Yes, you can eat sushi while breastfeeding, but there are some important considerations to keep in mind for safety and the health of the baby.
Safety of Eating Sushi While Breastfeeding
- Unlike pregnancy, where raw fish may pose risks due to bacteria, parasites, and listeria, breastfeeding mothers are generally safe to consume sushi because these pathogens do not pass through breast milk to the baby.
- The main concern while breastfeeding is the mercury content in certain types of fish, which can pass into breast milk and potentially affect the baby's brain and nervous system development.
- Sushi from reputable restaurants or grocery stores that use high-quality, fresh fish is safer. Ensuring the fish is sushi-grade and properly handled reduces the risk of foodborne illnesses.
Types of Fish to Avoid and Favor
- Avoid high-mercury fish like bigeye tuna, bluefin tuna, king mackerel, shark, swordfish, and yellowtail.
- Prefer low-mercury fish such as salmon, shrimp, pollock, and other small fish. These provide beneficial omega-3 fatty acids and vitamins that support both the mother's nutrition and the baby's development.
Additional Considerations
- Cooked sushi options (e.g., tempura or vegetable rolls) are a safer alternative if concerned about raw fish.
- Spicy sushi or ingredients such as wasabi do not harm the baby or make breast milk "too spicy."
- Moderation is key: limit consumption of low-mercury fish to about 8-12 ounces per week.
- If there are concerns about allergies or sensitivities, consult a pediatrician.
In summary, breastfeeding mothers can enjoy sushi safely by choosing low- mercury fish, ensuring the fish is fresh and sourced from reputable places, and eating in moderation to benefit from the nutrients without risking mercury exposure.
