Quick Answer
Most health experts agree that breastfeeding mothers can eat sushi in moderation, as long as it is from a reputable source and contains fish that are low in mercury. The main risks are potential foodborne illnesses and mercury exposure, but these can be avoided by choosing sushi carefully.
Can Breastfeeding Moms Eat Sushi?
Many breastfeeding moms wonder if they need to avoid sushi while nursing. The good news is that most types of sushi are safe to eat in moderation during breastfeeding. However, there are a few precautions breastfeeding moms should take when eating sushi:
- Avoid high mercury fish like tuna, swordfish, shark, and mackerel. These types of fish contain higher levels of mercury, which can build up in breast milk.
- Opt for low mercury fish like salmon, shrimp, pollock, tilapia, crab, and yellowtail. These have very little mercury and are safer options.
- Only eat sushi from reputable restaurants with high food safety standards. This reduces the risk of foodborne illnesses.
- Don’t eat sushi every day. Stick to 1-2 times per week to limit mercury and spoilage bacteria exposure.
As long as you follow these precautions, both traditional and vegetarian sushi can be part of a healthy postpartum diet. Discuss any concerns with your doctor.
Benefits of Eating Sushi While Breastfeeding
Here are some of the benefits breastfeeding moms can get from eating sushi in moderation:
- Protein – Fish and seafood provide high-quality protein needed for recovering from pregnancy and childbirth. Protein also helps boost breast milk production.
- Omega-3s – Salmon and other fatty fish supply omega-3 fatty acids like DHA. DHA supports baby’s brain and eye development and may even boost your mood.
- Iodine – Seaweed wraps and seafood contain iodine, a mineral important for thyroid function and mental development in babies.
- Vitamin D – The vitamin D in fatty fish like salmon helps regulate immune function and calcium absorption.
- Selenium – Fish and shellfish provide selenium, a mineral that acts as an antioxidant and supports a healthy immune system.
The nutrients in sushi can support the health of both breastfeeding moms and babies when consumed in moderation.
Potential Risks of Eating Sushi While Breastfeeding
Although sushi offers nutritional benefits, there are some potential downsides breastfeeding moms need to be aware of:
- Mercury exposure – Larger, long-lived fish tend to accumulate more mercury. Too much mercury in breast milk can affect a baby’s developing brain and nervous system.
- Foodborne illness – Raw fish and seafood carry a risk of infection or illness if storage and handling practices are not proper.
- Allergic reactions – Some babies may react to allergens passed through breast milk after mom eats shellfish, fish eggs, or fish proteins.
- High sodium content – The soy sauce served with sushi contains a lot of sodium, which some babies may be sensitive to.
- Parasites – Raw or undercooked fish and seafood can potentially contain parasites. Freezing helps kill parasites.
To minimize these risks, follow the sushi consumption guidelines listed earlier. Proper handling and storage of sushi is also key for reducing foodborne illness risk.
Tips for Choosing the Safest Sushi
Here are some tips breastfeeding moms can follow to choose the safest sushi options:
- Prioritize salmon, shrimp, tuna, yellowtail, tobiko, and other low mercury varieties.
- Avoid raw tuna and mackerel, which tend to be higher in mercury.
- Opt for vegetarian rolls made with cucumber, avocado, mango, and other produce.
- Order cooked rolls made with shrimp tempura, crabmeat, and cooked egg.
- Ask if sushi is previously frozen, which kills any parasites.
- Avoid sushi buffets, where items sit out for long periods.
- Only eat sushi made with cooked ingredients if you have a weakened immune system.
- Read labels and avoid rolls with spicy mayo, which can harbor bacteria.
Purchasing sushi from a trusted restaurant and avoiding risky ingredients can help minimize concerns.
Best and Worst Sushi Options for Breastfeeding Moms
To simplify sushi choices, here is an overview of the best and worst sushi rolls for breastfeeding mothers:
Best Sushi Rolls
- Salmon rolls
- Shrimp tempura rolls
- California rolls with imitation crab
- Vegetarian rolls like cucumber or avocado
- Cooked rolls with shrimp, crab, or egg
These contain fish and seafood low in mercury, along with healthy fruits and veggies. Cooked ingredients reduce risks.
Worst Sushi Rolls
- Tuna rolls
- Yellowtail rolls
- Mackerel rolls
- Seaweed salads
- Rolls with spicy mayo or tempura crumbs
These options are more likely to contain higher mercury levels, parasites, or spoilage bacteria.
How Much Sushi Can You Eat While Breastfeeding?
Most experts agree breastfeeding women can safely eat sushi up to two times per week. This minimizes mercury exposure from fish.
Here are some general sushi consumption guidelines for breastfeeding moms:
- Limit eating tuna rolls to just once per week at most to reduce mercury intake. Salmon is safer for regular consumption.
- Stick to 6 ounces or less of low mercury fish per week. One sushi roll contains around 1 to 4 ounces of fish.
- Try to avoid eating other seafood high in mercury like swordfish and shark the same week you eat sushi.
- Pair sushi containing fish with sides like seaweed salad, edamame, or cucumber rolls to reduce the total amount of fish intake.
- Only choose sushi made with raw seafood like sashimi occasionally, no more than once per week.
Discuss your sushi habits with your doctor and adjust your consumption based on their recommendations. Some babies may be more sensitive to mercury than others.
Tips for Safe Sushi Consumption While Breastfeeding
Here are some additional tips for breastfeeding moms to eat sushi safely:
- Opt for sushi made with cooked ingredients if you have a compromised immune system or are in the first 3-4 months postpartum when risks for foodborne illness are higher.
- Avoid sushi buffets where items sit out at unsafe temperatures for long periods.
- Smell sushi before eating and check that fish looks fresh, with no discoloration or odor.
- Ask the restaurant if sushi fish has been previously frozen, which kills parasites.
- Order vegetarian sushi rolls made without any raw fish or seafood if you have any doubts about the source.
- Hold the soy sauce, which is high in sodium, and use low sodium tamari instead.
- Drink plenty of water to help flush out any mercury.
Talk to your doctor if you have any concerns about eating sushi while nursing.
Health Risks of Eating Sushi While Breastfeeding
Although moderate sushi consumption is considered safe, eating sushi does come with some health risks for breastfeeding moms to be aware of:
Mercury Poisoning
Too much mercury can result in mercury poisoning, with symptoms like:
- Loss of coordination and nerve damage
- Memory problems and cognitive deficits
- Irritability and mood swings
- Fatigue, headaches, and weakness
- Immune system suppression
In babies, mercury poisoning from breast milk can impair brain and neurological development.
Foodborne Illness
Raw fish and seafood may contain bacteria, viruses, parasites, or toxins that cause foodborne infection. Symptoms include:
- Nausea, vomiting, and diarrhea
- Abdominal cramps and fever
- Headache and muscle aches
- In severe cases, paralysis or meningitis
Foodborne illness can be life-threatening for those with weakened immune systems like newborns.
Allergic Reaction in Baby
Babies can sometimes react to allergens from fish, soy, eggs, or shellfish passed through breast milk after mom eats them. Symptoms may include:
- Skin rash, redness, swelling, or hives
- Wheezing, coughing, or breathing issues
- Runny nose, watery eyes, sneezing
- Fussiness, crying, or refusal to nurse
- Diarrhea, vomiting, blood in stool
If you suspect an allergic reaction in your baby after eating sushi, notify your pediatrician.
When to Avoid Sushi While Breastfeeding
There are some situations where breastfeeding mothers are better off avoiding sushi completely:
- History of food poisoning – If you’ve had foodborne illness from sushi in the past, avoid it while nursing.
- High risk pregnancy – If you had complications like preeclampsia, avoiding sushi and high mercury fish can minimize toxins.
- C-section delivery – Wait until any wound is healed before consuming raw sushi, as your immune system may be compromised.
- Premature or ill newborn – Hold off on sushi until your baby’s health stabilizes, as illness risks are higher.
- Colicky or sensitive infant – Some babies are more reactive to allergens or sodium in mom’s breast milk.
- Mastitis or thrush – Bacteria from sushi could worsen these common breastfeeding issues.
In these situations, it may be wise to avoid sushi until you pass the highest risk period. Cooked sushi is an alternative if you want to be extra cautious.
Tips for Choosing Sushi Restaurants
To minimize the risks of eating sushi while breastfeeding, follow these tips for choosing safe sushi restaurants:
- Check inspection scores and ratings on sites like Yelp.
- Look for busy restaurants with high turnover where sushi doesn’t sit long.
- Ask the restaurant if they freeze fish before serving raw.
- See if sushi chefs have training certificates in food handling.
- Opt for restaurants that source fish from reputable vendors.
- Avoid all-you-can-eat sushi buffets where items sit out longer.
- Check the menu for sushi items made with cooked ingredients if you’re unsure.
Taking these precautions helps minimize any risks related to mercury, bacteria, parasites, and handling.
FAQs
Here are answers to some frequently asked questions about breastfeeding mothers eating sushi:
Can I get mercury poisoning from eating sushi while breastfeeding?
It’s very unlikely if you follow the recommended guidelines for limiting high mercury fish and avoiding tuna sushi more than once per week. Consuming a variety of low mercury sushi in moderation is considered safe.
What if I eat tuna or high mercury sushi more than recommended?
Try to cut back on other fish that week and avoid any other high mercury seafood. Drink extra water to help flush out toxins and look out for any symptoms of mercury exposure in your baby like rashes, fussiness, or developmental delays. Discuss any concerns with your pediatrician.
Is it safe to eat spicy tuna rolls while nursing?
Spicy tuna rolls are made with raw tuna, so they are higher in mercury. It’s best to limit them to no more than once a week while breastfeeding. Salmon or shrimp tempura rolls are safer options for regular sushi cravings.
Can I get parasites from eating sushi while breastfeeding?
Properly handled and frozen sushi fish is very low risk for parasites. Choose reputable sushi restaurants that freeze fish first and avoid sushi buffets to minimize any parasite concerns. Cooking fish also kills parasites.
What if my baby seems fussy after I eat sushi?
Fussiness, diarrhea, rash, or refusal to nurse could indicate an allergy or sensitivity to something in the breast milk after eating sushi. Avoid that particular sushi ingredient for a few weeks and see if symptoms improve. Consult your pediatrician if symptoms persist.
The Bottom Line
Most health experts agree that breastfeeding mothers can safely eat sushi in moderation, about 1-2 times per week. Focus on low mercury varieties like salmon, shrimp, and veggie rolls while limiting tuna. Only choose sushi made from fresh, properly handled fish and seafood. Use caution if you have a history of foodborne illness or a sensitive infant. With some basic precautions, nursing mothers can still satisfy their sushi cravings. Discuss any concerns with your doctor and let them know what types of fish you are eating weekly while breastfeeding.
