The issue of vegan breastfeeding and vegetarian breastfeedingcan be a worry for some new mums.
You may even have heard scare stories that vegans and vegetarian shouldn’t breastfeed as they don’t have the right nutrients in their diet.
This is wrong! There is absolutely nothing to stop your breastfeeding if you’re a vegan or vegetarian. And, by breastfeeding, you give your little one the very best start in life. The NHS recommends that all babies should be breastfed exclusively for six months; there are huge benefits for your baby with breast milk contributing to their healthy developmentand resistance to common infections such as colds, chest and ear infections and tummy bugs.
However, there are a few things you need to consider when breastfeeding if you are vegan or vegetarian. That’s because you need to ensure you get enough iron and vitamin B12 in your diet, which are mainly found inmeatandfish, and vitamin D. But through a bit of careful meal planning and by eating a variety and balance of different vegetarian and/or vegan foods, you can still get all the nutrients that you and your baby will need.
So here’s our guide to vegetarian and vegan breastfeeding…
How to get enough iron in your diet
Iron is found in high levels in meat and fish, so as a vegan or vegetarian you need to look for alternative sources. These include pulses, dark green vegetables, wholemeal bread, fortified breakfast cereals with added iron, and dried fruit such as apricots.
With vegetarian breastfeeding, you can also eat eggs as they are another good source of iron. But try and buy eggs that are stamped with a red lion emblem, which means they are produced according to the British Lion Code of Practice. These eggs are safe to eat raw or partially cooked, as they have a very low risk of salmonella. If you do eat other eggs, make sure they are cooked thoroughly.
How to get enough vitamin B12 in your diet
Vitamin B12 is another element that may be lacking in your diet if you are a vegan or vegetarian. For vegetarian breastfeeding, you can choose foods such as milk, yoghurt, cheese and eggs. For vegan breastfeeding, good sources include fortified breakfast cereals, fortified unsweetenedsoya drinks, and yeast extract spreads such as Marmite. However, sources of vitamin B12 for vegans are limited, so it may be good to also take a vitamin B12supplement.
How to get enough vitamin D in your diet
Vitamin D is good for both you and your baby, and the best source is sunlight. But it is also present in oily fish and meat, so vegetarians and vegans miss out on this dietary source. If you’re a vegetarian, you can get vitamin D from egg yolks, whilst vegan-friendly sources include vitamin D-fortified breakfast cereals, soya milk and non-dairy fat spreads.
The NHS recommends that women take a vitamin D supplement containing 10 micrograms of vitamin D throughout their pregnancy and while breastfeeding. (If you’re vegetarian or vegan choose a brand that isn’t of animal origin.)
Special dietary considerations for vegan breastfeeding
If you are a veganand breastfeeding, you have slightly different considerations to a vegetarian. One reason for this is because you need to ensure you get enough calcium in your diet, something non-vegans can get from dairy foods. Calcium is important part of the diet for both you and your baby, and it’s also vital that you get enough calcium while you’re pregnant. If you don’t, then your baby will draw on the calcium from your own bones and teeth, which can have an effect on your own long-term bone health.
Vegan-friendly sources of calcium include dark green leafy vegetables, pulses, fortified unsweetened soya, rice and oat drinks, brown and white bread, calcium-set tofu, sesame seeds and tahini, and dried fruit.
As a vegan, you also need alternative sources of protein – which is prevalent in dairy and meat. These include dairy-free soya drinks and yogurts, beans and pulses, some nuts and nut butters (e.g. peanuts, almonds and cashews), tofu, and vegan Quorn.
If you have concerns about your diet in pregnancy, do ask your midwife for advice. In some circ*mstances you may be offered an appointment with a dietician who can help you achieve a balanced diet. Vitamin supplements to take during pregnancy are available for vegetarian/ vegan women: always make sure the pharmacist knows you are pregnant before taking any supplement.
