Список продуктов которые можно при грудном вскармливании: Какие продукты можно и нельзя есть во время грудного вскармливания

Список разрешенных и запрещенных продуктов при ГВ — пишет Александра на BabyBlog

Привет всем мамочкам!

В связи с предстоящими родами я задумалась о грудном вскармливании и поняла, что ничего не знаю о рационе кормящей мамочки, проштудировала интернет и составила список запрещенных и разрешенных продуктов. Также у меня возникли некоторые вопросы.

Очень прошу помощи в правильности этого списка, как было у вас, как малыш реагировал на те или иные продукты. У меня никогда не было ни на что аллергии, поэтому я совершенно неопытна в выборе продуктов.

В списке «Под вопросом» я выделила жирным то, от чего мне не так легко будет отказаться…

Девочки, спасибо большое всем за ответы и случаи из своего опыта!!! Я уже поняла, что этот список можно выкинуть и смотреть на состояние малыша! Спасибо, что ответили, хотя многим этот пост показался глупым, но я совершенно ничего не знала и руководствовалась интернетом и какой-то услышанной от подруг информацией. Всем добра и радости!

Удалять его не буду, может кто-то, как я и ничего не знает и сможет почерпать отсюда информацию. Ееще раз спасибо!

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И также, изучая эти списки, у меня возникли к вам вопросы:

Можно ли:

· Черный хлеб. Лучше ли бездрожжевой хлеб?

· Черный чай с лимоном

· Какую рыбу желательно кушать?

· Какие крупы нежелательно кушать и какие желательно?

· Квашенную капусту и свежую капусту?

· Бананы

· Картошка в отварном и печеном виде

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Буду очень благодарна вашим советам и комментарием, девочки!

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Нельзя: ( с этим списком как-то проще, тут просто вредные продукты, без которых я в основном обхожусь)

· крепкий кофе, крепкий чай

· газированные напитки

· алкоголь (алкоголь 100%-но всасывается вместе с молоком в кровь младенца)

· острые соусы и приправы (горчица, хрен и т.д.)

· консервы рыбные, мясные, молочные

· полуфабрикаты из магазина(фу-фу-фу)

· мясо с кровью, плохо прожареное и не прошедшее тщательной термической обработки (я бы в принципе его никогда не ела).

· сосиски, колбасы (лучше запекать в духовке индейку или курицу — отлично на бутербродик с утра)

· рыбные и крабовые палочки (опять-таки полуфабрикат)

· копчености

· майонез (фу-фу-фу)

· продукты в вакуумной упаковке

· свежие и консервированные лук, чеснок, черемша, жгучий перец (придают остроту молоку)

· горький шоколад с содержанием какао не менее 70%,

· сыры с плесенью типа «Дор Блю» и мягкие «свежие» сыры с различными добавками, особенно из пряных трав (делают молоко горьким)

· пряная сельдь, мидии, кальмары, осьминоги, особенно в соусе, икра трески, минтая (придают молоку соленый вкус)

· крабы, раки, скумбрия

· сало

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Можно:

· морковь, петрушка, укроп (помогут сохранить остроту зрения вашего крохи)

· черная смородина, крыжовник, листовой салат (повышает иммунитет)

· кабачки, тыква, треска, окунь (способствуют быстрому росту и развитию малыша)

· творог, натуральный йогурт (придают крепость костям и зубам)

· кефир, ряженка, айран, овсяная каша, брокколи, цветная капуста (улучшают пищеварение)

· неострый сыр

· нежирные сорта говядины (не ем)

· нежирные сорта свинины (не ем)

· кролик

· сливочное масло

· отруби (также хлеб с отрубями)

· подсолнечное, оливковое, льняное масло

· сухое печенье, крекеры, пастила, зефир, мармелад

· чай (некрепкий черный и зеленый)

· некрепкий кофе

· компоты

· морсы

· столовая негазированная минеральная вода

· яблоки только печеные

· сухофрукты

· сметана

· овощные супчики

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Под вопросом (аллергены, смотреть на реакцию ребенка):

· молоко коровье

· куриные яйца

· мясо птицы (из мяса я только и кушаю индейку и курицу)

· красная рыба

· морепродукты (консервированный тунец в собственном соку и в масле, свежий тунец и креветки)

· белый хлеб (я его вообще не ем)

· икра

· соя

· макароны из пшеничной муки

· помидоры

· красные ягоды и фрукты

· экзотические фрукты

· мед

· орехи

· грибы (шампиньоны)

· молочный шоколад

· какао

· дыня, свекла, свежий кефир, горох, фасоль, растительное масло (их переизбыток в рационе мамы приводит к расстройству стула у крохи и вздутиям живота)

· груши, гранат, хурма, рис, песочное печенье (могут скреплять)

· апельсины, грейпфруты

· черная смородина

· манная, пшенная и кукурузная каши

· клубника, малина

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90000 7 foods to increase breast milk production 90001 90002 Is my baby getting enough milk? 90003 Am I producing enough 90004? How did that Instagram mom pump so much ?! For new moms, breastfeeding can feel entirely displacing-you’re dealing with two new bodies (yours and your baby’s) and you’re wracked with uncertainty, stress and self-doubt. If you have more questions than answers (which is totally normal, first of all), or you or your baby are still trying to get the hang of breastfeeding (again, 90005 normal 90006!), The first thing to do is to see a lactation consultant-they can help assess 90003 whether your supply is indeed low 90004 (it may not be-looks can be deceiving and most women make just enough) and, if it is, can offer constructive solutions on how to increase breast milk.90009 90002 After that, you may be tempted to raid your nearest health food store, but that could cause more problems than it solves, according to Alicia C. Simpson, International Board Certified Lactation Consultant and a registered dietitian based in Atlanta, Georgia. In her new book, 90005 90012 Boost your breastmilk 90013 90006, Simpson cautions that herbal supplements and lactation teas should be treated like medication-they may be «natural,» but they are not automatically side effect-free.Simpson offers a decent list of the most well-established lactogenic foods and herbs (aka: galatogogues), based sometimes on research, but most often on anecdotal evidence, that may help increase both the quantity and quality of the breast milk your body makes. 90009 90016 90003 1. Barley 90018 90004 90020 90002 You may have heard that a tall glass of Guinness is the key to healthy breastmilk supply, but Simpson notes that research has shown alcohol can actually inhibit milk production. It’s actually barley, a component of beer, that may be lactogenic.»Barley is the richest dietary source of beta-glucan, a polysaccharide that has been shown to increase prolactin [known as the breastfeeding hormone] levels in both humans and animals,» Simpson writes. 90018 90003 How to use it: 90004 Add whole barley to soups, stews, salads and even 90003 risotto. 90004 Use barley flakes to make milk, or add it to your homemade bread recipe. 90009 90002 90009 90016 90003 2. Barley malt 90018 90004 90020 90002 When grains are germinated, they release malting enzymes, which converts barley into a sweet, syrupy malt, which also contains lactogenic beta-glucan.Barley malt syrup can be found at health and speciality stores, but make sure it’s 100-percent pure-high-fructose or regular corn syrup is often added to dilute and sweeten it, Simpson writes. 90018 90003 How to use it: 90004 Add barley malt to sweeten chocolate milk made with unsweetened cocoa, or substitute for maple syrup in baked goods. 90009 90016 90003 3. Fennel + fenugreek seeds 90004 90020 90002 Fennel is the vegetable with the white, sweet, licorice-flavoured bulb and thin green fronds.Both the plant and its seed, fenugreek, contain phytoestrogens, Simpson writes, which have long been believed to help milk production along. Fenugreek the herb is kind of a big deal for breastfeeding moms (surely you’ve heard of Mother’s Milk tea) in North America, but it’s also been used for centuries by women in India and parts of the Middle East. Simpson recommends going slowly with fenugreek though: «While it is an incredibly popular herb, it is often used incorrectly, at the wrong dose, and with disregard for its side effects … Clinical studies have tried to identify the exact dosage that exerts therapeutic effects as well as the mechanism by which this herb works to increase milk production, but the evidence is still inconclusive.»She continues that people with type 1 or 2 diabetes, heart disease or nut / legume allergies should consult with their doctor before using fenugreek. The most common side effects: «Diarrhea and a (harmless) maple syrup smell to sweat and urine.» 90018 90003 How to use it: 90004 Go for the whole food! 90003 Fennel is delicious raw 90004, tossed simply with good olive oil and balsamic vinegar. It also pairs well with refreshing grapefruit, orange and mint. Its licorice flavour mellows when cooked- 90003 it’s really good with roast chicken and fish 90004.90009 90016 90003 4. Oats 90018 90004 90020 90002 Oats are likely the most well-known breast milk makers. «After barley,» Simpson writes, «oats have a higher concentration of dietary beta-glucan than any other food.» 90018 90003 How to use them: 90004 Oats are pretty easy to work into your diet-cooked and topped with fruit, in muffins, cookies or crumbles oats into your diet-but if you need a little inspiration, you’ll find 90003 everything from granola to meatloaf here 90004. 90009 90016 90003 5.Other whole grains 90004 90020 90002 Aside from barley and oats, whole wheat and brown rice are also rich in beta-glucan, but have been routinely overlooked in research on lactogenic foods simply because they’re both such obvious dietary staples, Simpson writes. It’s important to note that white flour and white rice simply do not have the same benefits. 90018 90003 How to use them: 90004 Swap in whole wheat flour where you can-in breads, pancakes and muffins-and opt for 90003 brown rice anywhere you would use white 90004.90009 90016 90003 6. Brewer’s yeast 90004 90020 90002 High in B vitamins, iron, protein, chromium and selenium, brewer’s yeast is routinely used as a nutritional supplement. But unlike beer-related barley and malt, brewer’s yeast has not yet been studied as a lactogenic food, Simpson writes. Nevertheless, it is commonly recommended as a breast milk booster and is often found in trendy lactation snacks. One caveat: As brewer’s yeast is super bitter and passes readily into breast milk, it may cause gas and fussiness in some infants.90018 90003 How to use it: 90004 Small amounts can be used in baked goods; in her book, Simpson offers a pancake recipe with ¼ cup of brewer’s yeast. 90009 90016 90003 7. Papaya 90004 90020 90002 This sunny fruit has been used-both raw and cooked in soups-as a galactogogue in Asian cultures for centuries, though it’s only recently been studied, Simpson writes. We still do not know exactly if, why or how papaya increases breast milk supply. 90018 90003 How to use it: 90004 Eat papaya raw with yogurt, cereal and other fruit.It’s very good in Thai-inspired soups, salads and noodle dishes. 90009 90002 Other foods that have potential to increase breast milk production: 90009 90002 Dill 90018 Apricots 90018 Asparagus 90018 Garlic 90018 Red beets 90018 Sesame seeds 90018 Poppy seeds 90018 Caraway seeds 90018 Anise seeds 90018 Coriander seeds 90009 90016 90003 3 antilactogenic foods 90018 90004 90020 90002 It’s all well and good to note all the foods that may help boost milk production, but it’s also worth getting to know the short list of items considered antilactogenic-plants, herbs and medications that can decrease milk supply.90009 90016 90003 1. Alcohol 90004 90020 90002 You may have been advised to have a beer before nursing to relax, help bring your milk in and improve the quality and quantity of your milk. However, Simpson cautions that alcohol «can block the release of oxytocin, which results in … a decrease the number of letdowns a nursing mother will have in a session.» Do not panic, 90003 an occasional glass of wine will not dry up your supply 90004 -Simpson cautions against chronic, long-term alcohol consumption or even one night of heavy drinking, which has been known to result in a rapid drop in supply .90009 90016 90003 2. Sage, parsley, peppermint and menthol 90004 90020 90002 You would have to consume large quantities of any of these herbs in order to see an effect on your milk supply, Simpson writes, but keep in mind that sage is used freely in roasts and holiday meals, parley is spread liberally through salads like tabbouleh , and peppermint can often be found in teas, gums and candies. 90009 90016 90003 3. Chasteberry 90004 90020 90002 Available in supplement form, chasteberry may already sound familiar-it’s a common treatment for PMS symptoms, endometriosis and menopause.It’s also often recommended to breastfeeding mothers who have painful swelling and engorgement. «However, chasteberry … acts directly on the pituitary glands and inhibits the secretion of prolactin,» Simpson writes. When prolactin levels drop, milk supply typically tanks with it, she continues. Turmeric, on the other hand, is an herb that can help with inflammation due to engorgement without affecting breastfeeding. Or you could try 90003 good old cabbage leaves 90004. 90009 90002 90003 Read more: 90004 90018 90003 10 reasons for low milk supply when breastfeeding 90004 90018 90003 15 breastfeeding problems and how to solve them! 90004 90018 90003 Why this lactation consultant told a new mom to stop breastfeeding 90004 90009 .90000 25 Best Foods To Increase Breast Milk 90001 90002 As a nursing mother, you probably have tons of questions running through your mind. You are concerned about your little one’s health and growth, and want to do nothing less than the best. One of the most important questions that nursing moms have is what to eat during the feeding months that will ensure a good supply of milk. 90003 90002 The nursing phase is one when a mother requires a lot of attention with regards to her food and health.Whatever you eat during this period is crucial to your post-delivery recovery. It will also directly affect the amount of milk that is produced. 90003 90002 Click here to view an enlarged version of this infographic. 90003 90008 How To Increase Breast Milk Supply? 90009 90002 One of the best ways to increase milk supply is to keep on nursing your little one. Your baby suckling at your breast more often is better than any other method to help your body produce more milk. 90003 90002 The emptying of the milk signals your body to increase the milk production.The emptier your breasts are, the faster they produce milk. The fuller your breasts are, the slower they produce milk. Waiting longer between feedings, waiting for your breasts to fill up with more milk is the wrong approach, and will actually lead to your body producing less milk. So feed your baby often to stimulate more milk. If you feel your milk supply stills needs an improvement, then you should consider adding foods that promote milk production. Milk stimulating foods are called galactagogues.90003 90002 You will start feeding your baby right from birth (unless there are some medical complications.) This means that you need to have all the health and strength to be able to feed baby, as well as help your body recover. 90003 90002 [Read: 90017 Cluster Feeding 90018] 90003 90008 90017 Top 25 Foods To Increase Breast Milk 90022 90018 90009 90002 There are certain foods that increase breast milk and enhance lactation. Breast milk contains all the prime nutrients required for an overall growth and brain development of a newborn baby.Here is a list of the top 25 foods that you must include in your diet to increase breast milk supply. These foods help in not only increaseing breast milk production, but also you back to health, after your pregnancy and delivery! 90003 90027 90017 1. Oatmeal: 90018 90030 90002 Oats are easy to prepare as a meal. 90003 90033 90034 They are considered to control the occurrence of diabetes during post pregnancy. 90035 90034 Oatmeal is loaded with energy. 90035 90034 It contains fiber and is good for your digestion.90035 90034 Have a bowl of oat meal for breakfast. If the thought of having oatmeal is not appetizing, you can try having oat cookies instead. 90035 90042 90027 90017 2. Fennel Seeds: 90022 90018 90030 90002 Fennel seeds boost the quantity of your breast milk. 90003 90033 90034 They are digestives and help control baby-colic. 90035 90034 Fennel seeds can be added along with seasonings to vegetable fillings. Add them to your tea or boil a few seeds with milk and drink up. 90035 90034 Pop in a few seeds after a meal as a mouth refresher.90035 90042 90027 3. 90017 Fenugreek Seeds: 90022 90018 90030 90002 Fenugreek seeds are known for boosting breast milk supply. 90003 90033 90034 Chew on the sprouted seeds along with a glass of milk to prevent post-delivery constipation. 90035 90034 It enhances your milk quantity. 90035 90034 Toss in the seeds with seasoning and flavoring. 90035 90034 Have them for breakfast as a pancake by mixing fenugreek seeds and rice. 90035 90042 90002 [Read: 90017 How To Store Breast Milk 90018] 90003 90027 90017 4.Unripe Papayas: 90022 90018 90030 90002 Unripe Papayas are part of the South Asian cuisine. 90003 90033 90034 Papaya has been used as a natural sedative, which may help you to relax and feed baby better. 90035 90034 Try it as a South Asian salad or toss it with flat noodles. 90035 90042 90027 90017 5. Spinach And Beet Leaves: 90022 90018 90030 90002 Spinach and beet leaves contain iron, calcium and folic acid. 90003 90033 90034 These are essential for recouping anemic mothers. 90035 90034 These will help in making your baby strong.90035 90034 Spinach and beet leaves contain detoxifying agents. 90035 90034 Spinach contains certain plant chemicals which could help prevent breast cancer. 90035 90034 Include these leaves in a midday soup. 90035 90034 Mix them with dough and make paratha (Indian flat bread) or chapattis for a meal. 90035 90034 Remember to eat spinach in moderation as too much could cause diarrhea in your baby. 90035 90042 90027 90017 6. Garlic: 90018 90030 90002 Garlic is considered the best food to increase breast milk, as it is well-known for boosting lactation in nursing mothers.90003 90033 90034 It has chemical compounds which help in lactation. 90035 90034 Garlic consumption prevents all types of cancer. 90035 90034 Toss in a few stir-fried garlic cloves in your soup. 90035 90034 Add it in a vegetable of your choice. 90035 90034 Another option is to stir fry a handful of garlic cloves in ghee and have it with steamed rice, every alternate day. 90035 90042 90002 [Read: 90017 Health Benefits Of Garlic While Breastfeeding 90018] 90003 90027 90017 7. Black Sesame Seeds: 90018 90030 90002 Black Sesame seeds are a rich source of calcium and believed to increase milk supply.90003 90033 90034 Blend sesame seeds with milk, sugar and almonds. 90035 90034 Use in limited quantity, though. 90035 90042 90027 90017 8. Carrots: 90022 90018 90030 90002 A glass of carrot juice with breakfast or lunch will work wonders in lactation. 90003 90033 90034 Like spinach, carrots too have lactation promoting qualities. 90035 90034 It contains Vitamin A which complements lactation and boosts the quality of your milk. 90035 90034 You can have carrots as raw, steamed or even pureed to a soup.90035 90034 In winters, try having pureed carrots stirred with warm milk and sugar. 90035 90042 90027 90017 9. Water And Juices: 90022 90018 90030 90002 Drinking water and juices is supposed to boost lactation. It increases the total milk volume per feed. 90003 90033 90034 It prevents you from dehydration and replaces fluid lost during lactation. 90035 90034 Have a glass of water when you are thirsty or even before you begin to nurse your baby. 90035 90042 90027 10. 90017 Barley: 90018 90030 90002 Barley not only boosts lactation, it also keeps you hydrated.90003 90033 90034 You can boil barley and have the water through the day. 90035 90034 Toss in whole barley with other vegetables with your favorite flavouring. 90035 90042 90027 90017 11. Asparagus: 90018 90030 90002 Asparagus is considered a must-have food for nursing mothers. 90003 90033 90034 It is a high fibre food. 90035 90034 It is also high in Vitamin A and K. 90035 90034 It helps stimulate the hormones in nursing mothers that are essential for lactation. 90035 90034 Wash and chop asparagus.Boil with milk. Strain and drink for better milk production. 90035 90042 90027 90017 12. Brown Rice: 90018 90030 90002 According to the research paper 90212 Increase Breast Milk Supply With Herbal Galactagogues 90213 published in the World Journal of Pharmaceutical and Life Sciences, brown rice enhances breast milk production. It has hormone stimulants which boost lactation. It also gives nursing moms the extra energy that is required post delivery. Also, it helps increase the appetite so as to enable the mother to eat nutritious food.90003 90033 90034 Soak brown rice for half an hour and pressure cook it. Eat it with vegetables. 90035 90042 90027 90017 13. Apricots: 90022 90018 90030 90002 During and post pregnancy, there are hormonal imbalance that takes place in your body. Dried apricots have certain chemicals which balance out the hormone levels in your body. 90003 90033 90034 Apricots are rich in calcium and fibre and help boost lactation. 90035 90034 Include apricots and walnuts in your oatmeal diet. 90035 90042 90027 90017 14.Salmon: 90022 90018 90030 90002 Salmon is a great source of EFA (Essential Fatty acids) and Omega-3. 90003 90033 90034 Both EFA and Omega-3 are highly nutritious and essential for lactating mothers. 90035 90034 Including salmon in your menu boosts lactation hormones and make your milk more nutritious. 90035 90034 Opt for steamed, boiled or even grilled salmon. 90035 90042 90027 90017 15. Cumin Seeds: 90018 90030 90002 Cumin seeds boost milk supply. Make sure you have them in moderation though.90003 90033 90034 These are appetizers and fat-burners. 90035 90034 They help avoid digestive irritants like acidity. 90035 90034 Add a pinch of cumin powder to milk or to butter milk and drink. 90035 90042 90002 [Read: 90017 Breastfeeding Techniques 90018] 90003 90027 90017 16. Basil Leaves: 90022 90018 90030 90002 Basil leaves are a great source of anti-oxidants. 90003 90033 90034 Basil leaves have a calming effect which is important while lactating. 90035 90034 It boosts your little one’s immunity levels.90035 90034 Add a few basil sprigs in your tea. 90035 90034 Leave the sprigs for a while in hot water. Have this water first thing in the morning and experience the effect. 90035 90042 90027 90017 17. Dill Leaves: 90022 90018 90030 90002 Dill leaves look like a bunch of fine, dark green, silky hair. They have a distinct odor. 90003 90033 90034 Dill leaves are believed to boost milk supply. 90035 90034 They have a high fibre content and Vitamin K. These helps to replenish the blood loss that happens during delivery.90035 90034 Add these to pancakes or to seasoned yoghurt. 90035 90042 90027 90017 18. Bottle Gourd: 90022 90018 90030 90002 Bottle gourd is generally not a preferred vegetable, but is high on nutrition. 90003 90033 90034 It is a summer vegetable which has high water content. This keeps a nursing mother hydrated. 90035 90034 It also helps increase milk quantity. 90035 90034 It is easy to digest and aids in lactation. 90035 90034 If not as a vegetable filling, you can use it to make a sweet pudding.90035 90034 Drink freshly-made bottle gourd juice to help normalize raised blood sugar levels post-delivery. Make sure it is fresh and not stored. 90035 90042 90027 90017 19. Sweet Potato: 90022 90018 90030 90002 Sweet potato is a major source of potassium. It has energy producing carbohydrate which is needed to fight the fatigue. 90003 90033 90034 It also contains Vitamin C and B-complex and a muscle relaxant mineral that is magnesium. 90035 90034 Have it with a low fibre diet. 90035 90034 Make a smoothie of an apple and baked sweet potato.90035 90034 Make it as a pudding for dessert. 90035 90042 90027 90017 20. Almonds: 90022 90018 90030 90002 Almonds are rich in Omega-3 and Vitamin E. 90003 90033 90034 Vitamin E helps heal itching caused by post pregnancy stretch marks. 90035 90034 Omega-3 helps lactation boosting hormones to help produce more milk. 90035 90034 Have crushed almonds with milk for greater effect. 90035 90034 Add almonds to your bowl of oat meal. 90035 90042 90027 90017 21. Chickpea: 90018 90030 90002 Chickpea is a protein snack and lactation booster for nursing mommies.90003 90033 90034 It is a rich source of calcium, B-complex vitamins and fibre. 90035 90034 Soak chickpeas overnight and boil in the morning. Mash a handful or two into any vegetable salad. 90035 90034 Snack on a chickpea mash simply garnished with garlic and lemon juice. 90035 90042 90027 90017 22. Drumstick: 90022 90018 90030 90002 Drumstick has high iron and calcium content. 90003 90033 90034 It is good for lactation. 90035 90034 It boosts immunity and enhances your nervous system.90035 90034 Have it steamed with flavouring if you want. 90035 90034 Drumstick leaves also can be used along with vegetable fillings. 90035 90042 90027 90017 23. Poppy Seeds (Khuskhus): 90022 90018 90030 90002 It is very important for nursing mothers to relax completely during lactation. Poppy seeds have sedative properties that help you relax and calm down. 90003 90033 90034 Take caution to include it in a minimum quantity in your diet. 90035 90034 Poppy seeds help relax your mind and body while nursing.90035 90034 Roast poppy seeds and add to puddings and porridges. 90035 90042 90027 90017 24. Cow Milk: 90022 90018 90030 90002 Cow milk has calcium and EFA. It promotes lactation. In fact, by consuming cow milk during lactation, you will help your child avoid developing an allergy to cow milk. 90003 90033 90034 Add at least two to three glasses of cow milk in your diet. 90035 90042 90027 90017 25. Oils And Fats: 90018 90030 90002 It is recommended to keep fats and oils in your diet to a minimum, post pregnancy.90003 90033 90034 Do not avoid fat and oil in your post-delivery diet. 90035 90034 These are an essential part of lactation. They assist in absorption of vitamins and minerals present in other foods you eat. 90035 90034 They also aid in easy bowel movement. 90035 90034 Opt for olive oil, rice bran oil or any heart healthy oil. 90035 90034 These help in balancing the supply of healthy fat to your baby. 90035 90034 Other herbs leaves, and roots have been found helpful in increasing your milk supply: 90035 90034 Anise seed, moringa leaves, shatavari root, goat’s rue, and torbangun leaves.In Indonesia, mothers are fed a soup made of torbangun leaves for one month after delivery. It is believed to help her heal well from delivery and make more breast milk. 90035 90034 All the above foods have been traditionally used to improve milk flow in new moms. However, while some have scientific backing the others do not. Consume the foods in limited quantities, and note the side-effects, if any. Also, go for organic products as the pesticide residue in the foods and herbs can increase the lead content in your milk.90035 90042 90002 Now you know what to eat during lactation, but there are also foods that you should not eat around this time. 90003 90433 90017 Things To Avoid: 90022 90018 90437 90002 Avoid gas-generating foods such as potato, pulses, raw mango and raw banana. 90003 90002 Other foods such as thyme, parsley, peppermint and cabbage leaves are also said to affect your milk production adversely. 90003 90002 If you are a vegan, take nutrient supplements to make sure that you and your baby are not falling short of the essential vitamins and minerals.90003 90002 [Read: 90017 Foods To Avoid While Breastfeeding 90018] 90003 90008 Tips To Increase Breast Milk Supply 90009 90002 Many times, mothers assume that the milk supply is low, when it is not. The best way to confirm that the baby is nursing well and you are producing enough milk is by keeping a constant check on the baby’s weight. If you suspect decrease in milk supply and want to increase it, follow these tips. 90003 90452 90034 90017 Nurse frequently and efficiently: 90018 Milk production is a demand and supply process.The more the baby drinks, the higher is the production. Nurse once every two hours. Position the baby properly while nursing so that he latches on well. 90035 90457 90458 90034 90017 Express milk: 90018 If the baby is unable to empty your breasts, express the milk after nursing to maintain the milk supply. 90035 90457 90464 90034 90017 Nursing vacation: 90018 Spend time just nursing your baby for two to three days and do nothing else. Of course, you have to feed yourself and be relaxed.90035 90457 90470 90034 90017 Switch sides: 90018 Make your baby drink from both the breasts. Switch sides twice or thrice every time you feed. But let the little one finish one breast and then switch to the other. This technique gives fatty ‘hindmilk’ to the baby. Using breast compression helps the baby feed longer. 90035 90457 90476 90034 90017 Avoid pacifiers and nipple shields: 90018 Avoid using pacifiers and nipple shields. Avoid supplements, unless it is medically needed. 90035 90457 90482 90034 90017 Avoid solids: 90018 If the baby is younger than six months, avoid feeding her solids, water, and formula.Breast milk is all that she needs! 90035 90457 90488 90034 90017 Rest well: 90018 Besides eating well, rest well. Consume well-balanced diet and more liquids. 90035 90457 90494 90034 90017 Stay away from alcohol and nicotine: 90018 No surprises here, right? Alcohol and nicotine consumption are harmful not only during but also after pregnancy when you are nursing your little one. Nicotine and alcohol restrict the breast milk supply. These substances can pass into your baby’s body through breast milk and trigger developmental problems.90035 90457 90500 90034 90017 Check your medication: 90018 If you are taking medicines, find out from your doctor if they are interfering with your milk production. Avoid using hormonal contraceptives right after your delivery. 90035 90457 90506 90034 90017 Stay calm and relaxed: 90018 Believe it or not, stress does play a major role in reducing the milk production. Well, handling a baby can be a tough job, and you may not get enough rest. Seek help from your family so that they babysit while you relax.The key is to stay relaxed by practicing healthy, stress reduction techniques like breathing exercises. These would help ensure a good supply of milk. 90035 90457 90512 90034 90017 Use the right bra: 90018 Wearing a tight bra that compresses your chest region or one that is rigid around the band can affect milk flow. The wrong bra can lead to clogged ducts, blocking milk production. 90035 90457 90518 90034 90017 Breast massage: 90018 Massaging your breast will help open blocked ducts, besides loosening hardened areas or lumps.It does not increase milk production but allows easy flow of milk. It may even lessen the risk of mastitis. Massage gently on the breasts and do it yourself as you can judge the pressure applied: 90035 90457 90033 90034 When both you and your baby are comfortable and relaxed, give a gentle massage on the chest region, ending towards the nipple. 90035 90042 90033 90034 Now let your baby suckle. Then massage another breast. Be gentle as vigorous strokes could damage the ducts. 90035 90042 90532 90034 90017 Nurse skin-to-skin: 90018 Go skin-to-skin while nursing.Take off your clothes from the upper part of the body and leave your baby in a diaper, while nursing. Wrap a blanket covering both of you together and begin breastfeeding. The technique promotes bonding and helps in releasing more milk-producing hormones. 90035 90457 90538 90034 90017 Add pumping sessions: 90018 Add pumping sessions in between or after nursing sessions to maintain the milk supply. Pump for at least two to five minutes every time. 90035 90457 90002 The key to speed up milk production is to remove more milk from the breasts, frequently, so that lesser milk accumulates in between the feeds.Here are some tips to increase milk production through pumping. 90003 90033 90034 Use an automated hospital grade electric pump and pump both the breasts simultaneously. 90035 90042 90033 90034 Shorten the intervals between pumping, rather than increasing the pumping duration. For instance, pump thrice every 15 to 20 minutes than thrice every half an hour, in case you are away for 8 to 10 hours. 90035 90042 90033 90034 Follow the ‘massage-stroke-shake’ (MSS) pumping technique developed by Chele Marmet, co-director of the Lactation Institute in Encino, California: 90035 90042 90452 90034 Double pump the breasts for five to seven minutes and stop .90035 90457 90458 90034 Simultaneously massage both the breasts in a circular motion (as if self-examining). 90035 90457 90464 90034 Use your fingertips to apply gentle strokes in a line from the chest wall till the nipple. 90035 90457 90470 90034 Using your hand, cup each breast and lean forward. Now shake your breasts gently. 90035 90457 90476 90034 Repeat pumping for another five to seven minutes. 90035 90457 90002 The M-S-S technique stimulates prolactin levels, thereby increasing the milk production in a short time.90003 90433 90017 All About Lactation: 90022 90018 90437 90002 Understanding lactation would help you boost milk supply. We have categorized lactation into three main phases: 90003 90002 90017 a. Steps Leading To A Healthy Lactation: 90022 90018 90003 90002 Your body reacts to your baby’s milk demands and produces in the following way: 90003 90538 90034 90538 90034 90033 90034 Your baby’s sucking is a strong pull for the milk to come. 90035 90034 Your brain receives the message.90035 90034 Your brain releases the milk ejection hormone called oxytocin. 90035 90034 Oxytocin flows through your blood to your breast muscles. 90035 90034 The milk induced due to prolactin hormone flows out through the breasts. 90035 90034 You begin feeding the baby, and will hear active swallows while suckling at the breast. 90035 90042 90035 90457 90035 90457 90002 90017 b. Symptoms To Show That It Is Lactation Time: 90022 90018 90003 90002 It is surprising how your body will get ready to feed just at the time your baby starts to get hungry.90003 90538 90034 90538 90034 90033 90034 It usually takes two weeks for your body to settle into a proper feeding routine. 90035 90034 You will start experiencing a kind of tingling under your breasts. 90035 90034 Sometimes you hear your hungry baby crying and you will experience a sensation in your breasts 90035 90034 You may most likely experience a fullness and discomfort in the breasts if you have passed the feeding time and not fed yet. 90035 90034 Many women may automatically start to leak milk when it is time for feeding.90035 90042 90035 90457 90035 90457 90002 90017 c. Tips For A Smooth Lactation: 90022 90018 90003 90002 The following will help make lactation time better and easier for both you and your baby: 90003 90538 90034 90538 90034 90033 90034 Nurse your baby in a quiet room. 90035 90034 Stay calm. 90035 90034 Follow the lactation diet listed above. 90035 90034 Wrap warm towels around your breasts for 5-10 minutes before feeding, to help stimulate your milk to let down. 90035 90034 Burp your baby after every feed.90035 90034 Consult your doctor in case of any discomfort to you or your baby. 90035 90034 Breast feed your little one regularly. Aim for feeding baby a minimum of 8-12 times each day (or 24 hours). 90035 90034 Avoid worrying about your post-delivery weight-gain. This is the time to eat right. You can always get on a diet later. 90035 90042 90035 90457 90035 90457 90002 Make sure you eat the right foods, sleep well and take adequate rest. Keeping calm and staying rested will help you pass through these initial months with ease.Make use of the nursing time to bond with your baby. Very soon she will grow up, and you will suddenly come to miss your breastfeeding sessions! 90003 90002 Have some more foods to increase breast milk? Do share them with us. 90003 90433 Recommended Articles: 90437 90538 90683 90457 Was this information helpful? .90000 Nutrition for Breastfeeding Toddlers • KellyMom.com 90001 90002 90003 Deutsch 90004 90005 90002 It seems that all the the information I see regarding toddler nutrition assumes that your toddler is no longer breastfeeding and is eating mainly solids. As a result, many moms of breastfeeding toddlers (particularly those who are eating few solids) have lots of questions about how to adapt this information to their particular child. 90005 90008 90009 Introduction 90010 90011 90002 Your child can continue breastfeeding just as often during the second year, but offer solid foods a few times a day.After 12 months, you can begin offering the solids BEFORE baby nurses, if you wish, instead of after. Your milk is still an important part of baby’s diet and will offer him many benefits (nutritionally, immunilogically and emotionally). There is not any particular «recommended number of times per day» that a toddler should be nursing. Some are only nursing once or twice a day, while others continue to enjoy lots of time at their mother’s breast. As baby slowly moves into eating more solids, your milk will fill any nutritional gaps nicely.Once you do start to breastfeed less often, remember that you must make a greater effort to ensure that your child eats several meals of nutritious food each day. 90005 90008 90009 Cow’s milk? 90010 90011 90002 Many nursing moms are told that they 90003 must 90004 introduce cow’s milk at a year. Your nursing toddler is already getting the best milk he can get — mother’s milk! Breastmilk has a higher fat content than whole cow’s milk (needed for baby’s brain growth), and all the nutrients of human milk are significantly more bioavailable than those of cow’s milk because it is species specific (not to mention all the components of mother’s milk that are not present in cow’s milk).90005 90002 90003 There is no need to add cow’s milk to your toddler’s diet (or the equivalent nutrients from other milks or foods) as long as your baby is nursing at least 3-4 times per day 90004. Cow’s milk is really just a 90009 convenient 90010 source of calcium, protein, fats, vitamin D, etc. — it’s not required. There are many people in many parts of the world who do not drink milk and still manage to get all the calcium, protein, fats, vitamin D, etc. that they need. 90005 90028 90029 Good non-dairy sources of protein include meats, fish, peas & beans (chick peas, lentils, baked beans, etc.), Tofu and other soy products, boiled eggs, peanut and other nut butters (if your child is not allergic). 90030 90029 Good non-dairy sources of fats include soy and safflower oils, flax seed and flax seed oil, walnuts, fish and fish oils, avocado. Adding fats to cooking and baking can work well, for example, stir fry in safflower oil or make mini-muffins with soy or rice milk, oil or butter, and eggs. 90030 90029 Calcium may be derived from many nondairy sources. 90030 90029 Vitamin D can be supplied by sunlight exposure and food sources.90030 90029 If your child is not nursing regularly and is not allergic to cow’s milk products, but simply does not like cow’s milk, you can incorporate milk into your child’s diet in other ways. Many children like cheese, whole-fat yogurt or ice cream. You can also put milk into various food products: pancakes, waffles, muffins, French toast, scrambled eggs, mashed potatoes, and baked goods. 90030 90029 Some moms wish to offer cow’s milk to their toddler, but baby does not like it. Over the age of 12 months, milk becomes a more minor part of a child’s diet.It is sometimes helpful to mix increasing amounts of cow’s milk with your expressed milk to help baby get used to the taste. Many dietitians see nothing wrong with adding some flavor (such as strawberry or chocolate) to cow’s milk. 90030 90041 90002 Pediatricians now recommend that any cow’s milk be whole milk from a cup after the first year and until the child is at least 2 years of age. This ensures that your child receives enough fat, which is essential to proper brain development. After the age of two, if growth is good, you can switch to low-fat or nonfat milk.Note: If your child is nursing, then remember that mom’s milk is «whole» milk — the more breastmilk your child gets, the less need to worry about your child getting additional fat from whole milk or other sources. 90005 90002 It’s best to limit the amount of cow’s milk that your child receives to 2-3 cups (16-24 ounces) per day, since too much cow’s milk in a child’s diet can put him at risk for iron-deficiency anemia (because cow’s milk can interfere with the absorption of iron) and may decrease the child’s desire for other foods.90005 90008 90009 How much should my toddler be eating? 90010 90011 90002 Between ages one and five, a child’s growth is in a decelerated stage; that is, they have slowed down in growth. Since growth slows down, their need for calories subsequently decreases, which in turn leads to a smaller quantity of food ingested per day. Added to the decelerated growth is a burgeoning independence which limits the variety of foods your child is willing to eat ( «finicky eater»). Rest assured that toddlers do not need as much food as you might expect because of this slowing down of the growth rate.Three small meals and two snacks a day (and some will eat a good bit less) will probably be enough to fuel even the most active toddler. Please realize, too, that finicky eaters are the rule rather than the exception. 90005 90002 Some toddlers are eating very few solids, or even no solids, at 12 months. This is not unusual and really depends on your child — there is quite a big variation. We like to see breastmilk making up the majority (around 75%) of baby’s diet at 12 months. Some babies will be taking more solids by 12 months, but others will still be exclusively or almost-exclusively breastfed at this point.It is normal for baby to keep breastmilk as the primary part of his diet up until 18 months or even longer. An example of a nice gradual increase in solids would be 25% solids at 12 months, 50% solids at 18 months, and 80% solids at 24 months. 90005 90002 Some children take a little longer to begin taking solids well. Some of them have food sensitivities and this may be their body’s way of protecting them until their digestive system can handle more. Others are late teethers or have a lot of difficulty with teething pain.At this point there is NOTHING that your milk lacks that your child needs, with the 90003 possible 90004 exception of enough iron. As long as his iron levels are within acceptable levels and when he does eat you are offering him foods naturally rich in iron, then you have plenty of time before you need to worry about the amount of solids he’s getting. 90005 90002 All you need to do is to continue to 90009 offer 90010 foods. Do not worry if he’s not interested or takes very small amounts. Your only true responsibility is 90003 what 90004 you offer, 90003 when 90004 you offer it and 90003 how 90004 you offer it, not whether or not he eats it.That has to be up to him. Trying to force, coax, or cajole your child into eating is never recommended. Continue to nurse on demand, day and night, and trust your child to increase the solids when he’s ready. As baby slowly moves into eating more solids, your milk will fill any nutritional gaps nicely. 90005 90008 90009 Average toddler growth 90010 90011 90002 see Average Toddler Growth 90009 90074 90010 90005 90008 90009 Feeding suggestions for toddlers 90010 90011 90002 Finger foods are always great for toddlers, and your toddler will also begin to learn how to feed himself with a spoon and fork.Many babies prefer to eat foods which they can pick up and feed themselves, rather than foods that must be spooned to them. A lot of babies would rather have food right off the table than the blander-tasting baby foods. 90005 90002 After the age of twelve months, continue to be on the lookout for any allergic reactions to new foods and keep in mind that the choking hazard is still very real. Supervise your toddler’s meals in case of choking, and continue to avoid foods such as popcorn, hard candies, hot dogs, jelly beans, chunks of carrots, grapes, raisins, and nuts.Cut or finely chop such foods, or simply wait until your baby gets older. 90005 90002 Toddlers should be offered a variety of foods. They can eat the same things as the rest of the family. Foods rich in protein, calcium, and iron, along with fruits and vegetables, breads, etc. should be made available on a routine basis. Serve the most healthful foods possible, but do not expect your toddler to eat a big meal at each sitting. Most children, when offered nutritious meals and snacks and allowed to eat what they wish, will meet their nutritional requirements over several days or even a week.Do not let your child fill up on empty-calorie snacks, but do not force him to eat when he does not want to. 90005 90002 Many toddlers eat better when they have food available throughout the day, rather than just at a few set times (see grazing). Simply offer your toddler nutrient-dense snacks throughout the day (cut-up vegetables, bite-sized pieces of fruit, hard-boiled-egg slices, yogurt, whole wheat breads and cereals, cheeses) and let him eat what he wants. Some parents have had good luck with Dr.William Sears ‘suggestion of a «nibble tray,» where you fill a tray (like an ice cube tray, muffin tin, etc.) with several types of healthy foods and leave it out for your toddler to nibble on throughout the day. 90005 90002 Check out the current USDA daily food guide for preschoolers (ages 2-6). 90005 90008 90009 Additional information 90010 90011 90002 Feeding the Picky Eater by William Sears, MD 90005 90002 Is your child getting enough to eat? How to tell by William Sears, MD 90005 90002 90005 90002 Calorie Boosters for Kids by Kelly Vieira, MS, RD 90005 90002 Daily Food Guide for Preschoolers from the US Department of Agriculture 90005 90002 Dietary Reference Intakes (DRI) and Recommended Dietary Allowances (RDA) from the USDA Food & Nutrition Center 90005 90002 Latham MC.Human nutrition in the developing world, (FAO Food and Nutrition Series No. 29). Rome: Food and Agriculture Organization of the United Nations, 1997. 90005 90109 Dairy 90110 90002 Calcium and nursing toddlers by William Sears, MD 90005 .90000 10 Foods High in FODMAPs (and what to eat instead) 90001 90002 Food is a common trigger of digestive issues. In particular, foods that are high in fermentable carbs can cause symptoms like gas, bloating and stomach pain. 90003 90002 A group of these carbs is known as FODMAPs, and foods can be classified as either high or low in these carbs. 90003 90002 Restricting high-FODMAP foods can provide remarkable relief of gut symptoms, particularly in people with irritable bowel syndrome (IBS).90003 90002 This article discusses 10 common foods and ingredients that are high in FODMAPs. 90003 90002 FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are the scientific names for carbs that may cause digestive issues. 90003 90002 A food is categorized as high-FODMAP according to predefined cut-off levels (1). 90003 90002 Published cut-off levels suggest that a high-FODMAP food contains more than one of the following carbs (2): 90003 90016 90017 90018 Oligosaccharides: 90019 0.3 grams of either fructans or galacto-oligosaccharides (GOS) 90020 90017 90018 Disaccharides: 90019 4.0 grams of lactose 90020 90017 90018 Monosaccharides: 90019 0.2 grams more fructose than glucose 90020 90017 90018 Polyols: 90019 0.3 grams of either mannitol or sorbitol 90020 90033 90002 Two universities provide validated FODMAP food lists and apps — Monash University and King’s College London. 90003 90002 It’s also important to be aware that not everyone should avoid FODMAPs. In fact, FODMAPs are beneficial for most people.90003 90002 To help decide whether restricting FODMAPs is right for you, read this article. Then, if you do decide to restrict them, make sure to look out for the following 10 foods. 90003 90002 Wheat is one of the single biggest contributors of FODMAPs in the Western diet (3). 90003 90002 This is because wheat is consumed in large quantities — not because it is a concentrated source of FODMAPs. 90003 90002 In fact, compared to the other nine sources discussed in this article, wheat contains one of the lowest amounts of FODMAPs by weight.90003 90002 For this reason, foods that contain wheat as a minor ingredient, such as thickeners and flavorings, are considered low-FODMAP. 90003 90002 The most common sources of wheat include bread, pasta, breakfast cereals, biscuits, and pastries. 90003 90002 90018 Suggested low-FODMAP swaps: 90019 Brown rice, buckwheat, maize, millet, oats, polenta, quinoa and tapioca (4, 5). 90003 90054 90018 Summary: 90019 Wheat is the main source of FODMAPs in the Western diet. However, it can be replaced with other, low-FODMAP whole grains.90057 90002 Garlic is one of the most concentrated sources of FODMAPs. 90003 90002 Unfortunately, restricting garlic in your diet is notoriously difficult because it’s added to many sauces, gravies and flavorings. 90003 90002 In processed food, garlic may be listed among the ingredients as flavoring or natural flavor. Therefore, you need to avoid these ingredients if you are following a strict low-FODMAP diet. 90003 90002 Fructans are the main type of FODMAP in garlic. 90003 90002 However, the quantity of fructans depends on whether the garlic is fresh or dried, as dried garlic contains about three times as many fructans as fresh garlic (6).90003 90002 Despite being high in FODMAPs, garlic is associated with many health benefits. This is why it should only be avoided in FODMAP-sensitive people. 90003 90002 90018 Suggested low-FODMAP swaps: 90019 Chives, chili, fenugreek, ginger, lemongrass, mustard seeds, saffron and turmeric (6, 7, 8). 90003 90054 90018 Summary: 90019 Garlic is one of the most concentrated sources of FODMAPs. However, garlic has many health benefits and should only be restricted in FODMAP-sensitive people.90057 90002 Onions are another concentrated source of fructans. 90003 90002 Similar to garlic, onion is commonly used to flavor a wide range of dishes, making it difficult to restrict. 90003 90002 Shallots are one of the highest sources of fructans, while a Spanish onion is one of the lowest sources (6). 90003 90002 While different varieties of onions contain different amounts of FODMAPs, all onions are considered high-FODMAP. 90003 90002 90018 Suggested low-FODMAP swaps: 90019 Asafoetida is a pungent spice commonly used in Indian cooking.It should be cooked in hot oil first and added in small amounts. Other low-FODMAP flavors can be found here. 90003 90054 90018 Summary: 90019 Different onion varieties contain different amounts of FODMAPs, but all onions are considered to contain high amounts. 90057 90002 All fruits contain the FODMAP fructose. 90003 90002 But interestingly, not all fruits are considered high in FODMAPs. This is because some fruits contain less fructose than others. 90003 90002 Also, some fruits contain high amounts of glucose, which is a non-FODMAP sugar.This is important because glucose helps your body absorb fructose. 90003 90002 This is why fruits that are high in both fructose and glucose do not typically cause gut symptoms. It’s also why only fruits with more fructose than glucose are considered high-FODMAP. 90003 90002 Nevertheless, even low-FODMAP fruits can cause gut symptoms if they’re consumed in large quantities. This has to do with the total fructose load in your gut. 90003 90002 Therefore, sensitive people are encouraged to only eat one portion of fruit per sitting, or approximately 3 ounces (80 grams).90003 90002 90018 High-FODMAP fruits include: 90019 Apples, apricots, cherries, figs, mangoes, nectarines, peaches, pears, plums and watermelon (7). 90003 90002 90018 Low-FODMAP fruits include: 90019 Unripe bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries (7). 90003 90002 Please note that this is not an exhaustive list. Other lists can be found here. 90003 90054 90018 Summary: 90019 All fruits contain the FODMAP fructose. However, some fruits have less fructose and can be enjoyed in single portions throughout the day.90057 90002 Some vegetables are high in FODMAPs. 90003 90002 In fact, vegetables contain the most diverse range of FODMAPs. This includes fructans, galacto-oligosaccharides (GOS), fructose, mannitol and sorbitol. 90003 90002 Furthermore, several vegetables contain more than one type of FODMAP. For example, asparagus contains fructans, fructose and mannitol (7). 90003 90002 It’s important to remember that vegetables are part of a healthy diet, and there is no need to stop eating them. Instead, simply switch out high-FODMAP vegetables for low-FODMAP ones.90003 90002 90018 High-FODMAP vegetables include: 90019 Asparagus, Brussels sprouts, cauliflower, chicory leaves, globe and Jerusalem artichokes, karela, leeks, mushrooms and snow peas (7, 8). 90003 90002 90018 Low-FODMAP vegetables include: 90019 Bean sprouts, capsicum, carrot, choy sum, eggplant, kale, tomato, spinach and zucchini (7, 8). 90003 90054 90018 Summary: 90019 Vegetables contain a diverse range of FODMAPs. However, many vegetables are naturally low in FODMAPs. 90057 90002 Legumes and pulses are notorious for causing excess gas and bloating, which is partly attributed to their high FODMAP content.90003 90002 The key FODMAP in legumes and pulses is called galacato-oligosaccharides (GOS) (4). 90003 90002 The GOS content of legumes and pulses is affected by how they are prepared. For instance, canned lentils contain half the GOS that boiled lentils do. 90003 90002 This is because GOS is water-soluble, meaning some of it leaches out of the lentils and into the liquid. 90003 90002 Nonetheless, even canned legumes are a significant source of FODMAPs, though small portions (typically 1/4 cup per serving) can be included in a low-FODMAP diet.90003 90002 Legumes and pulses are good sources of protein for vegetarians, but they are not the only choice. There are many other low-FODMAP, protein-rich options. 90003 90002 90018 High-FODMAP legumes and pulses include: 90019 Baked beans, black-eyed peas, broad beans, butter beans, chickpeas, kidney beans, lentils, soybeans and split peas (4). 90003 90002 90018 Low-FODMAP, vegetarian sources of protein include: 90019 Tofu, eggs and most nuts and seeds. 90003 90054 90018 Summary: 90019 Legumes and pulses are notorious for causing excess gas and bloating.This is related to their high FODMAP content, which can be altered by how they are prepared. 90057 90002 Sweeteners can be a hidden source of FODMAPs, as adding sweeteners to a low-FODMAP food can increase its overall FODMAP content. 90003 90002 To avoid these hidden sources, check the ingredients list on packaged foods. 90003 90002 Alternatively, if you’re in the UK, the King’s College low-FODMAP app allows you to scan the barcodes on packaged foods to detect high-FODMAP foods. 90003 90002 90018 High-FODMAP sweeteners include: 90019 Agave nectar, high-fructose corn syrup, honey and added polyols in sugar-free mints and chewing gums (check the labels for sorbitol, mannitol, xylitol or isomalt) (5, 9).90003 90002 90018 Low-FODMAP sweeteners include: 90019 Glucose, maple syrup, sucrose, sugar and most artificial sweeteners like aspartame, saccharin and Stevia (5, 9). 90003 90054 90018 Summary: 90019 High-FODMAP sweeteners can increase a food’s FODMAP content. To avoid these hidden sources, check the ingredients list on packaged foods. 90057 90002 Wheat is not the only grain high in FODMAPs. In fact, other grains like rye contain nearly twice the number of FODMAPs as wheat does (4). 90003 90002 That being said, some types of rye bread, such as sourdough rye bread, can be low in FODMAPs.90003 90002 This is because the process of making sourdough involves a fermentation step, during which some of its FODMAPs are broken down into digestible sugars. 90003 90002 This step has been shown to reduce its fructan content by more than 70% (10). 90003 90002 This reinforces the notion that specific processing methods can alter the FODMAP content of food. 90003 90002 90018 High-FODMAP grains include: 90019 Amaranth, barley and rye (5). 90003 90002 90018 Low-FODMAP grains include: 90019 Brown rice, buckwheat, maize, millet, oats, polenta, quinoa and tapioca (4, 5).90003 90054 90018 Summary: 90019 Wheat is not the only high-FODMAP grain. However, the FODMAP content of grains can be reduced through different processing methods. 90057 90002 Dairy products are the main source of the FODMAP lactose. 90003 90002 However, not all dairy foods contain lactose. 90003 90002 This includes many hard and matured kinds of cheese, as much of their lactose is lost during the cheesemaking process (11). 90003 90002 But it’s important to remember that some cheeses contain added flavorings, such as garlic and onion, that make them high FODMAP.90003 90002 90018 High-FODMAP dairy foods include: 90019 Cottage cheese, cream cheese, milk, quark, ricotta and yogurt. 90003 90002 90018 Low-FODMAP dairy foods include: 90019 Cheddar cheese, cream, feta cheese, lactose-free milk and Parmesan cheese. 90003 90054 90018 Summary: 90019 Dairy is the main source of the FODMAP lactose, but a surprising number of dairy foods are naturally low in lactose. 90057 90002 Beverages are another key source of FODMAPs. 90003 90002 This is not exclusive to beverages made from high-FODMAP ingredients.In fact, beverages made from low-FODMAP ingredients can also be high in FODMAPs. 90003 90002 Orange juice is one example. While oranges are low-FODMAP, many oranges are used to make one glass of orange juice, and their FODMAP content is additive. 90003 90002 Furthermore, some types of tea and alcohol are also high in FODMAPs. 90003 90002 90018 High-FODMAP beverages include: 90019 Chai tea, chamomile tea, coconut water, dessert wine and rum (9). 90003 90002 90018 Low-FODMAP beverages include: 90019 Black tea, coffee, gin, green tea, peppermint tea, vodka, water and white tea (9).90003 90054 90018 Summary: 90019 Many beverages are high in FODMAPs, and this is not limited to beverages made from high-FODMAP ingredients. 90057 90002 Only a small subset of people should avoid FODMAPs. 90003 90002 In fact, FODMAPs are healthy for most people. Many FODMAPs function like prebiotics, meaning they promote the growth of healthy bacteria in your gut. 90003 90002 Nonetheless, a surprising number of people are sensitive to FODMAPs, particularly those who have IBS. 90003 90002 Moreover, scientific studies have shown that around 70% of people with IBS achieve adequate relief of their symptoms on a low-FODMAP diet (12).90003 90002 What’s more, pooled data from 22 studies suggest that diet is most effective at managing abdominal pain and bloating in people with IBS (13). 90003 90054 90018 Summary: 90019 FODMAPs should only be restricted in a small subset of the population. For everyone else, FODMAPs should be readily included in the diet given their beneficial role in gut health. 90057 90002 Many commonly consumed foods are high in FODMAPs, but they should only be restricted by people who are sensitive to them.90003 90002 For these people, high-FODMAP foods should be swapped for low-FODMAP foods from the same food group. This will help reduce the risk of nutritional deficiencies that can occur when following a restrictive diet. 90003.