*In the following, the term “mother” refers to all persons who give birth.

The birth is over and now it is time to get as much rest as possible to recharge your batteries and concentrate fully on the newborn. Postpartum Of course, breastfeeding is also at the top of thedays This raises the question for many mothers as to what is best to eat or drink and what should be avoided during breastfeeding. Are there even products that promote milk production? We would like to answer these and other questions about the postpartum period in today's blog post.

The time after birth is often plagued by uncertainty for many mothers and the pressure to do everything right is always anchored in their minds. Especially with regard to Nutrition some mothers ask themselves questions like “How should I eat while breastfeeding?” or “Could I trigger intolerances in my child through certain foods?”. Basically, many mothers worry too much, because in the Breastfeeding does not necessarily have to be eaten differently than outside of breastfeeding. What is important is a varied and healthy diet Finally, the Energy and nutrients which the mother absorbs, is passed on directly to the child. 

The composition of the Breast milk However, it is not related to the mother's diet. Here are a few examples: The calorie content of breast milk is not related to diet. The lactose content and the amount of fat are also completely independent of the mother's diet. Products with strong flavors, such as garlic or curry, could simply lead to a change in the taste of breast milk. However, this has no negative effect on the baby. In fact, it is more likely that it will unconsciously get to know the classic family diet.

The previous eating habits can be continued quite easily and the child is usually well nourished. However, the nutritional content of breast milk depends on the mother's diet, which is why certain products are better and others less suitable.

One pregnancy can rob the body of a lot of energy and deplete the nutrient reserves. Therefore, the first priority is to replenish these. If the mother has lost a lot of blood during birth, foods with a high Iron content (e.g.Legumes, whole grain products and nuts) should be consumed. The tissue may also have been affected during pregnancy. Essential Fatty acids (eg nuts and avocado), as these help the tissue to regenerate. Did you also know that during pregnancy Calcium from teeth and bones? The mother can then get calcium back by eating vegetables such as broccoli or kale. 

After birth and during breastfeeding is above all the need for Folic acid , iodine and iron higher. Therefore, choose products that provide these nutrients. You should only eat sweets occasionally and if you get a craving, you should choose fruit rather than a sugar bomb. Of course, fast food is also OK now and then - but in moderation. Due to the high fat, sugar or salt content, it is not beneficial when breastfeeding, neither for you nor for your newborn.

As a general rule of thumb, you can remember: foods that did not affect you during pregnancy and that made your body feel good should not pose a problem for you or your child during the postpartum period.  

Is there any fruit that you shouldn't eat when breastfeeding? No, in principle you can eat all types of fruit. There are some types that are suspected of causing health problems in children, but this has not been scientifically proven. For example, it is believed that plums, cherries, pears and apricots cause digestive problems in children, or that citrus fruits, kiwis, berries and melon cause sore bottoms in children. 

You will quickly find out whether this is the case with your child and can then simply remove these types of fruit from your food list. In general, your child will usually only react negatively to certain products that you also find difficult to tolerate.

So that your body can regenerate after birth and milk production is supported, a adequate fluid intake very important. Just like during pregnancy, the following applies: Drink 2-2.5 liters per day at best. 

Still mineral or tap water is particularly suitable when breastfeeding. Of course, you can always spice it up with herbs or fruit for a change. Unsweetened teas and diluted fruit juices are also allowed. There are even special breastfeeding teas that can stimulate milk production and tea blends that support the recovery process. However, it is best to discuss this with your midwife beforehand. 

There are also a few things you should be careful about when it comes to fluid intake. For example, you should be careful with certain types of tea, such as peppermint and sage, as these can reduce milk production.
A No go during breastfeeding, especially alcohol , because this is passed on directly to the child through the breast milk. In addition, breastfeeding problems such as blocked milk ducts or insufficient milk production can occur.

On caffeine should also be avoided during breastfeeding, as it can cause flatulence or stomach pain in the baby. In addition, green or black tea and coffee can inhibit the absorption of calcium and iron.Do you feel like you can't wake up without coffee? Then you can drink it in moderation while breastfeeding, ideally directly after a feeding. This way, most of the caffeine will have been broken down by the time you breastfeed again. Ideally, you shouldn't drink more than two cups a day.

Did you know that the body needs around 940 kcal to produce one litre of breast milk? For this reason, only around 500 kcal of additional energy is required. The assumption that a mother has to eat a lot to produce more milk is therefore irrelevant. But which foods can promote milk production? As we have already told you, there are certain breastfeeding teas that stimulate milk production. Rice, potatoes, semolina, malt and oats can also help to promote milk production. Often, however, it is already helpful to cuddle the baby a lot and breastfeed it as often as possible.

Food supplies

The due date is known and the day is getting closer and closer? We recommend that you stock up on the necessary food supplies for the postpartum period a few weeks in advance. The old custom of leaving cooked food on the doorstep of new parents unfortunately no longer exists today. However, you can pre-cook meals and simply freeze them - preferably in portions. How about  for example with soups or stews? These are ideal for this and thaw quickly. Of course, you can also buy frozen vegetables. And don't worry, the vitamins in the vegetables are retained when frozen.
Dried products such as pasta, oatmeal or pulses also have a long shelf life and are therefore perfect for storage. Broccoli and kale, which provide you with the required amount of calcium, should be bought fresh shortly beforehand or frozen in advance. 
You might feel a bit overwhelmed during your postpartum period. This is completely normal, but a little refreshment in the form of a snack could help. We therefore recommend that you always have snacks, such as fruit, cereal bars or trail mix, in the house. 
It is best to get the products a few weeks before the planned birth date - this will save you additional stress. 

Supplies related to milk and lochia

With the postpartum period, the lochia and milk flow also occurs. In order to be able to absorb the lochia as best as possible and not have to constantly change bed sheets or disposable menstrual products, we recommend that you use our sustainable sanitary pads With these you do not have to insert any product, as this could be painful, especially after birth. With the Ultra night bandage you are perfectly prepared at night and have the perfect leak protection. After 10-12 hours of use, you can simply rinse them out with cold water and then wash them in the washing machine. This means you don't need to buy a stack of disposable pads from the supermarket and a few sustainable pads are enough. 

The same applies to our period briefs - these are also perfect for the postpartum period. Why not try our Taynie Comfort ultra It gently hugs your stomach and is made of comfortable organic cotton. It also absorbs about as much liquid as 3 sanitary pads, making it ultra absorbent. 

Do you also know our washable nursing pads ? They protect you from milk stains on your top. They are ultra absorbent and therefore always give you a safe feeling. In addition, thanks to the organic cotton, they also feel super comfortable on your skin. This can be particularly beneficial for nipples that may already be sore from breastfeeding. We have also put together a list of things that help with sore nipples in a Blog post  summarized.