Healthy Mum=Healthy Breastmilk=Healthy Baby
Yes, it's almost as simple as that and not too surprising either. Breastmilk offers baby a nutrient dense food high in immune factors and in beneficial bacteria including Bifidobacteria and Lactobacillus. This microbiota give baby long term health protection against obesity, diabetes and other manifestations of metabolic syndrome. Formula milk provides a more complex and varied microbiota but less beneficial bacteria.
In order for mum to optimise the microbiota of her breastmilk, she needs to optimise the microbiota of her own digestive system. In other words, a healthy gut will lead to healthy breastmilk. But a healthy gut also proves protective for mum's own postnatal health: a reduced incidence of allergies, postnatal autoimmune conditions (thyroiditis, interstitial cystitis, rheumatoid arthritis) and postnatal depression, all linked with chronic inflammation and leaky gut.
Essential postnatal nutrition for a healthy gut and effective connective tissue repair
1. A diet low in sugar, high in protein and nutrient dense foods
A low sugar/starch intake will stop bad bacteria thriving as this is what they feed on and will ensure that the gut is populated with sufficient good bacteria, lowering chances of inflammation and leaky gut and enhancing the absorption of nutrients. Nutrient rich foods to include are beneficial and anti-inflammatory fats (coconut, olive oil, avocado, grass-fed cattle butter or ghee, oily fish from clean waters) and clean (organic, non-processed) protein. Although nuts/seeds, beans/pulses and sprouted wolegrains are good sources of protein, animal proteins are more efficiently used by the human body to rebuild connective tissue such as injured or torn pelvic floor muscles or the connective tissue that binds the Recti abdominals together. Animal protein is best used by the body to build collagen especially the proteins from skin, cartilage and bones aka gelatine. It is not impossible to make collagen from plant proteins, just a lot less efficient for the omnivores that we are. Animal skin, bones and cartilage are also sources of essential collagen building glucosamine sulphate, chondroitin and hyaluronic acid. Bone broth is an excellent, cheap option to help the postnatal body to heal. (see recipe below). Another option would be to take a good quality gelatine/collagen supplement issued from pasture raised cattle, such as Bulletproof Upgraded Collagen Protein Powder or Great Lakes Gelatine.
2. Include probiotic foods and/or take a good Probiotic supplement
This will help populate the gut with beneficial bacteria to encourage postnatal health and produce the best quality breastmilk for baby. Mum could for instance include 2 forkful of Probiotic Sauerkraut such as Biona organic & demeter sauerkraut every morning at breakfast.
Slow Cooker Bone Broth recipe
(Pan with lid can be used instead)
Ingredients:
- 2carrots, medium chopped
- 2 celery stalked, chopped medium
- 1 medium onion, chopped medium
- 7 cloves of garlic, smashed
- 3.5 lbs of beef or chicken bones
- 2 bay leaves
- sea salt
- 2 tbs of apple cider vinegar
- filtered water
Put the vegetables then bones in the slow cooker, tuck in the bay leaves, add salt and vinegar and then add enough water to cover. Program slow cooker to cook on low for 8-10 hrs. When it's ready, pour the broth through a strainer and discard the solid parts. consume straight away or store in fridge for a few days or in freezer for a few months. Once solidified in the fridge, you can scrape off the fatty layer on top for a less greasy drink. Heat up the jello textured broth in pan or microwave to drink at your leisure.
(Recipe from nomnompaleo.com)