It is possible to eat a vegan diet while breastfeeding, but it requires special attention to ensure you and your baby are getting enough nutrients. Vegan diets can lead to insufficient quantities of certain nutrients that are important for the health of mother and child.
Some nutrients that are of particular importance during breastfeeding, such as protein, vitamin B12, vitamin D, iodine, iron and calcium, are present in lower quantities in plant foods than in animal foods. To ensure that you and your baby receive these nutrients, it is important that you inform yourself well and specifically choose plant-based foods that contain these nutrients and take appropriate supplements.
It is important to consult with a nutritionist or doctor who is familiar with vegan nutrition to ensure you and your baby are getting enough nutrients. This way you can ensure you are choosing the right foods and taking supplemental nutrients if necessary.
Which vegan foods could I consume while breastfeeding?
As a vegan while breastfeeding, there are many foods you can consume to get enough nutrients. Some examples are:
-Oatmeal, whole grain bread and other whole grain products rich in iron and B vitamins
-Legumes such as beans, lentils and peas, which are rich in protein and iron
-Nuts and seeds rich in protein, vitamin E and omega-3 fatty acids
-Kale, spinach and other green leafy vegetables that are rich in calcium and vitamin K
-Algae and algae oil, which are a good source of iodine
-Tofu, tempeh and other plant-based protein sources
-Soy and rice milk, which are often fortified with vitamin B12 and calcium
It is also important to get enough vitamin B12 and vitamin D, as these nutrients are present in lower amounts in plant foods than in animal foods. Vitamin B12 and vitamin D supplements can help ensure you and your baby get enough of these nutrients. It is also important to make sure that you eat enough to maintain your energy reserves and provide adequate supplies for yourself and your baby.
Nevertheless, these foods are not optimally absorbable by the body due to their secondary structure. That's why it's advisable to combine your vegan diet with high-quality animal foods during this time!
It is important that you inform yourself well and specifically choose plant-based foods that contain these nutrients and take appropriate supplements. It is also recommended that you consult with a nutritionist or doctor knowledgeable about vegan nutrition to ensure you and your baby are getting enough nutrients.
