A breastfeeding mother should consume healthy food as the nutrients pass on to the baby required for growth and development. If you are not sure about including beans when breastfeeding, we are here to help you. Beans belong to the Fabaceae family and are a rich source of fiber, proteins, phytochemicals, and important micronutrients. Therefore, including beans in a breastfeeding mother’s diet is considered healthy and beneficial for the baby. Read on to know about the health benefits of beans and their potential side effects while breastfeeding.
Is It Safe For Breastfeeding Mothers To Eat Beans?
Yes, it is safe for nursing moms to consume beans as a part of their balanced breastfeeding diet. Women are recommended to consume an additional 25g/day protein during the lactation period (1). Nursing mothers are recommended to include at least two to three servings of protein-rich foods, like beans, in their daily breastfeeding diet (2).
Possible Health Benefits Of Beans When Breastfeeding
Beans can help you in the following ways:
Possible Side-effects Of Beans When Breastfeeding
The following are some of the possible side-effects of consuming beans.
Precautions To Take While Consuming Beans
Here are some simple precautions you may take to avoid any unpleasant experience while consuming beans (8). In addition, follow some cooking tips to reduce the gassy effects of beans.
Cooking tips
These cooking tips help you get the most of the various nutrients while also reducing the effects of antinutrients and indigestible sugars.
Bean Recipes For Breastfeeding Moms
Some of the common beans that you may consider during your lactation period are lima beans, kidney beans, black beans, garbanzo beans, soybeans, pinto beans, fava beans, and navy beans.
1. Hummus
Hummus is a homemade dip, spread, or savory dish prepared from cooked and mashed chickpeas or garbanzo beans. Chickpeas are a good source of protein, fiber, vitamins, and healthy fats like PUFA. Regular consumption of hummus has shown potential health benefits (15). You can add it to your regular breastfeeding diet with salads, breadsticks, pitta bread, garlic bread, or graham crackers. You will need:
1 cup chickpeas (cooked) 1/2 cup fresh lemon juice 1/2 cup tahini sauce 2 roasted garlic cloves (minced) ¼ cup parsley (freshly chopped) 4tbsp extra virgin olive oil 1/2tsp cumin powder Salt to taste
How to:
2. Mixed bean soup
Bean soup is not only filling and soulful but is also nutritionally sumptuous (16). To prepare a mixed bean soup, you can select any combination of beans with a wide assortment of seasonal vegetables, green leafy vegetables, and fresh organic herbs. Some herbs are known to have lactogenic properties that could support breast milk production. However, it is advisable to consult a breastfeeding specialist before using them. You will need:
1cup mixed dried beans (cooked and mashed) 1 cup mixed vegetables (carrot, capsicum, spinach, broccoli, brussels sprouts, potato) 1 cup onion (diced) 1 cup tomatoes (diced) 1 cup celery (chopped) 1tsp parsley flakes (dried) 2 roasted garlic cloves (minced) 1tsp thyme (dried and crushed) 2 bay leaves Salt, to taste Pepper powder, to taste
How to: Tip: You may also add a teaspoon of chia seeds to increase the nutritional value of this recipe. Chia seeds are an excellent source of omega-3 fatty acids that will benefit you and your breastfeeding infant.
