The Best Diet for Breastfeeding Mothers to Prevent Reflux

Are you a breastfeeding mother suffering from reflux? Don’t worry – this article will provide you the best diet to beat it! With the right food choices, you can give yourself and your baby the proper nourishment without the pain and discomfort of reflux.

Quick facts: Best Diet For Breastfeeding Mothers To Prevent Reflux

  • ✅ Eating high-fiber foods such as fruits, vegetables and whole grains can help to reduce symptoms of reflux in nursing mothers (American Academy of Family Physicians)
  • ✅ Eating smaller meals more frequently throughout the day can help to reduce reflux symptoms in nursing mothers (Healthline)
  • ✅ Certain foods such as caffeine, alcohol, onions, garlic, tomato and spicy foods can worsen symptoms of reflux in nursing mothers and should be avoided (Mayo Clinic)
  • ✅ Eating dairy products such as yogurt, cheese and milk can help to coat the stomach and reduce symptoms of reflux in nursing mothers (National Institute of Health)
  • ✅ Drinking plenty of water can help to reduce symptoms of reflux in nursing mothers (American Pregnancy Association)
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    When it comes to the best diet for breastfeeding mothers to prevent reflux, there are several key points that should be considered.

    • First, it is important for breastfeeding mothers to understand the role of GERD (Gastroesophageal Reflux Disease) and its connection with breastmilk.
    • Secondly, specific natural remedies and dietary changes can help reduce the severity of any symptoms associated with GERD and reflux.
    • Lastly, it is important to discuss any concerns or questions with a healthcare provider.

    This article will focus on the cause of reflux in breastfed babies, how to identify symptoms of reflux in your infant, common dietary reminders for breastfeeding mothers, and which foods may help reduce acid reflux or GERD symptoms. By understanding these basics about diet for breastfeeding mothers and preventing reflux in infants, you can create an environment that promotes optimal health for both you and your child.

    Nutrition for Breastfeeding Mothers

    Breastfeeding mothers need to consume a balanced and healthy diet to provide the necessary nutrition for their baby. Eating the right foods can also help to prevent reflux in their babies. By consuming a variety of nutritious foods, mothers can ensure that their babies are getting the best nutrition possible.

    Let’s look at some foods that can help breastfeeding mothers prevent reflux:

    Calorie Intake

    Calories play an important role in breastfeeding, as many of the nutrients in the milk a mother produces come from her own body’s stores. For this reason, it is important for a breastfeeding mother to consume enough calories to sustain milk production and keep up with her body’s needs. According to the Academy of Nutrition and Dietetics, a lactating woman should eat an extra 300-500 calories each day.

    These calories can come from healthy food sources such as

    • lean proteins
    • fruits
    • vegetables
    • legumes
    • whole grains

    Eating well not only provides enough energy for milk production but also helps prevent reflux caused by digestive issues due to inadequate nutrition. A balanced diet of nutrient-dense foods is the best diet for breastfeeding mothers who want to prevent reflux.

    Protein Intake

    Protein intake is an important part of nutrition for breastfeeding mothers because it is essential for the health and well-being of both mother and baby. Protein helps form antibodies and enzymes needed for digestion, growth, development, and milk production. Milk proteins provide amino acids that are not found in the mother’s diet but are essential for optimal infant growth. During lactation, women need protein in relatively high quantities compared to other nutrients; 1.6–2.2 g/kg/day (for up to 3 months postpartum).

    Good sources of protein include:

    • Meat, fish, eggs, nuts and seeds
    • Dairy products (milk, cheese)
    • Beans and lentils
    • Tofu or tempeh (soy)

    Women should focus on eating adequate amounts of protein-rich foods with each meal or snack. It may also be beneficial to spread protein evenly throughout the day as this helps to ensure steady milk production. Additionally, it is important to stay hydrated during lactation as this helps produce quality breast milk.

    Carbohydrate Intake

    Carbohydrates are an important part of a breastfeeding mother’s diet and should be consumed in adequate amounts to ensure that the body has enough energy to produce enough milk and nourish the baby.

    Complex carbohydrates, such as whole grains, legumes, vegetables, fruits and dairy foods are the best sources of carbohydrates because they provide sustained energy over a longer period of time. Simple carbohydrates such as sugar (including sugar substitutes), white bread and confectionery should not form a large part of the carbohydrate intake due to their tendency to be absorbed quickly by the body, leading to a drop in blood sugar levels.

    Breastfeeding mothers should also consume adequate amounts of healthy fats for energy as well as for absorption of fat-soluble vitamins.

    Fat Intake

    Fat intake is an important consideration for breastfeeding mothers looking to reduce the risk of reflux. While fat should be consumed in moderation, increasing healthy fats such as omega-3 fatty acids can be beneficial. Omega-3 fatty acids have anti-inflammatory and anti-microbial properties that may reduce the risk of colic and reflux related to GI distress. Additionally, they have been linked to brain development and improved cognitive function in infants.

    Essential fatty acids can be found in fish like salmon, trout, sardines, tuna, or herring as well as walnuts, chia seeds and flaxseed oil. It is also possible to supplement with omega 3s if desired. However it is recommended that one consults a healthcare provider prior to supplementation.

    Vitamin and Mineral Intake

    Vitamins and minerals play an essential role in the overall health of both mother and child, as well as milk production. Eating a balanced diet with a variety of nutrient-rich foods is important for maintaining an adequate intake of vitamins and minerals for breastfeeding mothers. Examples of these food sources include milk, eggs, fortified cereals, fish with bones (e.g., canned salmon), legumes, dark green vegetables, whole grain breads and pastas.

    Most pregnant and breastfeeding women are advised to take a prenatal vitamin/mineral supplement to ensure they are meeting their requirements but should also be aware that supplements are only meant to supplement a healthy diet. Eating a variety of nutrient-dense foods is still the best way to meet vitamin and mineral needs during this time. Additionally, some foods may cause harmless changes in the taste or smell of breastmilk such as garlic or peppermint. If you notice any unwanted changes it is best to avoid those foods for a few days until the taste returns to normal.

    Foods to Avoid

    When it comes to breastfeeding mothers, diet plays an important role in ensuring that their babies are not suffering from reflux. There are certain foods that must be avoided to minimize the chances of the baby having a reflux-related episode.

    In this section, we shall discuss some of the foods that must be avoided in order to prevent reflux in breastfeeding mothers:


    Caffeine is a stimulant that may cause sleeplessness in mothers, and it passes through breast milk to the baby. Caffeine can also increase stomach acid production, which can make reflux worse for both mother and baby. Therefore, it is best for breastfeeding mothers to avoid caffeinated beverages such as coffee, soda, tea, and energy drinks.

    Instead of coffee or caffeinated teas, good alternatives are decaffeinated coffee or herbal teas without caffeine. In general, it is best to limit intake of caffeine and other stimulants while breastfeeding. If a mother typically consumes caffeine as part of her daily routine and wants to continue drinking caffeinated beverages while breastfeeding then she should moderate her intake in order to avoid any disruption to her sleep schedule or the baby’s sleep schedule.

    Spicy Foods

    Spicy foods should generally be avoided when breastfeeding. These types of food can cause an increase in stomach acid, which can then lead to reflux in the baby. Spicy foods can also irritate the digestive system, making it more likely that issues like heartburn, bloating, and gas will arise. This can then lead to a child being more uncomfortable after feeding and possibly result in spit-up or reflux episodes.

    It is best to avoid particularly spicy dishes like tacos, fajitas, chilli, and hot sauces when nursing. In general it is recommended for mothers to focus on a diet that helps maintain a healthy weight during breastfeeding as this can reduce the chance of acid reflux occurring after feedings.

    Eating a balanced diet with plenty of fruits and vegetables, whole grains and lean proteins may help prevent reflux symptoms in your baby.

    High-Fat Foods

    Many breastfeeding mothers experience symptoms of reflux, commonly known as heartburn. To prevent reflux, it is important to pay attention to the foods you are consuming.

    High-fat foods are most likely to lead to reflux because they take longer to digest and cause a buildup of stomach acid that can leak back up into the esophagus, causing a burning sensation. Examples of high-fat foods include cheese and other dairy products, fried foods, fatty meats, desserts and processed snacks.

    Eating smaller meals throughout the day rather than large meals can also help prevent reflux symptoms. Additionally, eating slowly and avoiding overeating can help reduce the amount of gastric acid that builds up in your stomach after meals.

    By avoiding high-fat foods and making these dietary changes, breastfeeding mothers can help reduce their risk of reflux.

    Acidic Foods

    Mothers who are breastfeeding should be aware of the types of foods to avoid in order to prevent reflux in their babies. One type of food to avoid is acidic foods. Acidic foods are highly acidic when they reach the stomach and can increase the chances of baby experiencing reflux due to heartburn. Acidic foods include citrus fruits, tomatoes, and spicy food.

    It’s important for breastfeeding mothers to practice sensible eating habits and find a balance between nutritious food and avoiding acidity so that their baby does not experience reflux or other acid-related problems. Additionally, mothers should try to:

    • Eat smaller meals throughout the day, as larger meals can lead to an increased risk of reflux in babies as well.

    Gassy Foods

    Gassy foods are one of the most common causes of reflux in breastfeeding mothers. These foods are known to produce uncomfortable levels of gas in the stomach, which can put pressure on other organs in the body, including the esophagus. Common gassy foods include:

    • Beans
    • Broccoli
    • Cabbage
    • Onions
    • Apples
    • Melons
    • Raw garlic

    As well as causing gas they are also known to cause bloating and abdominal discomfort.

    Eliminating these types of foods from your diet is important to reduce the risk of reflux while breastfeeding. Often times reducing portions or frequency rather than completely eliminating them is enough to help reduce symptoms significantly. If you do experience reflux after consuming a certain type of food then it’s best to avoid that food entirely for now until you have established a baseline diet and are able to observe your own individual response.

    Foods to Include

    A breastfeeding mother’s diet can have a significant impact on her baby’s health. Many mothers worry about common issues such as colic and reflux. Taking certain measures and including certain foods in your diet can help reduce the likelihood of reflux in your baby.

    To help with this, let’s discuss some of the best foods to include in a breastfeeding mother’s diet to prevent reflux:

    Whole Grains

    Whole grains are an important part of any breastfeeding mother’s diet, as they can help to prevent reflux by providing B vitamins and fiber. Whole grains are any grain or cereal that contains all three parts of the grain kernel including the bran, germ and endosperm. Examples of whole grains include oats, wheat, rye, quinoa, barley and buckwheat.

    Adding whole grains in the form of breads or cereals to a breastfeeding mother’s diet can help to prevent reflux by providing a solid source of fiber which helps to slow digestion and fill up the stomach without causing it to expand too much. Whole grains are also a great source of B vitamins which can improve digestive health and regularity. Eating small amounts throughout the day is recommended as opposed to large meals that could cause discomfort due to expanding too quickly in the stomach.

    Lean Proteins

    The best diet for breastfeeding mothers to prevent reflux includes lean proteins. Lean protein sources such as skinless chicken or turkey, cuts of red meat, fish and tofu are rich in essential fatty acids and have a lower fat content than other proteins. Protein provides the mother with energy during lactation and can contribute to the production of antibodies in breast milk which can help protect against infection.

    Eating a variety of lean proteins spread throughout the day helps ensure that mothers get a balanced supply of amino acids to support their baby’s growth. When selecting lean proteins, it is important to look for those that are free of antibiotics and hormones, such as organic meats or wild-caught fish.

    Fruits and Vegetables

    Fruits and vegetables are highly beneficial for breastfeeding mothers. Not only do they provide numerous essential vitamins, minerals, and antioxidants, but they also help to reduce the risk of reflux in infants. Fruits and vegetables act as natural laxatives that can help to decrease constipation (which is a common cause of reflux), as well as bind acids and flush them through the digestive system. Therefore, incorporating a variety of fresh fruits and vegetables into your diet can be an effective way to prevent reflux in infants while breastfeeding.

    Examples of good fruits to consume include:

    • Apples
    • Oranges
    • Strawberries
    • Raspberries
    • Blueberries

    Good vegetable choices include:

    • Broccoli
    • Kale
    • Bell peppers
    • Sweet potatoes
    • Carrots
    • Spinach

    Aim for 1-2 servings per day or as recommended by your healthcare provider/dietitian.

    Dairy Products

    Dairy products are a great option for breastfeeding mothers looking to prevent reflux, as they contain essential nutrients and fats that help promote the healthy development of a baby’s digestive system. Dairy products to consider include:

    • Whole milk or 2% fat yogurt
    • Cheese
    • Buttermilk
    • Nonfat powdered milk

    The calcium, protein, and Vitamin D found in dairy products can also help strengthen a baby’s bones, teeth, and muscles. Additionally, consuming dairy products can reduce the risk of developing food sensitivities in babies due to their naturally low allergen content. Finally, these foods will provide your baby with extra energy and calories to keep the whole family energized throughout the day.

    Healthy Fats

    Healthy fats are an essential part of a breastfeeding mother’s diet for a number of reasons. First, you need healthy fats to provide the nourishment necessary for the production of breastmilk. Healthy fats will also help keep you satiated, meaning that you won’t be ravenous between meals and could help reduce reflux symptoms caused by hunger. You also need fat for energy as it digests more slowly than carbohydrates, which can help reduce spikes and dips in blood sugar.

    The best healthy fats to include in your diet include:

    • Olive oil
    • Avocados
    • Nuts and seeds
    • Fatty fish like salmon and mackerel which are high in omega-3 fatty acids that are important for both baby’s growth and development as well as your own health.

    Eating these foods regularly will provide all the healthy fats your body needs while breastfeeding – making them an important part of a well-rounded diet to prevent reflux during this time.


    In conclusion, the best diet for breastfeeding mothers to prevent reflux is a balanced and well-thought-out approach that includes eating plenty of fruits, vegetables, lean proteins, and whole grains. Additionally, avoiding processed foods and drinks with high sugar content is recommended. Eating six small meals a day, instead of three large ones, can also help to reduce acid reflux in breastfeeding mothers.

    Ultimately, each breastfeeding mother’s dietary needs may be different so it’s important to speak with a healthcare professional or nutritionist to determine which foods are best for her body and lifestyle. Taking these steps can help ensure optimal health for both the mother and baby throughout their breastfeeding journey.

    FAQs about: Best Diet For Breastfeeding Mothers To Prevent Reflux

    Q: What foods should I avoid if I am breastfeeding and want to prevent reflux?

    A: Foods that cause reflux in many people are spicy foods, fatty foods, tomato-based foods, citrus fruits and juices, garlic, onion, caffeine, chocolate, and mint. It’s also important to avoid overeating and eating too close to bedtime.

    Q: Is there a special diet I should follow while breastfeeding?

    A: Eating a balanced diet with plenty of fruits, vegetables, and whole grains is important for all breastfeeding mothers. You should also be sure to drink lots of water and get adequate rest. Some mothers may find that they have to avoid certain foods while breastfeeding if they experience reflux or other digestive issues.

    Q: Are there any foods I should make sure to include in my diet?

    A: Yes, eating foods that are rich in calcium, iron, and other essential vitamins and minerals are important for both you and your baby. This includes dairy products, green leafy vegetables, nuts, fish, and whole grains. It’s also important to include plenty of healthy fats like olive oil, avocados, and nuts.

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