Spicy Food and Breastfeeding: What to Eat and What to Avoid for Healthy Nursing Moms

spicy food while breastfeeding what to eat what to avoid while breastfeeding

By E.Baloyo , Parent Herald Mar 21, 09:30 am

Photo: (Photo : Elisabetta Zavoli /Getty Images)

Spicy food while breastfeeding is one of the many other questions frequently asked of nursing mothers.

As a nursing mother, you're constantly mindful of what you eat, knowing that your diet can directly impact your baby's health and well-being. There is no scientific evidence indicating that spicy foods should be avoided for the well-being of your baby, whether during pregnancy or while breastfeeding.

Research does not show any negative impact on the baby when the nursing parent consumes spicy foods, even if they personally experience the effects of these foods.

Interestingly, research suggests that babies may develop a broader taste palate when exposed to various flavors through amniotic fluid during pregnancy and breast milk after birth. This exposure to flavors like garlic, mint, and vanilla in breast milk might influence the baby's taste preferences later on when they start eating solid foods.

What To Eat While Breastfeeding

1. Opt for Mild Spices: Other cultures might involve a lot of spicy food, mothers can consider using the more subtle spices like cumin, turmeric, and coriander when cooking. These spices add flavor without overwhelming your taste buds or causing digestive issues for you or your baby.

2. Include Cooling Foods: Balance your spicy meals with cooling foods like yogurt, cucumber, and mint. These foods can help soothe your digestive system and mitigate any potential discomfort caused by spicy dishes.

3. Focus on Nutrient-Rich Foods: As a nursing mother, prioritize nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins and minerals for both you and your baby's health.

4. Food Rich in Iron, Protein, and Calcium: Iron supports red blood cell production and energy levels, protein aids in tissue repair and growth, and calcium is vital for strong bones and nerve function. These foods can promote optimal health for you and your baby while breastfeeding.

What To Avoid While Breastfeeding

1. Avoiding Overly Spicy Foods: While mild spices are generally fine, it's best to skip dishes that are excessively spicy, as they might cause discomfort or irritation in your digestive system and could potentially affect your baby through breast milk.

2. Managing Foods That Cause Gas or Upset Stomach: Keep an eye on foods like onions, garlic, and certain vegetables, as they can sometimes lead to gas or stomach upset. If mothers notice any adverse effects, consider reducing their intake of these foods.

3. Moderating Caffeine and Alcohol: It's a good idea to moderate the consumption of caffeine and alcohol while breastfeeding, as they can pass through breast milk and impact the baby's sleep patterns and overall well-being.

4. Understanding Mercury Levels in Fish: While fish can be a nutritious part of the diet, be cautious of high-mercury varieties. Mercury accumulation in the body, especially from certain fish, can have detrimental effects on the nervous system and may lead to neurological issues. Opt for fish with lower mercury levels and choose cooking methods like baking or broiling to minimize risks while enjoying seafood.