Blog written by Judith Lyn,  Paediatric Dietitian, Founder and Owner of Little Monkey Nutrition

Are you a mum who breastfeeds and has been told you should eliminate dairy from your diet? Or maybe you're vegan and wish there was a more natural way of avoiding dairy products? Or perhaps you're simply allergic to dairy products? If you answered yes then this article is for you!

Which Breastfeeding Mum's need to eliminate dairy?

Women don’t need to eliminate dairy from their diet unless their baby has a cow’s milk allergy, they themselves are allergic or intolerant to dairy or they choose to follow a vegan diet. Dairy products are an essential nutritional component of our diet and provide calcium, zinc, potassium and iodine. Calcium requirements in a breastfeeding woman double from the normal recommended requirements so including dairy products regularly in your diet to ensure this is met is essential. See below for more information on calcium requirements.

However in the instance of when your baby has a cow’s milk allergy or you choose to follow a dairy free diet then it is important to know how to safely switch to dairy free alternatives so that calcium requirements are not compromised.

It should be noted that some mothers breast feeding a baby with cow’s milk allergy can continue to eat dairy products in moderation while breastfeeding. Particularly dairy that is in small amounts in baked products. It is best to speak to your GP or Dietitian for  appropriate advice for your personal situation. 

Mum's breastfeeding a baby with Cow's Milk Allergy

If you breastfeed a baby with a cow's milk allergy, the chances are that small particles of milk protein can transfer into breast milk increasing the chances of an allergic reaction in your baby . The best option, in this case,  is to avoid dairy products while breastfeeding. To learn more about how to diagnose Cow’s Milk Allergy and signs and symptoms click here.

A breastfeeding Mum who is Vegan

If you are vegan and are breastfeeding, then changing to plant based milks that are fortified with calcium is necessary to ensure your calcium requirements are met.

How Much Calcium Does a Breastfeeding Woman Need?

Breastfeeding women need 1200mg of calcium per day, which is double than normal. This equates to approximately 1000mls of milk per day or equivalent. Plant milks are fortified with calcium to the same amount as cow’s milk so drinking 1000mls of plant milk per day will give the same amount of calcium. This equals approximately to 5 portions of dairy.

1 portion = 200mls of milk or 1 pot of yoghurt or 30g of cheese. 

How to Remove Dairy and Safely Substitute with Alternatives

• Switch cow’s Milk to plant milks 
• Switch yoghurts to plant based yoghurts
• Switch cheese to vegan alternatives - usually made from coconut.
• Switch to plant based ice-creams and custards
• Switch to plant based margarines that are made with pure vegetable oil.
• Check all ingredients in shop bought products which are known for containing dairy. For example:
• Enriched breads such as croissants, brioche, pancakes, soda breads and Irish wheaten breads
• Cakes and biscuits made from butter or have milk in their ingredients.
• Avoid ready meals such as lasagne, cottage pie, fish pie or pasta dishes with cheesy/creamy sauces and pizza unless they are stated as ‘dairy free’.
• Avoid chocolate especially milk or white chocolate - unless stated dairy free. 
• Try to cook from scratch as much as possible because you will have more control over the ingredients in the foods you eat. 

How to Eat a Varied Dairy Free Diet 

Eat a varied diet diet consisting of naturally dairy free foods:

• Fresh or frozen fruit, vegetables .,
• Protein foods such as  fresh meat, fish, eggs, beans, pulses and nuts.
• Carbohydrates such as potatoes, rice, pasta, couscous, quinoa, bread, crackers  and dairy free breakfast cereals
• Eat a variety of foods high in calcium to ensure your baby and you have enough calcium to grow - see below for calcium rich foods.
• Take a  breastfeeding vitamin and mineral, containing calcium, zinc and vitamin D, or seek advice from your GP. 

For a list of dairy and soya free calcium fortified products you can purchase - Feeding You Booklet: Dairy and Soya Free Diet for Breastfeeding Mum's  BUY HERE

How to Make Sure You Are Getting Enough Calcium?

Dairy is one of the best sources of calcium; however, if you are allergic or intolerant to dairy, there are still other sources you can get calcium from.

• Dark green leafy vegetables: Spinach and Broccoli contain a good amount of calcium and iron.
• Fortified dairy products - see below..
• Tofu: Tofu is high in protein and is a good source of calcium, and it is also a good source of iron and magnesium.
• Almonds: Almonds are a good source of calcium, copper, zinc, riboflavin, phosphorus and magnesium.
• Brazil nuts: Brazil nuts contain calcium,  magnesium and potassium.
• Broccoli: Broccoli is a good source of calcium, folic acid and vitamins A, C and K.
• Sesame and Pumpkin seeds: Sesame seeds are rich in calcium, iron, zinc, magnesium.
• Dried fruit such as apricots and figs
• Pulses, peas, and lentils contain a source of calcium, iron and protein.
• Fish especially oily fish such as sardine, anchovies, salmon and fish with fine bones contain a good source of calcium and omega 3 fats.
• Fortified breakfast cereals and breads such as readybrek and Hovis Best of Both Bread - check the nutritional label of other brands. 

For an example daily food plan and planner to ensure you get all the nutrition and calcium required whilst breastfeeding on a dairy and soya free diet have a look at my Feeding You Booklet: Dairy and Soya Free Diet for Breastfeeding Mums

Plant Milks

Most Plant milks are enriched with calcium  to the same value as cow’s milk, but they are not naturally rich in vitamins and minerals like cows milk and they are a lot lower in fat and protein. Please check nutritional information and the ingredients as some may contain added sugars.

I have complied a list of calcium fortified products suitable for you and your child in my Feeding You Booklet now available in the shop.

Cheese Alternatives

There are some cheese alternatives on the market and more are becoming available everyday. Soy, coconut and oat based cheeses are a very good alternative to dairy.  Most cheese alternatives currently available however are not calcium fortified or have much lower levels of calcium than normal dairy cheese. I have complied an extensive list of brands including the calcium fortified varieties into a booklet for breastfeeding Mum's which is now available in my shop - Feeding You Booklet Dairy and Soya Free Diet for Breastfeeding Mums. 

Cream, Ice-cream and dessert alternatives

There is a great range of coconut based custards, creams, deserts and ice-creams  from a company called coconut collaborative to choose from. These help to increase variety and palatability of the dairy free diet whilst breastfeeding your  baby. 

Oatly also do a range of ice-creams, whippable creams, creme fraiche and custards.

Alpro has a great range of ice-creams, desserts and creams which are made from soya.

Canned coconut milk - all very tasty! They also make great cream alternatives.

Look out for supermarkets' own brands as they do an excellent range of ‘free from’ desserts, cheeses and ice-creams. For those of you who are also avoiding soya, check ingredients because these are likely to include soya.

Why is it important for breastfeeding mothers to get enough vitamin D?

Babies and breast feeding Mum’s must get enough vitamin D in their diet because it promotes bone growth, helps them digest and absorb calcium better, and increases cell-mediated immunity. Vitamin D also prevents rickets, a disease that leads to weak, soft and deformed bones. Vitamin D is found in fish, liver, and sunflower seeds. You can also take Vitamin D supplements.

If you are ready to start solids in your baby with Cow's Milk Allergy - I have a really informative instant access masterclass call 'Dairy Free Weaning' or alternatively for personalised support feel free to book a discovery call here

Calcium supplements suitable for breastfeeding Mums

If you struggle to consume enough calcium in your diet from dairy free fortified alternatives it would be beneficial for you to take a supplement containing calcium, vitamin d and zinc such as supplements specifically for breastfeeding or calcium only supplements. See below a list of supplements on the market today.

Breastfeeding supplements

• Health Start Vitamins - These are free vitamins and minerals suitable for women from 10 weeks pregnant and up to children of 4 years which you can get free on the NHS. Click on the link for more information.
• Pregnacare breastfeeding - 700mg of calcium, 10ug of vitamin D and 300mg of DHA, 16mg of iron.
• Boots Breastfeeding Essential Vitamins and Omega 3 - contains 700mg of calcium, 10ug of vitamin D, 350mg of DHA and EPA, 16 mg of iron.
• Oseteocare capsules - 800mg calcium, 25ug of vitamin D, plus zinc and magnesium.
• Osteocare liquid - 900mg calcium, 11.4ug vitamin D plus magnesium and zinc in 3 x 5mls.
• TDN nutrition Calcium Complex Plus - 1000mg of calcium, 10ug of vitamin D plus zinc.
• Nutravita - 900mg calcium, 25ug of vitamin D plus, magnesium and zinc.

When looking for a calcium supplement whilst breastfeeding ensure that it contains at least 600mg of calcium plus 10ug of vitamin D.

Vegan Calcium Supplements

It is difficult to get suitable vegan supplements however there are more emerging on the market. Here are a few:

• Cytoplan - Pregna-plan Pregnancy multivitamin - contains 334mg of calcium plus 30ug of vitamin D3.
• Natures Aid - Pregnancy mulit-vitamin - 100mg calcium in 2 capsules. 
• Postnatal Vegan multi-vitamin and mineral 300mg in 3 capsules 
• Together Health Calcium  - seaweed calcium 608mg in 2 capsules
• Omvits Vegan  multivitamin and mineral - contains 320mg calcium in 2 tablets. 

The links above contain affiliate links. If you choose to purchase through these links I receive a small commission at no extra cost to you, but this goes to keep producing evidence based practical information and advice. 

If you would like more personalised support to help you during this process you can book a discovery call here. This is a 20 minute discovery call for £30 and gives you some quick advice and reassurance - if you decide to work with me further you will get £30 of the cost of the package you book.