Certain foods have the added benefit of not only being good for you but also helping to boost your milk supply. Is kale good for breastfeeding, and how? Yes, of course, eating kale can be beneficial for you while breastfeeding.
As everyone knows, eating veggies is a great way to receive the vitamins and minerals our systems require to function correctly.
And if you’re a breastfeeding mother, that goes double for you—literally—because you are feeding not only yourself but your baby.
As new mothers who are on an exclusive breastfeeding journey, leafy-green vegetables like kale, cabbage, broccoli, and Brussels sprouts are a necessary part of our healthy diets.
But what benefits does eating kale have for breastfeeding moms and their babies? Let’s find out.
Can you eat kale while breastfeeding?
When you’re a breastfeeding mom, what you eat is vital to your health and that of your babies as well. A healthy diet to support breastfeeding isn’t too different from your pregnancy meal plan.
Look for fresh, nutrient-dense foods like fruits and vegetables, whole grains, and lean proteins.
Your body will need extra calories and vitamins right now. So, be sure to add fiber, iron, and healthy fat.
One study found a link between low iron in the blood (anemia) and low milk production, so incorporating leafy greens like kale and broccoli can be a good idea to increase your iron intake.
Kale has become popular in the United States. This superfood is becoming increasingly popular, which we welcome.
Aside from iron, it is a good source of fiber, protein, and other essential micronutrients such as calcium.
Related: Can I eat Brussel sprouts while breastfeeding?
Kale and breast milk production
Choosing healthy foods helps with breast milk production. Mom’s diet should contain lean proteins, whole grains, fruits, and vegetables.
An increase in calories is also necessary, which will also help with milk production. Those additional calories should come from nutrient-dense foods.
A healthy variety of food will also affect the flavor of mom’s breast milk. And this may have a hand in getting your little one to try and like a range of solid foods when they’re ready.
Fruits and vegetables should be important components of your diet when breastfeeding to promote a balanced and nutritious diet for you and your baby.
Breastfeeding mothers should consume the appropriate number of calories as well as meals rich in nutrients.
Vegetables such as lettuce, kale, spinach, and broccoli are all ideal foods for supplementing your diet as a breastfeeding mother.
They provide the mother and her baby with important nutrients such as calcium and antioxidants that are vital for many bodily functions.
Furthermore, vegetables such as broccoli, Brussels sprouts, and kale contain phytoestrogens that have anti-cancer and anti-inflammatory characteristics.
People who eat a lot of cruciferous veggies are also less likely to get heart problems and other chronic diseases.
The phytoestrogen content of kale may help to increase the secretion of breast milk.
What are the benefits of kale while breastfeeding?
For breastfeeding mothers, kale has the added advantage of promoting breast milk supply.
Kale, as well as other green, leafy vegetables, contain calcium and phytoestrogens that may have a positive effect on breast milk production.
Dark green leafy veggies, like watercress greens, collard greens, and kale, are great for both mom and baby because they are full of nutrients like fiber, folate, calcium, iron, vitamins K and A, and more.
Ways to use them! You can put them in a salad, soup, or casserole, or make a drink with fruit and them.
Breast milk is an important part of a baby’s or young child’s food and a good way for them to get nutrients.
Breast milk contains a good amount of calcium and zinc and, in small amounts, of vitamin D, which are good for babies and young kids.
When you are young and as an adult, you need calcium to build strong bones and teeth.
Rickets are more likely to happen to babies and younger children who don’t get enough calcium and vitamin D.
As per the University of California, San Francisco, breastfeeding mothers should get 1,300 milligrams of calcium every day.
So, consuming 100 grams of kale is sufficient to supply breastfeeding mothers with about 20% of their daily needs for calcium.
However, kale can be gassy. So exercise some caution when you eat gassy food as a nursing mother.
When you eat a particular food, and it gives you gas, it can also make your kids gassy and uncomfortable.
Kale: A good source of alpha-linolenic acid for breastfeeding moms.
Alpha-linolenic acid is an omega-3 fatty acid that can be found in some green vegetables like spinach, Brussels sprouts, and kale.
Since our bodies cannot make omega-3 fats, we must get them through food. And besides fish, kale is another decent way to get it.
When we eat these vegetables, the body partially converts this Alpha-linolenic acid (ALA) into the other type of omega-3 fatty acids, which are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
DHA is crucial to brain and eye development in babies. These organs grow rapidly during a woman’s last trimester of pregnancy and the first few years of life.
DHA from a mother’s body is passed to her baby through breast milk and during pregnancy, especially in the third trimester.
Therefore, women need to get enough DHA during pregnancy and while breastfeeding.
Keep in mind that as you search for foods rich in DHA and EPA, there may be a need for you to take a separate supplement that contains a good amount of DHA and EPA.
Babies born preterm may benefit from supplemental DHA.
Precautions when eating Kale while breastfeeding
Although kale and other leafy greens are generally safe and nutritious for breastfeeding mothers, there are a few precautions you should observe.
1. Wash your kale and leafy greens thoroughly before you eat them so as to remove any potential pesticides.
Note that organic vegetables are always the best to consume while breastfeeding because they are mostly grown without the use of harmful chemicals.
2. Kale and vegetables like cabbage, broccoli, and Brussels sprouts can be gassy. So exercise some caution when you eat gassy food as a nursing mother.
If a particular food makes you gas, it can produce the same effect in your babies and make them uncomfortable.
3. Kale and other cruciferous vegetables like broccoli, cauliflower, and cabbage contain goitrogens. These chemical compounds can interfere with the functions of the thyroid in certain individuals.
As a breastfeeding mom, if you have a history of thyroid problems or are on medications that affect thyroid functions, it’s advisable to consult your healthcare provider before significantly consuming these vegetables.
Conclusion
Kale is a nutritional powerhouse that offers numerous benefits for breastfeeding moms. Its high iron and calcium content can support energy levels and promote bone health. Its vitamin A content aids postpartum healing and boosts immune function. The fiber and antioxidants found in kale contribute to digestive health and overall well-being.
Incorporating kale into your breastfeeding diet is simple and can be done through various delicious recipes. However, it’s important to remember that balance is key.
Alongside kale, incorporating other nutrient-rich foods and superfoods can provide a well-rounded diet that supports both maternal health and milk production.
So, breastfeeding moms embrace the power of kale and enjoy the nutritional benefits it has to offer. With kale by your side, you can nourish your body and provide the best possible start for your little one.
However, for some mothers, eating kale can lead to excess gas.
All the vegetables in the cabbage family (cabbage, broccoli, Brussels sprouts, etc.) cause the body to produce excess gas.
This effect is possible in both the breastfeeding mother and her baby.
Frequently asked questions
Does kale make breastfed babies gassy?
If your baby gets fussy every time you eat certain food, don’t eat such food for a while and see what happens.
A lot of moms say that foods like kale, spinach, cabbage beans, onions, garlic, peppers, and spicy foods give their babies gas, but some babies can handle these foods just fine.
Can eating kale make breastfed baby poop green?
Toddlers and babies can have green poop because of what they eat, like fresh greens. It could also be because of diarrhea or an illness with bacteria.
When your baby poop, it can be brown or a different color every day. Most of the time, this is not a reason to worry.
Can kale turn breastmilk green?
Eating green foods is the most common thing that makes breast milk turn green. If you eat many leafy green veggies like spinach, kale, cabbage, or Brussels sprouts or eat green food dye, your breastmilk will turn green.