Most mothers do not need to change their healthy diet while breastfeeding.

"Good" and "bad" foods for breastfeeding are often culturally, rather than physiologically, determined. For example, Indian mums are told that garlic will be beneficial to breastfeeding, while  we are often are cautioned to avoid this food in large quantities as it may cause wind.

Some babies are indeed sensitive to foods in their mum's diet, but we would caution against arbitrarily limiting your diet unless you have reason to suspect a particular food is bothering your baby. If your baby shows feeding-related sensitivities, this is most often due to a foreign protein in mothers' milk. In this case, try eliminating the food, which is the most likely culprit for at least one week. (Remember to read all labels.) If you do not see an improvement, you can add this food back into your diet and try another food to see if it is the offender. Keeping a journal with foods eaten and your baby's behavior may be helpful.

Dairy products in a mum's diet can occasionally cause sensitivity. (This sensitivity to milk protein is not at all related to lactose intolerance- see our article on this) Other foods you may consume that your baby may show sensitivity to include eggs, peanuts and other nuts, wheat, soy, corn, tomatoes, onions, cabbage, berries, nuts, spices, pork, seafood, citrus fruits and juice and chocolate.We very much are of the opinion that a little of everything is just fine, unless of course you have a history of severe allergy to a specific thing in your family; then obviously don't eat that particular product (nuts, strawberries... in excess)

Basically, while breastfeeding, it's best to eat a nutritious, well-balanced diet of at least 600 extra calories per day. Choose foods that are close to their natural state (ie as raw as possible), making sure to include at least five servings of fruits and vegetables each day. Try to go light on processed foods. If you find it difficult during your busy day to eat as nutritiously as you should, cut up some fruits and vegetables the night before, or ask your partner to help you. Having nutritious, easy-to-grab snacks is important for new mamas, who are often too tired to prepare anything for themselves. Foods that constitute a good diet for life, also make a good diet for breastfeeding. And water water water!!! Leave bottles of water around the house - if you're like us babes, you'll always forget to bring a glass of water with you when you feed!!So dotting them around the house will alleviate problems with that well know baby-brain issue !!

Enjoy the muffins! xx