Quick Answer
Yes, vegans do breastfeed their babies. The vegan diet, which avoids all animal products including dairy, eggs, and meat, is safe and healthy for breastfeeding mothers and their infants. When planned appropriately, the vegan diet provides all the nutrients needed to support milk production and baby’s growth and development. Many vegan mothers choose to breastfeed exclusively for 6 months or longer as recommended by health organizations.
Do vegans produce breast milk?
Yes, vegans are able to produce breast milk and nurse their babies just like any other mothers. Milk production is triggered by hormones released during pregnancy and birth, not by the mother’s diet. As long as the mother is eating a varied diet with enough calories, protein, vitamins, and minerals, she can make plenty of nutritious breast milk on a vegan diet.
Some of the key nutrients needed for breastfeeding include protein, Omega-3s, vitamin B12, vitamin D, iodine, iron, zinc, and calcium. With good planning, all of these can be obtained from plant foods like legumes, nuts, seeds, whole grains, fruits, vegetables, and fortified non-dairy milks and cereals. A vegan-friendly prenatal vitamin can provide insurance for essential micronutrients as well.
Is vegan breast milk healthy for babies?
Yes, breast milk from vegan mothers contains the optimal blend of vitamins, proteins, fats, and antibodies to help babies thrive. The composition of breast milk is not affected by the mother’s diet, as long as she is eating a varied nutrient-rich diet that meets her needs.
Vegan breast milk provides babies with the essential fatty acids DHA and ARA that are crucial for brain and vision development in infancy. These long-chain fatty acids are made in the mother’s body from the shorter-chain fatty acids obtained from plants. DHA and ARA levels have been shown to be comparable in the breast milk of vegan mothers and non-vegan mothers.
The only nutrient vegans need to pay special attention to is vitamin B12, which is not reliably found in plant foods. As long as the vegan mother’s vitamin B12 intake is adequate during pregnancy and lactation, her breast milk will provide sufficient B12 for her nursing infant. A backup source may be needed when breastfeeding beyond 12 months of age.
Do vegans need supplements to breastfeed?
It is recommended that all breastfeeding mothers, including vegans, take a multivitamin to cover any potential nutritional gaps. A standard over-the-counter prenatal vitamin contains vitamin B12, vitamin D, iron, iodine, and other nutrients that may be beneficial.
In particular, a vegan-friendly vitamin B12 supplement is essential during pregnancy and breastfeeding to ensure adequate stores. The Institute of Medicine recommends that breastfeeding women get 2.8 mcg of B12 daily from fortified foods and/or supplements.
A DHA supplement may also be prudent for vegan mothers to support the accumulation of this omega-3 fatty acid in breast milk. The suggested dose is 200-300 mg of DHA per day. However, supplements are not required if the mother consumes sufficient plant sources of ALA like flax, chia, walnuts, and soy.
Iodine is another nutrient vegans should be mindful of, as dairy products are the main dietary source. Using iodized salt or seaweed can help vegans meet iodine needs.
Overall, a balanced vegan diet and a quality prenatal vitamin should provide all the nutrition vegan moms and babies need for a healthy breastfeeding relationship. Consulting with a vegan-knowledgeable physician or dietitian can help determine if additional supplements are warranted.
Do vegan babies grow normally?
Yes, babies can grow and thrive on a vegan diet from birth. According to the American Academy of Pediatrics, well-planned vegetarian and vegan diets are healthy and nutritionally adequate for infants and children. Studies comparing growth of vegan infants to non-vegans found no differences in weight, length, or head circumference as long as calorie and nutrient needs were met.
Exclusively breastfed vegan babies often grow a bit slower than formula-fed babies in the first 6 months. However this is normal, and the slightly slower growth does not negatively impact the baby’s health. Breast milk provides just the right nutrition and supports a growth rate that is controlled and optimal.
As long as the vegan infant continues to achieve age-appropriate developmental milestones and follows his or her individual growth curve, there is no cause for concern. After starting solids around 6 months, a vegan baby’s growth accelerates and continues along a healthy trajectory.
With guidance from their pediatrician and a commitment to offering nourishing plant-based foods, vegan parents can ensure their little one gets all the protein, minerals, vitamins, and fat needed to power normal infant growth and brain development.
Are vegan breastfed babies vitamin B12 deficient?
Vitamin B12 deficiency is rare in breastfed infants, including those breastfed by vegan mothers, in the first 6 months after birth. This is because babies are born with vitamin B12 stores that can supply their needs for the first few months even if intake is inadequate.
However, by around 6 months of age, an exclusively breastfed baby requires an additional source of B12 if the mother’s intake is too low. B12 is an essential vitamin needed for nerve function and brain development in infancy. Vegan babies are at higher risk for B12 deficiency if their mother’s stores were insufficient during pregnancy.
The American Academy of Nutrition and Dietetics recommends vegan mothers supplement with at least 2-4 mcg of B12 daily throughout pregnancy and lactation to build adequate reserves. This safeguards the baby should any shortfalls arise.
Ideally, blood levels of vitamin B12 should be assessed in breastfeeding vegan mothers and supplemented if low. If the mother’s status cannot be confirmed, some pediatricians may recommend supplementing a vegan breastfed infant directly with B12 starting at 4-6 months old. This provides a preventative safeguard while the baby transitions to solid foods.
Do vegans need to supplement their breastfed babies?
As long as the vegan mother is eating a balanced diet and taking a prenatal vitamin with B12, her breast milk should contain all the vitamins and minerals her baby needs for the first 6 months of life. Additional supplementation is generally not necessary during exclusive breastfeeding.
Once the baby starts solids around 6 months, a pediatrician may recommend supplementing with certain nutrients like iron, zinc, vitamin B12, and possibly vitamin D and omega-3s (DHA and EPA). This helps safeguard against potential shortfalls since the variety of foods is still limited at this stage.
However, not all vegan infants require supplements. With guidance from the pediatrician, monitoring of growth, and consumption of fortified foods, a well-planned vegan diet can meet nutrient needs without supplementation in many cases.
Some tips for meeting nutrient needs once baby starts solids:
– Offer a wide variety of whole plant foods, Include iron-rich foods like tofu, legumes, greens and fortified cereal.
– Choose fortified non-dairy milk and yogurt.
– Provide a reliable B12 source like fortified milk or cereal.
– Consider an algae-based DHA supplement if fatty fish is not provided.
– Discuss a zinc supplement if dietary sources are limited.
– Use iodized salt and seaweed occasionally for iodine.
– Ensure adequate fat intake for energy and absorption of fat-soluble vitamins.
Do vegan moms make enough milk?
Yes, vegan and vegetarian mothers generally produce the same amount of milk as non-vegetarian mothers. Milk volume is stimulated by infant suckling and hormones, not maternal diet.
The calorie, protein, and fluid requirements are higher for breastfeeding moms, so it’s important for vegan moms to eat a varied nutrient-dense diet with legumes, nuts, seeds, whole grains, fruits, vegetables and healthy fats. As long as calorie needs are met, protein and carbohydrate intake do not affect milk production.
Some studies have reported lower protein and higher carbohydrate levels in the breast milk of vegan mothers compared to non-vegans. However, the differences are minor and have not been shown to negatively impact infant growth when calorie and energy needs are met.
Milk protein levels are remarkably constant in healthy women regardless of diet. Mothers have an incredible ability to prioritize milk synthesis even in marginal diets by adapting metabolism to preserve breast milk quality and nutrient levels.
Overall, vegan and vegetarian mothers can successfully meet their own nutrition needs as well as their breastfeeding infant’s, with a well-planned plant-based diet coupled with a vitamin B12 supplement. There is no need to consume animal products to make plenty of nutritious breast milk.
Do vegan moms need more calories when breastfeeding?
Yes, vegan mothers require an increased calorie intake to support breastfeeding, just like all lactating women. Breastfeeding burns up to 500 additional calories per day. Consuming extra calories enables the mother to produce plenty of nutritious milk while avoiding excess weight loss.
The recommended calorie intake for lactating vegan women is 2,400-2,600 calories per day. An extra 450-500 calories above the regular daily needs should be consumed. Breastfeeding also increases protein and fluid requirements.
Eating more nuts, seeds, whole grains, legumes, avocados, nut butters and other plant fats allows vegan mothers to comfortably meet increased calorie and protein needs. Some tips to boost calories and nutrition for vegan breastfeeding moms include:
– Drink fortified non-dairy milk.
– Enjoy smoothies with fruits, greens, nut butter and flax or chia.
– Snack on hummus and whole grain crackers or bread.
– Add beans, tofu or lentils to salads and grain bowls.
– Spread almond butter on apple slices or celery sticks.
– Enjoy trail mix with nuts, seeds and dried fruit.
– Drink fresh fruit or vegetable juices.
– Have frozen banana “ice cream” blended with plant milk and cocoa powder.
As long as weight loss does not exceed 1 pound per week, vegan mothers can be assured their milk supply will be maintained with a varied whole food diet and appropriate calorie intake.
What do vegans eat when breastfeeding?
A healthy diet for a vegan breastfeeding mother focuses on a variety of whole plant foods to provide protein, fat, carbohydrates, vitamins, and minerals. Some excellent vegan choices include:
Protein: tofu, tempeh, edamame, beans, lentils, nuts, seeds, nut butters
Fats: avocado, nuts, seeds, olive oil, coconut, nut butters
Grains: oats, brown rice, quinoa, whole wheat bread and pasta
Fruits: berries, bananas, apples, oranges, mangos, melons
Vegetables: leafy greens, broccoli, carrots, bell peppers, squash
Calcium: fortified plant milk, calcium-set tofu, kale, almonds
Omega-3s: walnuts, chia, hemp, flax, algae oil
Vitamin B12: nutritional yeast, fortified milk, cereal
In addition to whole foods, a daily prenatal vitamin containing B12, vitamin D, iron, iodine and zinc helps fill any nutritional gaps in the diet. Staying hydrated with water, herbal tea, or electrolyte drinks like coconut water is also important for milk production.
New vegan moms or those struggling with appetite may rely on smoothies, juices, soups, nuts, seeds, and nut butters to help meet calorie, protein, and vitamin needs. Having healthy grab-and-go snacks on hand makes it easy to nourish your body.
Do vegans need more protein when breastfeeding?
Yes, protein requirements increase during breastfeeding to support milk production and the baby’s growth. Vegan moms should aim for at least 75 grams of protein per day while nursing.
Thankfully, plant foods can easily provide this amount of quality protein. Good vegan protein sources include:
– Tofu, tempeh, edamame, and soy products
– Beans and lentils
– Nuts and nut butters
– Seeds like hemp, chia, and flax
– Whole grains like quinoa, oats, and brown rice
– Veggie burgers and soy crumbles
Including a few servings of high-protein foods with each meal and snack makes it simple for vegans to meet protein needs. For example:
– Tofu scramble for breakfast
– Lentil soup and whole grain crackers for lunch
– Hummus veggie wrap for a snack
– Edamame pasta with walnuts for dinner
As long as a variety of plant proteins are eaten over the course of each day, vegan moms can get the protein required to nourish both their body and breast milk production.
Conclusion
In summary, well-planned vegan diets are perfectly compatible with breastfeeding. With attention to nutrients like vitamin B12, vegan mothers can produce plentiful, nourishing milk for optimal infant growth and development. Adequate calories, protein, fluids and a spectrum of whole plant foods are key to maintaining milk supply. Vegans can successfully meet their own and their baby’s nutritional needs through exclusive and extended breastfeeding. With proper guidance, vegan diets support healthy mothers and infants throughout the breastfeeding journey.