Dietitian Shares: Breastfeeding? Here's Why You Should Eat Fish Every Week

Hey mama, are you still trying to figure out what to eat while breastfeeding? We understand that you want to take care of yourself and give your baby the best care possible. Well, one food that you should never skip? Fish. Yes, you and your baby can benefit from this delicious dish.

If you ever wondered if fish is good for breastfeeding, the answer is yes and here’s why.

It’s Great for Your Baby’s Brain

Omega-3 DHA, which is abundant in fish, especially in oily ones such as seabass and salmon. It helps to promote the development of your baby’s brain and eyes. Make sure to get enough DHA from fish, as it helps with your baby’s healthy growth, because your breast milk is a reflection of your diet.

If you are looking for fish good for breastfeeding, try fish high in healthy fats, such as sardines, mackerel, and salmon.

It Supports Your Mental Health

Postpartum depression and baby blues have been associated with low DHA in mothers. By lowering inflammation and promoting normal brain function, eating fish can support your mental health.

It Helps With Immunity & Gut Health

Plus, fish can lower inflammation and improve your gut microbiome, which will help boost your immunity and that of your unborn child.

It’s Full of Iodine

Iodine is essential for thyroid function and brain development, and your baby gets it from your breast milk. Because marine fish are a natural source of iodine, they make an ideal fish for breastfeeding mom who want to stay nourished and energised.

It May Help Prevent Fish Allergies in Babies

Believe it or not, consuming fish while breastfeeding may actually help your baby develop tolerance and lower their risk of developing fish allergies in the future.

What Fish to Eat While Breastfeeding?

Let’s keep things simple and safe. The best fish to eat while breastfeeding are as follows:

Fish with low mercury levels:

Salmon
Sardines
The tilapia
Pollock
Light tuna in a can

Avoid fish that are high in mercury, such as:

Swordfish
Shark
King mackerel

Just keep it between two and three servings per week!

What Else Should Be on Your Plate?

Yes, fish is a superfood for breastfeeding mums, but remember to take it in moderation. What to eat with your fish is as follows:

Protein: tofu, eggs, lean meat
Fruits & veggies: eat a lot of colourful fruits and vegetables
Whole grains: wholemeal bread, brown rice, and oats
Dairy or alternatives: calcium + vitamin D
Water & nourishing drinks to stay hydrated

Pro tip: Your body needs energy to keep producing milk, so don’t skip your meals!

Don’t Feel Like Cooking?

We’ve got you. Meal preparation frequently comes last on the list of things to do when you’re a new mother, which can be exhausting.

ReLacto can help you with that. Our meals consist of:

Packed with fish good for breastfeeding
Include 2-3 servings of fish, which is the perfect amount to take by breastfeeding mums.
Served with herbal soups and lactation drinks, which can help your breast milk get an extra boost.

And the best part, it is delivered straight to your doorstep, so you can skip the cooking hassle and focus more on rest, heal, and feed your child.

Gentle Reminder

Your breastfeeding diet doesn’t have to be perfect. Just make sure you follow a mindful diet so you can provide the best nutrition for your baby. Adding fish to your weekly meals can help your body feel more energised, improve your mood, and support your baby’s development.

Need a little help? Mama, we’ve got you. Check out our menu here.

Frequently Asked Questions

Q1: How much fish should I eat while breastfeeding?

A: About 2-3 servings of low-mercury fish per week is recommended for breastfeeding mums

Q2: What fish should I avoid?

A: Fish that are high in mercury such as swordfish, shark, and king mackerel.

Q3: Is fish safe for a breastfeeding mum every week?

A: Yes! Just stick with low-mercury options, and it becomes a key part of a balanced lactation diet.

Q4: Can what I eat really affect my breast milk?

A: Yes! Nutrients from your meals, including DHA and iodine from fish, are passed on to your baby through breast milk.

Q5: I don’t eat fish. What can I do?

A: Consider Omega-3 DHA supplements or talk to your doctor for alternatives like algae oil.

Author

ReLacto

We are a team behind the leading lactation meal provider and we believe proper nutrition during breastfeeding is not just something to be experienced, but also worth learning about. On top of preparing nutritious meals for mothers, we’re passionate about researching and sharing useful information on nutrition for lactation and recovery, and occasionally tips on baby weaning through our blogs.

View all posts