Tips on nutrition for breastfeeding and regression after birth

During pregnancy and birth, the female body performs at its best, from which it must first recover.

The abrupt hormonal change often hits the psyche. In addition, new mothers are often inundated with well-intentioned dietary advice. All of this can be unsettling.

That's why we have summarised everything you need to know in our free guide "Breastfeeding".

Breastfeeding guide (Download)

1. What is the best diet for breastfeeding?
2. The body after birth
3. Conclusion

1. What is the best diet for breastfeeding?

"Is spicy food good?", "Is tuna fish harmful now?", during the breastfeeding period some mothers hardly know what they can and should eat and drink.
Basically, you don't have to do without anything. Just enjoy some foods in small quantities.

Foods you should reduce during breastfeeding

• Caffeinated drinks
• Alcohol
• Game and liver
• Certain types of fish (detailed list in the guide)

Foods that are recommended during breastfeeding

• Unsweetened drinks
• Wholemeal products
• Milk and dairy products
• Poultry, meat, fish, eggs
• Oils, fats, nuts

Breastfeeding and vegan or vegetarian diet

Those who do not eat meat should pay attention to the levels of iron, vitamin B12 and omega-3 fatty acids.
Substitutes can be found in:

• Tofu
• Legumes
• Fortified foods (e.g. soy milk with calcium)
• Food supplements

A list of all the nutrients that are important during breastfeeding and detailed descriptions of the foods that are recommended and should be eaten with care, including the recommended food supplements, can be found in the free brochure "Breastfeeding".

2. The body after birth

Baby blues, pelvic floor problems, painful birth injuries and little sleep at the same time. In the time after birth, some mothers can reach their limits.
The important thing is to cut yourself some slack and give yourself time. It can take weeks or even months for the physical changes to subside and the hormones to settle down. It takes at least 9 months until the entire balance is restored.

Postpartum and recovery - what lasts how long?

• Baby blues usually start on the 3rd day and usually disappear by themselves after a few days to a few weeks at the latest.
• Pain in the vagina usually subsides after 2 to a maximum of 6 weeks.
• Discharge of wound secretions (lochia) lasts for 4-6 weeks.
• The uterus returns to its original size after 6-8 weeks.
• The abdomen recedes about 8 weeks after birth.
• The extra kilos disappear only slowly. Expect to lose very little weight in the first six months.
• Jogging and bouncing sports are only recommended after 6 weeks.
• Postnatal gymnastics should start after 6 weeks at the earliest. In case of caesarean section after 8 weeks.

3. Conclusion

1. don't be stressed by the diet tips, there are only a few rules to follow.
2 The body needs a lot of time to regenerate after birth. Give it this time - without a guilty conscience. 3.
3. don't worry if you don't lose weight immediately. The pounds are natural energy reserves during the breastfeeding period.
4. it takes at least 9 months for you to fully recover.
5. our breastfeeding guide summarises everything you need to know. Including a detailed list of all nutrients whose requirements are increased during breastfeeding and an expert interview with gynaecologist Lea Köchli.

Breastfeeding guide (Download)