Yes, for many, sushi can definitely fit into their diet while breastfeeding. The most important factor is not the breastfeeding itself, but the same type of food safety that applies to everyone: that the food is fresh, properly stored, and hygienically prepared. If you are unsure about raw fish, specific types of fish, or if you are particularly vulnerable yourself (e.g., after an illness), it is perfectly reasonable to choose the "safe" varieties and put your mind at ease.
Sushi and breastfeeding - what should you be aware of?
When you are breastfeeding, there are typically no specific "prohibitions" just because you are breastfeeding. However, it can be smart to consider concrete choices that minimize the risk of gastrointestinal infection:
Preferably choose sushi from a place you trust, where there is good turnover and where the fish is kept cold. Avoid sushi that has been sitting at room temperature for a long time (e.g., from a buffet or takeaway that has been on its way for a long time). And if you feel uneasy at the thought of raw fish, that's a good enough reason in itself to choose something else.
Raw fish when breastfeeding - is it okay?
Raw fish can, in rare cases, be associated with bacteria or parasites if handling and refrigeration are not adequate. This primarily concerns your own risk of becoming ill, not that raw fish "goes into the milk" in a simple way.
Practical rules of thumb for raw fish
- Choose places with clear hygiene and freshness.
- Eat sushi shortly after purchase, and keep it cold until then.
- Skip raw fish if you already have a sensitive stomach, if there's a stomach bug at home, or if you simply don't feel comfortable.
Which types of sushi are best when breastfeeding?
If you want to make it extra simple, you can choose sushi that is cooked or vegetarian. This can give you that "I like sushi, but I also want to be on the safe side" feeling.
Good choices when you want to minimize worries
- Vegetarian sushi (e.g., cucumber, avocado, tofu)
- Tempura or other cooked fish/seafood
- Rolls with thoroughly cooked filling
It's not that raw fish is always a problem, but because cooked filling often feels more straightforward in a busy breastfeeding everyday life.
Tuna, salmon, and other fish - what about mercury?
Some fish can contain more mercury than others, which is why many choose to pay extra attention to quantities and variety. A practical approach is to vary between different types of fish and alternate between raw and cooked if you eat sushi often.
If you want specific recommendations on quantities and which types of fish are best to choose, you can talk to your health visitor or doctor - especially if you already eat a lot of fish.
If you get a stomach ache - what do you do as a breastfeeding mother?
If you should feel unwell after sushi, the most relevant thing as a breastfeeding mother is typically to focus on fluids, rest, and monitoring your symptoms. Contact a doctor if you have a high fever, bloody diarrhea, signs of dehydration, or if you quickly get worse. And remember: it's completely normal to be worried when you are responsible for a little one at the same time.
Products that can make it easier to breastfeed when eating out
When you eat out (sushi or something completely different), comfort often comes down to easy breastfeeding access and feeling well-supported without an underwire. For example, check out Maternity & Nursing Bras and the specific Gel-Support Maternity Nursing Bra, which is designed as a supportive alternative to underwire.
If you also want to be able to breastfeed more discreetly at the table, a nursing-friendly top can be practical. See Nursing Tops and the specific Seamless Shapewear Nursing Top. The shapewear function also provides gentle support, which many appreciate after childbirth.