A Complete Guide to Plant-Based Nutrition for Breastfeeding mothers

Plant-Based Nutrition Basics

The foundation of a well-balanced plant-based diet for a breastfeeding mum is not too dissimilar to our usual dietary guidelines; a wide variety of vegetables, some fruit, plenty of whole grains, legumes, tofu, tempeh, seeds, nuts, and healthy fats from plant sources (ie. Avocados, olive oil, nuts and seeds), and plenty of plain water for hydration.

However, feeding a growing human is hard work for our bodies, so we require increased amounts of certain macronutrients, vitamins and minerals to meet these demands. Interestingly, the quality of your breastmilk during lactation takes priority as the body draws upon its reserves to ensure your breastmilk is optimal for baby. Because of this, there is a risk you may become depleted if your nutrition isn’t adequate.

Energy

First and foremost, the body requires more energy in the form of calories or kilojoules (same thing, just different names). This is because breastmilk contains macronutrients such as carbohydrates, amino acids and fats or lipids which all contain kilojoules (kJ). These give your baby energy, and all the building blocks they need to function and grow.

The additional requirement for energy is approximately equivalent to another meal, or 2-3 nourishing snacks across the day. Some plant-based examples include:

-        Handful of nuts and dried fruit

-        A homemade oat-based biscuit

-        Ryvitas with avocado, cucumber and tomato

-        1 slice wholegrain toast, peanut butter and sliced banana

-        Smoothie with oats, chia, LSA, fruit and plant-based milk and yoghurt

Many breastfeeding mums don’t eat enough to fuel these energy demands often because of the desire to ‘bounce back’ to a pre-baby body weight. Whilst I understand that it is tempting to do this (there is NO pressure like the societal pressure to drop the “baby weight”… urgh!), mums who are under nourishing feel fatigued and increase their risk of serious nutritional deficiencies.

Protein

Dietary proteins are considered the building blocks for the body, so it’s no surprise that they are pretty important when building a little human! Plant-based proteins such as legumes, lentils, tofu, tempeh, oats, grains, nuts and seeds are all perfect additions to your diet.

Contrary to popular belief, scientific evidence demonstrates that it’s not necessary to combine certain proteins with others to achieve adequate amino acid intake. Ensure you are having a wide variety of protein-rich plant foods as suggested above.

For the average 70kg woman, aim for 77g of protein per day. But honestly, don’t get too caught up in the numbers! A good rule of thumb here is to make sure to include some form of protein with every meal. This could be overnight oats with LSA, chia, pepitas, sunflower seeds and plant-based milk/ yoghurt for breakfast, a wholegrain wrap with a good dollop of hommus and salad for lunch, and a tofu or tempeh stir fry for dinner plus some nourishing, protein rich snacks or a protein shake to boost intake in between meals.

Hydration

One essential breastfeeding companion is a nice, large drink bottle kept close by where you would normally feed bub. Take the opportunity to rehydrate whilst sitting down, relaxing and feeding.

Hydration requirements increase to 2.6L per day during lactation, but this will fluctuate depending on all sorts of other factors such as the weather and your physical activity. Keep an eye on the colour of your urine as an indicator of hydration status throughout the day. A light, straw coloured urine is perfect!

Micronutrients

The top ones to pay attention to due to increased requirements are:

Zinc: plant-based sources are legumes, nuts, seeds, oats, tofu

Calcium: plant-based sources are leafy greens, tahini, broccoli, almonds, calcium-set tofu

B12: Plant-based sources are nutritional yeast, fortified products such as plant-based milk

Iodine: Plant-based sources are iodised salt, bread, and nori

Milk Supply Boosting Biscuits and Foods

Despite popular opinion and historical convention, there is not enough evidence to support the use of certain herbs or foods to boost milk supply. Herbal galactagogues (which are nutrients that increase milk production) such as fenugreek, milk thistle and fennel have been studied in recent years however there is insufficient safety and efficacy data so they cannot be recommended at this time. Simply put, we don’t know yet if they’re safe to use in breastfeeding, and we don’t know if they actually work. Supply and demand, feeding frequency and volume is the biggest determinant of milk supply and is an important concept to understand.

According to the Australian Breastfeeding Association, you will know that your baby is getting enough milk if:

-        Baby is growing well and achieving developmental milestones

-        Feed on demand. Whenever baby is showing signs of hunger, offer the breast

-        Feed one side/breast until it is empty. This will ensure baby is getting the fattier hind milk

-        Wet nappies (at least 5 per 24 hours)

-        Baby is alert and generally content

If you have concerns in relation to your milk supply, seek expert care from an International Board Certified Lactation Consultant (IBCLC) or get in touch with the Australian Breastfeeding Association at https://www.breastfeeding.asn.au/

 or free call 1800 686 268.

Putting It All Together

If you’re feeling a bit overwhelmed by all this, keep things simple by aiming to increase the variety of foods in your diet. Have as many different foods as possible throughout the week, rather than having the same meals and snacks day after day. Lots of variety in our diet not only keeps things interesting but also helps to prevent nutrient gaps in the diet, improves the gut microbiome by boosting diversity in bacterial species, and it will expose your baby to a variety of flavours through your breastmilk.

As a busy mum myself, I’ve discovered that a little bit of planning goes a long way when it comes to healthy eating for myself and the family. I suggest taking an hour to plan the week ahead (can be done with bub on the boob!). Plan some healthy, nutrient-rich snacks that can keep in the fridge or freezer for the week. I think “what can I eat that’s quick and easy, and ideally one handed?”. Oat-based cookies, healthy muffins, healthy pikelets, veggie slice, or protein balls can all be made in large batches and freeze really well.

Finally, if you’re unsure if you’re getting enough it’s a good idea to consult with an Accredited Practising Dietitian who can give you individualised advice. Our Dietitians are experts in plant-based nutrition and can set you on the right path.

Enjoy those milky cuddles Mumma! Whether you breastfeed for a day, a week, a month, a year or more, you are doing a wonderful thing for both you and your bub!

Sarah Pinn Dietitian & Director Adelaide Nutrition