If you are eating dairy and your little one is showing dairy intolerance symptoms such as poor feeding, skin rashes, wheezing, reflux symptoms, poor development, blood in the baby’s stool, excessive crying, or excessive spitting up with fussiness, then you may want to try going dairy-free while you’re breastfeeding.
But sad to say, going dairy-free is not as simple as you think, considering that almost all of your favorite foods contain dairies like ramen noodles and milk.
However, if you really want to ensure that your little one is safe and healthy, make sure to read this article until the end.
Below, we have compiled the top 8 proven tips for going dairy-free while breastfeeding. But aside from that, we will also include some of the foods that nursing moms can safely eat.
So without further ado, let’s get started.
How to Go Dairy Free While Breastfeeding
1. Look for a Food That Is Labeled “Vegan”
If you go to the supermarket and you notice a food product that is labeled vegan then you can eat it safely. On the other hand, when eating in a restaurant we highly recommend that you order a menu that is vegan to ensure everything is fine. However, since you will still need a slice of meat, consider adding shrimp or chicken to your diet, but make sure to avoid chicken tenders.
2. Check the Labels of the Food Products You Are Buying
Even though you are sure that the product you are planning to get doesn’t contain any milk or other dairy ingredients, it is still best that you check its label at all times.
Fortunately, you will not have a hard time checking since the vast majority of food products these days come with a bolded allergen list at the end of every ingredient list. All you need to do is simply look for “CONTAINS MILK”.
3. Consume Foods That Are Rich in Calories
While you are breastfeeding your little one, you need to consume foods that are rich in calories since they can be a great help in the development of your baby. Keep in mind that your diet must offer at least 500 calories more than the amount you usually consider. In fact, 5 servings of veggies and well as fruits on a regular basis is adequate to supplement your diet.
4. Consider Asian Cuisines
If you can’t decide what you should eat, consider Asian food. Usually, Asian food is universally free from dairy. But in order to be sure, take your time checking their ingredients.
5. Look for Restaurant Menus for Dairy-Free Choices in Advance
Today, going outside to eat can be a very challenging and stressful experience. As a matter of fact, you can never be sure that your chosen restaurant has dairy-free menus or that dairy will not be hiding during the cooking process. Whether it is a vegetable sautéed in butter or a batter that has milk, you will never know what is happening in the kitchen.
With this in mind, always check the menu before you go. Then pick at least three options that don’t contain dairy and ask the waiter afterward.
If you tell that you have a dairy allergy or your breastfeed baby has a dairy intolerance, the waiters will answer you nicely and honestly.
6. Get to Know More About Dairy
Bear in mind that lactose-free is not enough. A dairy protein will affect a baby that is also sensitive to dairy. Dairy, for the purpose of this type of removal diet, is classified as anything coming from the milk of cow, buttermilk, butter, ghee, yogurt, and milk kefir.
Eggs, however, are not considered dairy as well as human breast milk even though it may contain protein since they pass over people’s milk if the nursing mother eats dairy.
On the other hand, goat’s milk, as well as other products that are made from this milk, may cause the same type of reaction as dairy. That is why it is best that you should avoid them.
In addition to that, there are lots of hidden names associated with dairies such as whey, Koumiss, Rennet, Pudding, curds, casein, nougat, Caseinates, half and half, and pudding.
7. Determine Where You Can Indulge
In the actual fact, going dairy free while breastfeeding doesn’t necessarily mean that you will need to give up the foods that you love to eat. Take note, it can still be appetizing. The key is to determine what you really like. For example, if you like fake cheese and you can afford to pay for it, you should go for it.
8. Come Up with a Breastfeeding Support Scheme
There’s nothing more disappointing than hearing your friends and loved ones mock your decision to go dairy free so that you will be able to breastfeed your baby safely.
Holidays, most especially get-togethers could be the worst. In this happening, you will need to bring your own food just to make sure that it is dairy-free. With this in mind, having a support system is very important. One of the best things that you can do is join breastfeeding support groups on Facebook. Here, you will find lots of nursing mothers that are going dairy-free.
On the other hand, it will also help you to remember your goal why you are doing this. Always remember that breast milk is considered the best substance that you can give to your little one. But if you’re not allowed to breastfeed, you can always go for formula milk.
There you gave it the eight tips that you need to take into consideration when going dairy-free while breastfeeding your little one.
Dairy-Free Snacks for Breastfeeding Mother
1. Nuts
If you’re in a dairy-free diet and at the same time breastfeeding, one of the best snacks that you can eat is the nut. The good thing is that you can eat any type of nut.
2. Fruits
When you’re in a dairy-free diet, there is not a fruit that you can’t eat. However, if you can’t think of a fruit that you can have since there are lots of options where you can choose from, consider bananas and make ice cream. In fact, it is very easy to prepare, all you need to do is chop a ripe banana and put it in the freezer for a couple of hours. After that, put the frozen bananas to a blender or food processor and you will notice an ice cream forming.
3. Vegetables
As mentioned earlier, when you’re going dairy-free, eating veggies is important. Much like the fruits, you can eat any vegetables, but make sure to prepare them correctly and do not use milk or other dairy products.
Either way, here are some of the most popular vegetable snacks that you can have:
- Raw sliced vegetables with mashed avocado
- Kale chips
- Tomatoes and cucumbers
- Sweet potato fries
- Carrots
- Celery
- Broccoli
- Pepper
4. Butter-Free Popcorn
For this snack, we highly recommend that you opt for plain kettle corn. However, if you want to make it more flavorful, do not buttery flavors, instead, opt for cinnamon or add a small amount of coconut oil.
5. Dark Chocolate
Since you’re going dairy-free, obviously you are not allowed to eat milk chocolates. But if you want to satisfy cravings and could not give up chocolates, then you may want to try the dark one. But before eating, make sure to check the label first to avoid any problem.
Foods to Avoid When Breastfeeding
Aside from going dairy-free, there are other foods and beverages that you need to avoid when breastfeeding to ensure that you and you’re baby is safe.
- Fish
- Tea
- Coffee
- Alcohol
- Peppermint
- Wheat
- Garlic
- Spicy foods
- Herbs
- Soy
Final Thoughts
When you know that you’re doing it to keep your little one safe and healthy, going dairy-free while breastfeeding seems pretty easy. However, if you feel discouraged since you will not be able to eat your favorite dairy foods, always remind yourself that it is just temporary.
As soon as you stop breastfeeding, you can immediately go back to your usual routine. That being said, have fun and enjoy the moment with your little one as much as you can and most importantly, eat healthily.
