Dietary Guidelines During BreastfeedingAfter childbirth, mothers should consume nutrient-rich foods to restore strength and maintain health.
If nutritional intake is insufficient during this period, symptoms such as fatigue and reduced milk production may occur. Breastfeeding mothers need an additional 500 kcal per day compared to pre-pregnancy needs.
However, excessive fat intake should be avoided, and meals should be balanced with proper nutrients. Since the nutrients a mother consumes are directly transferred to breast milk, it is important to eat clean, well-prepared foods.
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Recommended Foods:
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Eggs, tofu, beans, meat, and other protein-rich foods should be consumed daily.
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Seaweed soup is recommended 2–4 times a day, as it helps replenish calcium and iron lost during childbirth.
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Fresh vegetables and fruits such as apples, pears, spinach, and carrots are rich in vitamins and minerals and help recovery.
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Nutritional Focus:
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Protein and calcium intake are especially important, as they are essential for milk production and for the baby’s growth and cell formation.
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Avoid foods that are too salty, fatty, or heavily seasoned, as they may affect milk taste and quality.
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Additional Notes:
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Hydration is also crucial. Drink enough water and warm soups to prevent dehydration and support milk flow.
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Avoid smoking, alcohol, and stimulants such as coffee.
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Yogurt and fermented dairy products can support digestion and help maintain gut health.
Foods Rich in Iron
Liver, eggs, beans, egg yolks, fish, spinach, carrots, green vegetables, dried fruits, nuts, cereals, oatmeal, and peanuts.
Vitamin C
Vitamin C enhances iron absorption, so it is important to eat plenty of fresh fruits and vegetables.
Avoid coffee, tea, and caffeinated drinks, as they can block iron absorption.
Foods Rich in Calcium
Low-fat dishes, milkshakes, low-fat milk, ice cream, cheese, eggs, tofu, dried seaweed, anchovies, sardines, shrimp, sesame, radish, spinach, broccoli, kale, and other green vegetables.
Adequate Fluid Intake
Drink water, juice, milk, soups, and broths throughout the day.
Especially during summer or when going out with the baby, carry water and drink frequently.
The daily recommended fluid intake is about 8 cups, but mothers should drink whenever they feel thirsty.
Eat Seaweed Soup ProperlySeaweed soup itself, often eaten after childbirth, does not cause weight gain.
The problem lies in the ingredients added. Instead of adding fatty beef brisket, prepare seaweed soup with seafood rich in minerals and calcium.
This makes the soup lighter, lower in calories, and more nutritious. Seaweed soup is also important for stimulating breast milk production, so it should never be skipped.
Seaweed is rich in essential minerals and iodine, which help with recovery and prevent anemia.
How to Manage Postpartum DietThe most typical postpartum diet is rice with seaweed soup.
It is best to eat slightly less rice, with lightly seasoned side dishes and seaweed soup. Simple dishes such as grilled fish are good for the body.
Vegetables and seafood can be eaten freely, but avoid overly salty or greasy dishes. Fruits and juices are healthy, but overconsumption can lead to fat accumulation.
Especially sweet fruits should be eaten in moderation, as they can burden recovery.
Foods to Avoid While BreastfeedingTraditionally, postpartum mothers were told to avoid cold, salty, and hard-to-digest foods.
However, there are no absolute restrictions—mothers can generally eat comfortably unless they feel discomfort. Still, certain foods should be consumed with caution:
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Dairy products, spicy or salty foods, and foods that may trigger allergies in babies.
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If the mother consumes such foods, the baby may experience allergic reactions, digestive issues, or fussiness.
Specific Foods to Avoid:
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Garlic and Onions: Their strong flavors may affect breast milk, leading to fussiness or refusal to feed.
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Gas-forming Vegetables: Cabbage, broccoli, cauliflower, and radishes may cause gas in both the mother and baby.
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Citrus Fruits: Oranges and other sour fruits may cause rashes or diaper irritation in sensitive babies.
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Highly Spiced or Seasoned Foods: Can alter the taste of breast milk, making feeding more difficult.
General Precautions:
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Avoid excessive consumption of very spicy or salty foods.
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Refrain from alcohol, smoking, and excessive caffeine, as these can negatively affect both mother and baby.
Avoid These Foods
Avoid cold foods, overly sweet foods, salty foods, greasy foods, highly seasoned foods, foods high in caffeine, and instant or processed foods.
These are not good for the weakened digestive system and teeth of postpartum mothers.
In particular, cold foods hinder blood circulation and add unnecessary strain to the body.
It is also best to avoid unripe, hard fruits. While fruits are important for nutrient intake, overeating them is not recommended.
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