas in your diet (13). Regular intake of bananas in moderation can provide you with healthy calories while breastfeeding. They provide carbohydrates, offering a quick source of energy to help meet the increased caloric demands of milk production (14). Their natural packaging and ease of eating also make them a practical and convenient snack option for busy mothers. You can also blend bananas with other fruits for a nutrient-packed smoothie, or slice them over whole-grain cereal or oatmeal to boost your breakfast’s nutrition.
Quick fact6. Sapodilla (Chikoo)
Breastfeeding is a tiring activity, and you will need the energy to feed your baby. Thus, you need to supplement your diet with energy-rich foods to prevent any nausea, vomiting, or faintness. Sapodilla or chikoo is a tropical fruit and one of the best fruits for your body. It is rich in natural sugars, primarily fructose and sucrose, which provide carbohydrates that are the body’s main source of energy (15). You can enjoy ripe Sapodilla by cutting it open and scooping out the sweet flesh (discarding the seeds). It can also be easily blended into smoothies, milkshakes, or fruit salads.
7. Blueberries
It is one of the best fruits to eat during breastfeeding. Blueberries are veritable storehouses of essential nutrients. In addition, their natural antioxidant properties help boost your immunity and protect you from infections (17). They are a good source of Vitamin C and dietary fiber, along with folate. They also contain potassium, a mineral known for its role in supporting healthy blood pressure (18). Beyond snacking on them fresh, try stirring them into yogurt or oatmeal. Toss a handful into green salads or blend them into smoothies and shakes. For baked treats, fold blueberries into muffin or pancake batter. You can also make a sauce or compote to top desserts like ice cream.
8. Cantaloupe
When you are pregnant or nursing, your body will need a steady flow of vitamins and essential minerals. To fulfill your nutrient requirement, consider consuming some cantaloupes or sweet melons. It provides important nutrients like vitamin A, vitamin C, folic acid, potassium, magnesium, and niacin. Vitamin A supports immune function and antioxidant protection, while vitamin C helps with the absorption of iron (19)(20)(21). Cantaloupe is also rich in water, which helps with hydration, which is important for maintaining breastmilk production. You can snack on these fruits or add them to your dessert in a fruit salad.
9. Figs
Also known as Anjeer, they are calorie-dense fruits, rich in vitamins, iron, calcium, potassium, magnesium, dietary fibers, protein, carbohydrates, soluble sugars, and many other nutrients that are essential for breastfeeding women (22)(23)(24). Consumption of figs can bring along many benefits for breastfeeding women. It is available both in fresh and dried forms. So, you can either include this healthy fruit in your fruit salads, smoothies, and other recipes or munch on the dried figs with other dried fruits and nuts. Also, ensure to eat in moderation.
Frequently Asked Questions
1. Which fruits should I avoid while breastfeeding?
Fruits, or any food items, do not affect the quality of breastmilk (25). However, many people believe that lactating mothers should avoid strong-flavored and acidic (or citrus) fruits. Some fruits to avoid during breastfeeding include lime, kiwi, and pineapples, as they may affect the quality and taste of breast milk. But research has suggested otherwise. It is found that these fruits do not affect the pH of maternal plasma nor does it alter the taste of breast milk (25). Lactating mothers are advised to continue eating all types of food and only refrain from them if the baby reacts adversely to them.
2. Which fruits can cause gas in breastfed babies?
In the case of breastfed babies, gassiness is mainly caused due to swallowing too much air while eating fast. Most babies can condone the majority of food that their mothers consume. However, keeping an eye on your baby’s tolerance patterns is also advised. If some food you had makes them uncomfortable or gassy, it is better to avoid it for the time being (26).
3. How much fruit should a breastfeeding mother consume daily?
She may have two servings of food every day (27). Try to include fruits of different colors to gain maximum nutrition.
4. Can eating too much fruit while breastfeeding cause stomach upset for the mother?
Eating excessive amounts of fruit while breastfeeding may potentially cause stomach aches for some mothers. This can be due to the high fiber content in fruits, which may lead to digestive issues such as bloating, gas, or diarrhea. However, each person’s fruit tolerance can vary, and not all mothers will experience an upset stomach. Consuming a balanced and varied diet, including fruits in moderation, and listening to your body’s cues is recommended. Consult a healthcare professional or a registered dietitian for personalized guidance if you have concerns or persistent digestive issues.
5. Can eating too much fruit while breastfeeding cause allergic reactions in the mother?
Adding too much fruit to your post-pregnancy diet is unlikely to cause allergic reactions in the mother. Allergic reactions are typically triggered by specific allergens, such as certain foods, pollen, or medications, rather than the overall quantity of fruit consumed. However, individuals need to be aware of their allergies or sensitivities and consult with a healthcare professional if they have any concerns or experience symptoms of an allergic reaction.
Certain fruits to eat while breastfeeding can help you gain strength. As breastfeeding is a special moment in a woman’s life, you may not want to avoid it or deprive your baby of nourishment. However, it is tiring and requires patience and practice to do it correctly. Therefore, nourishing yourself by adding nutritious fruits to your diet after delivery is vital. In addition to a balanced diet, staying hydrated by drinking plenty of fluids throughout the day supports milk production and overall health. Remember, breastfeeding is a deep bonding experience with your baby, and it should make you feel special and aid in the baby’s development.
Infographic: Best Fruits You Should Eat While Breastfeeding
Eating a diverse and well-balanced diet is crucial for both the mother’s and baby’s health during breastfeeding. Adding fruits to this diet can provide essential vitamins, minerals, and fiber. The following infographic includes a list of fruits one can incorporate into a pregnancy diet. Explore! Illustration: Momjunction Design Team
Illustration: Best Fruits You Should Eat While Breastfeeding
Image: Dall·E/MomJunction Design Team
References
- Foods That May Help Your Milk Supply.
https://www.umt.edu/breastfeeding-learning-collaborative/images/lactogenic-foods-brochure-2022-en-sp.pdf - Ellen Pesak et al; (2021); Impact of Papaya (Carica papaya L.) on Breast Milk Production Enhancement of Nursing Mothers at Teling Atas Public Health Center, Wanea Subdistrict, Manado City.
https://oamjms.eu/index.php/mjms/article/view/5880 - Masniar Hutahayan and Ita Herawati; Effectiveness Of Young Papaya Book Consumption To Increasing Breast Milk Production In Breastfeeding Mothers.
https://pdfs.semanticscholar.org/e273/982f37d258dd2871c2524cd96b37d1697032.pdf - Papaya.
https://www.ncbi.nlm.nih.gov/books/NBK501881/ - Herbs and Foods to Increase Your Breast Milk Supply.
https://www.uwmedicine.org/sites/stevie/files/2018-11/Herbs-Foods-Increase-Your-Breast-Milk-Supply.pdf - Apricot.
https://fcs.osu.edu/sites/fcs/files/imce/PDFs/univ-nebraska-extension-fv-fact-sheets-OYW.pdf - Foods that promote lactation.
https://jamaicahospital.org/newsletter/foods-that-promote-lactation/ - Nutrition Tips For Breastfeeding Mother.
http://vbch.dnh.nic.in/content/lactating-women - Kevin B Comerford et al; (2016); The Role of Avocados in Maternal Diets during the Periconceptional Period Pregnancy and Lactation.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4882725/ - Avocados.
https://nutritionsource.hsph.harvard.edu/avocados/ - Facts about strawberries a fruit to bite into!
https://hospitalityinsights.ehl.edu/facts-about-strawberries - Strawberries pack big health benefits.
https://blogs.ifas.ufl.edu/taylorco/2022/01/12/strawberries-pack-big-health-benefits/ - BANANAS.
https://www.montana.edu/extension/buyeatlivebetter/other_nep_resources/fact_sheets/bananas/Factsheet__Bananas.pdf - Bananas.
https://nutritionsource.hsph.harvard.edu/food-features/bananas/ - Sapodilla.
https://www.hort.purdue.edu/newcrop/morton/sapodilla.html#Food%20Uses - Blueberries raw 1 cup.
https://www.urmc.rochester.edu/encyclopedia/content?contentid=09050-1&contenttypeid=76 - The Health Benefits of Blueberries.
https://health.clevelandclinic.org/benefits-of-blueberries - Blueberry Ginger Smoothies: A Power Beverage for Pregnant and Lactating Moms.
https://www.lancastergeneralhealth.org/health-hub-home/motherhood/fitness-and-nutrition/blueberry-ginger-smoothies-a-power-beverage-for-pregnant-and-lactating-moms - Healthy Eating for Pregnancy and Lactation.
https://mckinley.illinois.edu/sites/default/files/2024-01/pregnancylactation.pdf - Nutrition Tips for Breastfeeding Mothers.
https://www.ucsfhealth.org/education/nutrition-tips-for-breastfeeding-mothers - Pregnant or Breastfeeding? Nutrients You Need.
https://kidshealth.org/en/parents/moms-nutrients.html - Figs raw.
https://fdc.nal.usda.gov/food-details/173021/nutrients - Meeting Maternal Nutrient Needs During Lactation.
https://www.ncbi.nlm.nih.gov/books/NBK235579/ - Guide to Breastfeeding.
https://www.centura.org/sites/default/files/inline-files/breastfeedingguide_FINAL.pdf - Goun Jeong et al; (2017); Maternal food restrictions during breastfeeding.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5383635/ - What’s causing gas in my breastfed baby?
https://www.texaschildrens.org/content/wellness/whats-causing-gas-my-breastfed-baby - Diet for Breastfeeding Mothers.
https://www.chop.edu/centers-programs/breastfeeding-and-lactation-program/diet-breastfeeding-mothers
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