Are you breastfeeding and have a baby that is struggling with irritability and gas discomfort?
More than likely, your baby’s delicate digestive system is reacting adversely to the dairy you consume in your breastfeeding diet.
Don’t worry, this is very common!
As you read on, you’ll learn more about dairy and breastfeeding, dairy free food swaps and see a sample menu of dairy free meals specially curated for a breastfeeding mom!
A quick look at what you’ll be reading:
- How to go about elimination dairy out of your diet
- Introduction to The Ultimate Breastfeeding Class
- Dairy free meal plans
- Dairy free alternatives
- Breastfeeding and proud print and frame art
- Extra goodies
Dairy Free Breastfeeding
Congratulations! You just had a baby and your world was turned upside down, (In the most wonderful and terrifying way possible).
If you are a first time and breastfeeding mom like me, there’s is no end in sight to the sacrifices we have to make for our little ones!
Eliminating almost 3/4 of the foods we eat out of our diet sometimes is one them.
It usually doesn’t take long to notice that your baby may have a dairy intolerance and the first line of action to quickly help your baby feel better is to eliminate dairy from your diet while breastfeeding.
Most pediatricians will recommended a breastfeeding mom try this step first, as it’s usually the issue causing your baby’s irritability and discomfort.
Mom’s Mammaries Only
First of all, no more cow’s milk, goats milk, giraffe milk or any other form of lactation from another mammal is allowed!
The only milk allowed in the house, is from you mom. Kiss that rich and savory cheese block goodbye too.
Ok, I’ll stop being snarky about it.
I can empathize though, because I’ve been on a dairy free breastfeeding diet for seven months now! It is doable and gets easier.
However, I had already stopped drinking cow’s milk a long time ago. You may actually find that you’ll start to feel better I think off of dairy products!
Breastfeeding comes with a lot of challenges, I applaud the mom’s who take them on and succeed!
I’m here to make things easier on you!
Related to This Posts
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This on demand video course offers unlimited access with no expiration date.
I highly recommend any new to breastfeeding mom give this a look.
Meal Plans for A Dairy-Free Breastfeeding Mom
Below I’ve put together a little menu of healthy and dairy free breastfeeding meal options. I kept them high in nutrition and filling to help fuel that breast milk making appetite.
1.) Avocado toast sprinkled with “everything but the bagel seasoning” from Trader Joes, two strips turkey bacon on top.
2.) Oatmeal with loads of fresh or frozen berries, chia seeds, hemp seeds, nuts, honey, cinnamon and nut milk.
1.) Chicken salad sandwich with dried cranberries and celery tossed in. Dehydrated peas from Trader Joes and a sparkling water with a few squirts of water flavoring.
2.) Turkey burger sliders stacked with avocado slices, tomato, romaine and onion. With a side of sweet potato fries and sriracha mayo.
1.) Chicken stir-fry with tons of fresh veggies and a homemade garlic, soy ginger sauce.
2.) Steak tacos topped with avocado, tomatoes, refried beans, salsa and whatever else your heart desires (except cheese).
Dairy Free Breastfeeding Snacks:
- Dehydrated mango slices,
- Granola or nut bars
- Rice cakes and peanut butter
- Plantain chips.
Dairy Free Alternatives
What will you eat in place of cheese? For most people, cheese is the hardest food to give up. It provides that salty-savory quality we all crave.
Fortunately, I’ve been able to successfully find a substitution that does the trick!
Nutritional yeast is your cheese substitute stand-in! It delivers that cheesey flavor and is extremely versatile.
Sprinkle it on some eggs, a salad, some pasta, you name it. Bonus, there are claims that it helps boost breast milk supply because of the B vitamins it boasts.
Some more obvious swaps are things such as nut milks. I like coconut, almond and macadamia milks.
I also believe nut milks help increase milk supply. Especially coconut milk!
Have you tried the pink drink from Starbucks yet? It’s a breastfeeding mom’s go to for an immediate boost in supply.
I have a dupe for a make at home version I’ll link here: Pink Lactation Drink.
Have you tried ghee? It’s a dairy free form of clarified butter that will perfectly replace your favorite butter spread. It is also an ancient super food with tons of healing claims!
I like to make myself a bullet proof coffee in the morning.
To make: add a table spoon of ghee to your black coffee and blend on high until all is emulsified well. This creates the creamiest cup of coffee you’ve ever had and will help keep mom full until she finally finds time to feed herself!
I love this smooth and creamy fruit, they are also so versatile! I use avocados in almost every meal of the day. They provide mom with essential healthy fats that are so beneficial for a healthy breastmilk supply.
Here’s a tip on how to pick the tastiest avocados you don’t have to wait a week to eat.
Choose one that is slightly soft to the touch. Another tip is to see if the stem will be easily removed, if so and the color underneath is no longer bright green, usually that means the avocado is perfectly ripe.
Bonus Tip: Keep the leftovers fresh and green longer by storing the fruit with the seed!
Final Words to Wrap Up and Extra Goodies
I just want to wrap up this read with some extra encouragement.
You can do this!
It’s hard at first to take on one more challenge, I know. However, this dietary change will make a huge difference for your baby’s comfort and that alone will make it worth the effort!
I have even noticed as my little one gets a older she can tolerate dairy much better when I do occasionally have some here and there.
- Swap cheese for nutritional yeast
- Swap cow milk for nut milks, flax or oat milks (lots of dairy free alternatives)
- Ghee can replace butter
- Avocados replace any creamy dairy craving