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Ernährung in der Stillzeit | Ernährungstipps von Dagmar von Cramm!

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Key takeaways

Wellness and Self-Improvement

Key wellness & self-care strategies for breastfeeding (from Dagmar von Cramm)

What foods are “allowed again” after birth

After the baby is born, many pregnancy “taboos” are no longer necessary, because the baby is not harmed in the same way (e.g., raw meat/fish, smoked salmon, raw milk cheeses/soft cheeses).

What to strictly avoid

  • Alcohol: avoid completely
    • Even about an hour after drinking, breast milk alcohol concentration can match blood alcohol concentration.
  • Smoking / passive smoking: avoid completely
    • Nicotine passes into breast milk; e-cigarettes should also be avoided.

Fluids & hydration habits

  • Drink ~2 to 2.5 liters/day
  • Practical approach: keep fluids with you / use a thermos for warm drinks
  • Warm drinks may support milk production
  • Non-alcoholic beer may be okay; described as refreshing and low-calorie
  • Herby drinks for relaxation + possible milk support (example herbs mentioned):
    • Lemon balm
    • Marjoram (fresh/green preferred)
    • Fennel
    • Herb family including caraway/fennel/star anise
    • Cinnamon + star anise
    • Ginger (supports circulation → supports milk production)

Caffeine and baby-sleep management

  • Coffee/caffeine: previously harmful in pregnancy; during breastfeeding it’s framed as potentially affecting baby
  • If you drink coffee/espresso, the baby may wake up more / sleep less well
  • Also mentioned: bittersweet dark chocolate with high cocoa (theobromine) may similarly stimulate the baby

Calorie needs (and weight-loss framing)

  • Breastfeeding requires ~500–600 extra calories/day (as stated)
  • Weight loss approach suggested:
    • Discourages strict diets and instead encourages returning gradually to pre-pregnancy weight gained
  • Exercise is emphasized as supportive for postpartum recovery

Nutrients to prioritize (high-level guidance)

  • Zinc: nuts, meat, dairy
  • Iodine/salt from fish (mentioned as “salt from fish”)
  • Iron: meat
  • Vitamin B12: animal products (not plant-based)
  • Folic acid: leafy greens/fresh vegetables/fruits
  • Vitamin E: fats
  • Vitamin A: cheese; also beta-carotene from vegetables (carrots, pumpkin, sweet potatoes, broccoli—green carotenoids mentioned)
  • Supports hydration via “solid foods” that provide liquid:
    • soups, vegetable cream soups, muesli/grains preparations

Vegetarian diet note (no supplements required—if balanced)

  • A balanced vegetarian diet can work.
  • Example snack/meal idea mentioned:
    • muesli mix with buckwheat, oat flakes, walnuts

Preventing/handling constipation during breastfeeding

Root causes mentioned: abdominal space changes + hormones.

Practical steps:

  • Get moving / do sports
  • High-fiber foods
  • Drink plenty of fluids

Fiber sources listed:

  • nuts, whole grains, vegetables, plant-based foods

Food “suspicions” (how to test without unnecessary restriction)

Instead of cutting foods prophylactically:

  • Try a structured experiment:
    • If you suspect a food (e.g., onions, citrus fruits), then
      • remove it for about one week
      • observe whether symptoms improve (e.g., baby crying at night)
      • if no change, you can reintroduce it

Examples discussed:

  • Onions: often suspected; no certainty, everyone is different
  • Citrus fruits:
    • framed as not proven linked to baby reactions
    • also said to help with heartburn via acid-base effect and provide folic acid
  • General principle: “everyone is different—try it out.”

“Diversity diet” for long-term taste exposure

  • Key message:
    • The more diverse your diet, the more diverse your breast milk tastes
    • This helps babies experience different flavors early and may support later acceptance
  • Evidence mentioned:
    • taste exposure can influence preferences (example given: garlic during pregnancy → later preference)
  • Breast milk flavor variation is positioned as an advantage over infant formula

Healthy fats & milk-supportive foods

Fats/oils mentioned as beneficial (omega-3s emphasized):

  • linseed oil, rapeseed (canola) oil, walnut oil
  • salmon (fish mentioned; garbled phrase appears but clearly points to fish)

Omega-3 fatty acids:

  • supports growth and cell formation
  • possibly beneficial for brain development (“brain waves” mentioned)
  • may help with eczema

Other mention:

  • Basil: said to promote milk production.

Allergies & avoidance of dairy substitutes

  • Advises avoiding milk and oat milk if there are concerns about allergies/intolerances in the family.
  • Preventive food avoidance is said to have no proven effect.
  • Instead, she highlights calcium importance:
    • If using water-based substitutes, ensure calcium is fortified to match milk
    • Calcium supports vitamin D and protein

Presenters / sources

  • Dagmar von Cramm (presenter)

Original video