Can You Eat Sushi While Breastfeeding?
During the 9 months, the foods to be particularly careful of are those that can lead to the development of harmful bacteria, for the future mother but above all for the fetus. Seafood, shellfish and in general all raw fish are to be avoided. Watch the video to learn about other potentially harmful foods in pregnancy. If, on the other hand, you have just given birth, continue reading and find out if sushi is allowed in breastfeeding.
The lactation period and breast milk
After childbirth, breastfeeding is one of the most transformative experiences for a woman: through it the first bond with her baby is established and it is therefore a delicate period where you have to dedicate yourself completely to the baby, to learn to know each other . It may last a short or several months, at other times a couple of years, but it sure is a "life changing experience."
Breastfeeding is one of the most natural gestures in the world and comforts the newborn from different points of view, from nutritional to emotional. This is why more and more mothers in the world are choosing this path to raise their babies, also supported by the main studies on the subject that agree in saying how good it is for the baby to be breastfed.
Breast milk is truly an extraordinary food that satisfies the infant's nutritional needs by adapting to his personal growth. A mother's milk is specific to her baby and is therefore perfect as it is.
Given the importance of this food, it is right for new mothers to ask themselves what good practices are to be adopted at the table, in order to transmit to the baby all the substances necessary for its growth. However, breastfeeding requires less strict rules than pregnancy. , to the delight of those who have made many waivers in expectation, how to avoid raw fish.
See also
Sushi in pregnancy: the potential risks
The guidelines for those who are pregnant are different from those for those who are breastfeeding, when it comes to nutrition: certainly in breastfeeding it is possible to be more flexible while pregnant you need to remain alert and attentive; for example, there are still many sources that advise against the consumption of raw fish during gestation.
This is because sushi and all other raw seafood preparations can present bacteria and parasites that represent a risk for the fetus.
The main danger is represented by listeriosis, a disease that develops by infection of the Listeria monocytogenes. The latter is a type of bacterium found in soil, water, plants or crops grown near soil and water; it causes fever, diarrhea, muscle aches, nausea and vomiting. Usually those who get sick of listeria has come into contact with contaminated food. Pregnant women with a "listeriosis infection are able to transmit the bacterium to the baby through the placenta, and since the fetus is still rapidly growing, the situation can lead to very serious consequences. such as abortion or preterm birth and sometimes even death in utero of the baby.
Another risk associated with the consumption of raw fish is cross-contamination, which is when the staff who prepare the sushi handle the same tools to cook cooked and raw food. If you are not careful in the kitchen, parasites can potentially switch from raw to cooked food and therefore, even those who have eaten only cooked foods can contract listeriosis.
Here's how to prevent this problem at home and avoid possible contact during pregnancy:
- always clean the surfaces with suitable solvents after handling raw food;
- wash your hands well after contact with raw meat, raw fish, cured meats;
- keep track of expiring foods in the fridge;
- clean the refrigerator regularly.
Lactating sushi, yes or no?
Therefore, raw meat and fish cannot be eaten during pregnancy, but is it the same when breastfeeding?
In general we can say no.
Pregnant women must avoid raw fish because of the harmful bacteria to the fetus, but luckily these little creatures do not seem to pass through the mother's milk, so we can say that sushi is a safe food to eat while breastfeeding. it is always advisable to choose the restaurant carefully, especially if you are breastfeeding.
In fact, sushi remains a safe food as long as it is eaten in a restaurant that uses quality fish and comes from reliable sources. If the origin of the fish is not clear, it is better to ask the staff for information.
There are also some types of fish to avoid when breastfeeding.
The marine species to which it is good to pay attention are those that contain high levels of mercury, whether cooked or raw, precisely because mercury is a substance that can be transmitted through breast milk. It is also true that the transmissible quantity is very small, but it does not take away from the fact that we have in our arms a newborn baby who has just come into the world, in the midst of its development and above all very sensitive to toxins that can affect its still "immature" nervous system. .
Benefits of taking lactating fish
Once the freshness of the fish and its origin have been ascertained, green light for nigiri, homomaki and sashimi. With the knowledge that you are eating a balanced food rich in precious elements, if not consumed in excess. If you don't like sushi you can throw yourself on those oriental rice-based dishes that include the combination of cooked fish and vegetables: you will still get an excellent mix of macronutrients.
The diet of a new mother must be as balanced as possible and must certainly include the intake of fish a few times a week: it is a very good food but also ideal for daily well-being.
Cooked fish brings many benefits to breastfed babies, but also to their mothers. Optimal for health are vitamin D, omega 3 fatty acids and proteins, all nutrients contained in seafood dishes. Specimens that come from very cold areas are also low in saturated fat, perfect for staying in line.
Specifically for children, fish is especially good for the presence of omega 3 which helps protect eye health and promotes cognitive development.
To give you an estimate, breastfeeding women should take, according to the dietary guidelines of recent years, at least 225g of fish or shellfish per week. During pregnancy, the FDA (Food and Drug Administration) suggests supplementing your diet with 2-3 portions a week of some marine species very suitable in this particular moment of a woman's life: hake, cod, herring, salmon, shrimps ... basically all species of blue and white fish plus some other types.
Species with the possibility of having high levels of mercury in them, such as swordfish, tuna, Atlantic roughy and Tilefish, should be avoided both during pregnancy and lactation.
Alternatives to sushi while breastfeeding
Raw fish has been cleared as a usual "exit" dish thanks to Japanese restaurants, which have depopulated in the "last decade; but in the Italian culinary tradition there were already some typical courses based on raw seafood. Especially in seaside resorts.
Not everyone likes the taste of raw fish and although it is a delicious dish, low in calories and healthy, many do without it, opting instead for cooked dishes.
If this is not the case for you because you love sushi, but still prefer not to eat it while breastfeeding, you can remedy your craving for raw fish with vegetarian alternatives.
For example, a very tasty dish is the vegetable maki, roll made with avocado and cucumbers, shiitake mushrooms or pickled daikon. They are a common food and you can ask for it in all Japanese restaurants.
Another option are vegetable nigiri and Inari: the latter is a type of sushi rice that is stored in a bag of fried tofu. Tofu is usually flavored with vinegar, soy sauce, and a type of rice wine known as mirin.
These alternatives are very nutritious because they provide our body with the right amount of omega 3 and vitamin D.
Still not enough? You can recreate the typical flavor of Japanese cuisine with wasabi, ginger and soy sauce, which you can eat without problems while breastfeeding, or try to make sushi right at home! In this case, make sure you have some time and the right ingredients, such as nori seaweed, sushi rice and red wine vinegar.
What not to do while breastfeeding
Not only are there foods to eliminate completely when breastfeeding, with the exception of alcohol and caffeine-based drinks or treats, but some substances could trigger allergies in the baby.
Depending on your medical history and that of the father, you can ask your pediatrician for advice: someone will tell you not to ingest foods of a spicy nature such as pepper, curry or chilli because they are potentially allergenic (including molluscs, crustaceans, strawberries or dried fruit); others, on the other hand, will suggest you take them in increasing quantities to see the child's reactions.
The important thing is that if you have a doubt about a food, it is always better to call the family specialist, so as not to cause problems in the tummy of the baby.
