Is it safe to juice cleanse while breastfeeding?
Juice cleansing has become a popular way for many new moms to lose weight gained during pregnancy. Proponents claim that juice cleanses provide nutrients while allowing the digestive system to rest. However, experts warn that juice cleanses may not provide adequate nutrition for breastfeeding moms and babies.
The potential risks of juice cleansing while breastfeeding
The Academy of Nutrition and Dietetics recommends exclusive breastfeeding for the first 6 months of a baby’s life, with continued breastfeeding up to 1 year or longer. Breast milk provides ideal nutrition as well as immunological protection for babies.
However, the nutritional demands on breastfeeding moms are high. The daily caloric requirement for breastfeeding women is about 500 calories more than for non-lactating women. In addition, breastfeeding women need extra protein, vitamins, and minerals like calcium, zinc, and magnesium.
Juice cleanses typically provide very low calories, usually around 600-1000 calories per day. This can lead to calorie and nutrient deficiencies if sustained over multiple days.
Potential risks of juice cleansing while breastfeeding include:
- Decreased milk supply from calorie and nutrient restriction
- Loss of lean muscle mass and bone density from inadequate protein/calories
- Fatigue, irritability, and mood changes from low blood sugar
- Nutritional deficiencies leading to low vitamin and mineral levels in breastmilk
- Potential toxins released from breakdown of fat stores, excreted into breast milk
Some juice cleanse proponents claim that drinking only vegetable and fruit juices allows the body to rest and “detoxify.” However, there is no scientific evidence to support claims that juice cleanses remove toxins. The liver and kidneys effectively filter and remove waste products and potential toxins when healthy.
Nutrients important while breastfeeding
To maintain adequate breast milk production and quality, lactating women need to ensure adequate intake of the following nutrients:
| Nutrient | Recommended Intake | Key Functions |
|---|---|---|
| Calories | ~2,200-2,800 calories per day | Provides energy for milk production |
| Protein | 75-100 g per day | Important for milk protein production |
| Calcium | 1,000 mg per day | Needed for baby’s bone development |
| Vitamin A | 7,500 IU per day | Essential for infant growth and immunity |
| Vitamin D | 600 IU per day | Promotes calcium absorption and bone health |
| Choline | 550 mg per day | Supports baby’s brain development |
Juice cleanses often fall short in providing adequate protein, calories, and essential fatty acids needed for nursing moms. Low fiber content can also lead to digestive issues like constipation.
Tips for safe cleansing while breastfeeding
Because of the potential risks, most healthcare providers recommend against juice cleanses while breastfeeding. However, some safer alternatives include:
- Focusing on getting plenty of fruits, vegetables, whole grains, lean protein, dairy and healthy fats instead of restrictive dieting.
- Increasing water intake to naturally flush toxins and stay hydrated.
- Taking a high quality prenatal vitamin to help fill nutrient gaps.
- Eating regular, filling meals and snacks every 3-4 hours to keep blood sugar stable.
- Doing light exercise like walking, yoga or pilates to shed excess weight gain.
- Prioritizing sleep and stress management, which can aid healthy milk production.
If choosing to try a juice cleanse, limit it to 1-2 days max and carefully monitor supply and baby’s output. Avoid extended cleanses of 3 days or more which can impact supply. Include some protein, fat and fiber with juices like smoothies made with yogurt, protein powder or nut butter. Seek guidance from your healthcare provider before attempting any restrictive diet like a juice cleanse.
Healthy juice and smoothie options while breastfeeding
While juice cleanses are not recommended, incorporating some juices and smoothies using whole fruits and vegetables can be safely done as part of a balanced diet. Some healthy options include:
- Green smoothies with spinach, kale, cucumber, celery, pear, banana, avocado
- Beet, carrot, orange juice
- Protein-rich smoothies with Greek yogurt, milk, peanut butter, protein powder
- Fresh vegetable juices like tomato, carrot, beet, cucumber
- Fruit smoothies with berries, banana, apple, mango, peach
When making juices and smoothies, try to use primarily whole fruits and vegetables rather than just juicing extracts. This provides more fiber to help fill you up and regulate digestion. Combining fruits and vegetables can create more nutrient dense beverages. Adding nuts, seeds, full fat yogurt, or nut butters increases protein, calories, and nutrition.
Sample 1-day juice cleanse meal plan
If choosing to do a brief 24-36 hour juice cleanse, the following offers a sample meal plan to provide some protein, calories and nutrients:
| Time | Beverage |
|---|---|
| 8 am | 1 cup green smoothie with spinach, kale, banana, peanut butter |
| 10 am | 12 oz fresh veggie juice with carrots, tomatoes, cucumbers, celery |
| 12 pm | 12 oz protein berry smoothie with Greek yogurt, milk, protein powder, frozen berries |
| 3 pm | 12 oz fresh fruit and veggie juice with apple, carrot, beet, ginger |
| 6 pm | 1 cup green smoothie with avocado, spinach, pineapple, vanilla protein powder |
Drink plenty of water in addition to juices and smoothies. Monitor yourself and baby closely and end cleanse if you notice any supply drop or other issues.
The bottom line
While appealing for weight loss, most health experts advise against juice cleanses while breastfeeding. The calorie restriction can decrease milk supply, and missing out on protein, fats, and other nutrients can negatively impact nutritional quality. More research is needed on safety during breastfeeding.
Focus on getting adequate calories, protein, vitamins and minerals through a balanced diet with plenty of whole foods. Add in fresh juices and smoothies for extra nutrients, but not as meal replacements. Stay hydrated, exercise, and support lactation through proper self-care. Consult your doctor before making major changes to your diet like attempting a juice cleanse.