Breastfeeding and Sushi Go Together If You Know What to Choose
Sushi while Breastfeeding: Can a Nursing Mother Enjoy It Without Worries?
Sushi is a beloved delicacy worldwide, and its combination of fresh fish, seaweed, and rice creates a light, delicious, and nutritionally valuable meal. Nursing mothers often wonder whether sushi is safe during breastfeeding or if it might affect the baby. The diet during breastfeeding affects not only the mother's health but also the composition of breast milk, so it's important to know what to watch out for when consuming sushi.
Can Sushi Affect Breast Milk?
The diet of a nursing mother doesn't directly affect the composition of milk in the sense that individual foods reach the baby directly. Instead, it affects the mother's body, her digestion, and overall state, which then indirectly influences the quality of the milk. Sushi is generally not prohibited during breastfeeding, but there are certain risks associated with the consumption of some ingredients that may be part of sushi.
One of the main factors is the presence of raw fish, which can contain bacteria (such as Listeria monocytogenes) or parasites (Anisakis). Healthy adults with a well-functioning immune system usually do not experience serious problems, but during breastfeeding, a woman's body is still more susceptible to infections, and a weakened organism could affect childcare as well.
Another important factor is the content of heavy metals, especially mercury, which can accumulate in some types of marine fish. Consuming large amounts of fish with higher mercury content could lead to adverse effects on a child's nervous system, as breast milk can transfer certain amounts of these substances.
Try our natural products
What Sushi is Safe During Breastfeeding?
However, this doesn't mean that a nursing mother must completely give up sushi. If she chooses the right ingredients and the restaurant where she consumes sushi, she can enjoy it even while breastfeeding.
Safe Sushi Options During Breastfeeding:
Cooked fish – sushi with grilled salmon, tuna, or shrimp is a safer choice than raw fish.
Vegetarian sushi – avocado, cucumber, radish, tofu, or egg can be excellent alternatives without any health risks.
Sushi with low mercury content – if a woman craves fish sushi, she should choose salmon, trout, shrimp, or sardines. Conversely, tuna, swordfish, or mackerel contain more mercury.
Homemade sushi preparation – if the mother has the opportunity to prepare sushi herself, she can be sure of the quality of the ingredients and freshness.
Be Cautious of Ingredients - Soy Sauce, Wasabi, and Seaweed
When consuming sushi during breastfeeding, it's important to pay attention not only to the fish but also to other components that can affect the mother's body and indirectly the baby.
Soy sauce – contains high amounts of sodium (salt), which can lead to excessive water retention in the body and cause swelling. Excessive salt in the mother's diet is also not ideal for the baby, as excessive sodium intake can negatively affect the baby's kidneys.
Wasabi – Japanese horseradish, which gives sushi a spicy taste, can be too irritating for some women. Spicy foods can cause digestive irritation or a change in milk taste for some babies, which could lead to restlessness during breastfeeding.
Seaweed – although seaweed is a great source of iodine, which supports proper thyroid function, excessive consumption could lead to too high an iodine intake, which is not ideal for nursing women. High amounts of iodine in breast milk could affect the baby's hormonal balance.
Can Sushi Cause Allergies in Infants?
A frequent topic when consuming sushi during breastfeeding is the question of allergies. Seafood is among allergens, and if the mother or someone in the family is allergic to fish or seafood, it's better to be cautious. Although allergens from the mother's diet pass into breast milk in very small amounts, they can cause reactions like rash, restlessness, colic, or diarrhea in some sensitive children.
The mother should monitor her child's reactions, and if she notices changes in the child's behavior or digestion after consuming sushi, she should temporarily exclude this food and consult a pediatrician.
Final Recommendations
Sushi during breastfeeding doesn't have to be completely excluded, but it's important to approach it responsibly. Nursing mothers should prefer cooked sushi options or vegetarian alternatives, select quality and fresh ingredients, and avoid types of fish with high mercury content.
If a woman wishes to consume sushi while breastfeeding, she should follow these guidelines:
- Prioritize quality and hygienically prepared meals.
- Choose safe types of fish with low mercury content.
- Avoid raw fish unless sure of their freshness.
- Limit excessive consumption of soy sauce, wasabi, and seaweed.
- Monitor the child's reactions and temporarily exclude sushi in case of problems.
Nursing mothers can enjoy sushi if they choose the right ingredients and consume it with care. Careful selection of ingredients and moderation in consumption will ensure that a woman can enjoy this popular delicacy without worries and without negative impacts on her child's health.
