Last Updated on July 31, 2023 by Jada Glover
Being a nursing mom can feel like a full-time job on its own. Taking care of yourself is just as important as taking care of your little one.
That’s why we want to share the best postnatal probiotics for nursing moms. These tiny powerhouses have many health benefits including supporting your gut health, boosting your immune system, and even improving your mood. So let’s dive into this article and find out which probiotics are the perfect fit for you and your baby while breastfeeding.
Please note that this article contains affiliate links, which means that I may earn a commission if you buy something (at no additional cost to you). Read my full disclosure here. I only recommend products I use and love and recommend to my clients.
What Are Probiotics?
So, what exactly are probiotics? Well, think of them as the friendly bacteria (versus the bad bacteria) and yeast that reside in your gut and support your overall health.
To break it down, probiotics are live microorganisms (good bacteria) that provide a range of benefits when consumed. They naturally occur in certain foods like yogurt, sauerkraut, and kefir. However, they’re also available in supplement form for those who need an extra boost.
Now you might be wondering how these tiny powerhouses work their magic specifically for nursing moms. Well, during breastfeeding, whatever a mom consumes is passed on to her baby through breast milk. This means that if a mom includes probiotics in her diet or takes supplements herself, these beneficial bacteria will make their way to her baby.
Can Breastfeeding Moms Take Probiotics?
Yes! When you consume probiotics regularly as a nursing mom, studies suggest that it may positively impact both your and your baby’s well-being.
Probiotics have been associated with reducing the risk of eczema in infants and helping boost their immune system development. Did you know that your breast milk and a mother’s microbiome seeds and nurtures your baby’s microbiome until it is fully mature?
A gut microbiome is developed within the first three years of life. This can set your baby up for success to fight infections and prevent disease if you have a healthy gut.
Benefits of Probiotics for Mothers and Babies
During pregnancy and breastfeeding, the mom’s body goes through numerous changes. These changes can sometimes affect the delicate balance of gut flora (the community of microorganisms living in our intestines). This imbalance may lead to digestive discomforts like bloating or irregular bowel movements – not fun at all!
We are also constantly exposed to threats to our gut from processed foods, heavy antibiotic use, chlorine, pesticides on produce, artificial fragrances, food dyes, and mold in our food or homes. Probiotics come to the rescue by restoring that harmony within your gut.
Introducing these beneficial bacteria into your system, help improve digestion while supporting overall gut health. So, let’s review some amazing benefits of probiotics for moms and babies.
Promotes a Healthy Gut
Probiotics play a crucial role in maintaining a healthy balance of gut flora for both mom and baby. They help support digestion by breaking down food more efficiently and aiding nutrient absorption. This can reduce common tummy troubles such as gas and constipation for both mom and baby – definitely something we all want!
Boost Your Immune System
Probiotics also help boost the immune system. As a nursing mom, ensuring that both you and your baby have strong immune defenses is essential. By introducing good bacteria into your system regularly, you’re giving yourselves an extra line of defense against harmful pathogens.
May Reduce Allergies and Eczema Symptoms
Some strains of probiotics may reduce the severity of allergies and eczema. One study looked at the children of women who took probiotics during their pregnancy. They found that those children have an 83 percent lower risk of developing eczema during their first two years of life.
Improve Mental Health Conditions
Studies have shown a connection linking gut health to mood and overall mental health. One review of 15 human studies found that supplementing Bifidobacterium and Lactobacillus probiotic strains for 1-2 months can improve anxiety and depression. The brain directly influences the gut and the intestines, associating anxiety with stomach problems and vice versa.
May Help You Lose Weight and Belly Fat
There are several studies that point to the use of probiotics and weight loss, specifically belly fat. In one study, the Lactobacillus gasseri probiotic strain increased the amount of fat excreted through human feces.
Another study found that this same strain, even in low doses for 12 weeks, resulted in an 8.5 percent reduction of belly fat. Probiotics may also help you feel fuller, burn more calories, and store less fat due to an increased level of hormone lip GLP-1.
Improve Vaginal Health
The vagina contains a diverse population of microorganisms known as the vaginal microbiome. Lactobacilli, a type of beneficial bacteria, dominate this environment and play a big role in maintaining vaginal health by keeping harmful pathogens in check. If you’re experiencing yeast infections or candida overgrowth, you may try taking a supplement with Lactobacilli probiotic strain.
The Best Probiotic Strains For Nursing Moms
There are many different strains of good bacteria (probiotics) out there! It can definitely be confusing and even overwhelming at times to understand which ones you need to look for.
The best probiotics for nursing moms to consume really depends on needs. If you supplement, find the top 4-10 strains that match your needs, then look for a high-quality supplement that contains those strains. Here are a few of the most common types of probiotic strains found in supplements along with their benefits.
Bifidobacterium Breve
This is one strain of Bifidobacterium. It’s called B. Breve for short. This is common in the gut
flora of infants.
It helps maintain a healthy balance of gut bacteria by crowding out harmful microbes and promoting the growth of other beneficial strains. This can lead to improved digestion and better nutrient absorption, keeping everything running smoothly down there.
Bifidobacterium Infantis
This is another in the bifidobacterium family and is called B. Infantis for short. One study
showed that B. Infantis could actually slow down the inflammatory response throughout the body.
By balancing the gut microbiota, it helps prevent digestive disorders such as irritable bowel syndrome (IBS), constipation, and diarrhea.
Lactobacilli
Lactobacilli are the predominant bacteria found in a healthy vagina. These include the following strains: Lactobacillus crispatus, Lactobacillus gasseri, Lactobacillus iners, and Lactobacillus jensenii.
They create an acidic environment by producing lactic acid, which helps maintain a low pH level (around 3.5-4.5). This acidity inhibits the growth of harmful bacteria, fungi, and viruses, acting as a natural defense against infections such as bacterial vaginosis and yeast infections.
Your vagina bacteria can be altered by hormonal changes (birth and breastfeeding), prolonged use of antibiotics, menstruation, and vaginal douching.
Lactobacillus Salivarius
This strain is in the Lactobacillus family and is called L. salivarius for short. It is beneficial for treating a variety of chronic diseases, including asthma, cancer, atopic dermatitis, and halitosis,
This strain is also effective in treating women who are prone to getting mastitis. Supplementing with this in late pregnancy and into your breastfeeding journey can help reduce the risk by up to 60% as indicated in one recent study.
Lactobacillus Plantarum
This strain is in the Lactobacillus family and is called L. plantarum for short. It is beneficial in
resolving IBS symptoms as well.
It naturally resides in our gastrointestinal tract and helps maintain the balance of good bacteria in our gut. L. plantarum produces enzymes that aid your digestive tract by breaking down complex carbohydrates into simpler forms that are easier to absorb.
Bifidobacterium Longum
This is yet another strain in the Bifidobacterium family (it’s the family that is most prevalent in breastfed babies). It’s called B. Longum for short.
One study shows that it’s beneficial when used topically for sensitive skin. Another study shows it’s beneficial in slowing the progress of ulcerative colitis
Lactobacillus Acidophilus
We’ve all heard of this strain more than any other probably. But, it is a controversial one.
Some evidence suggests that it positively impacts bowel disorders when combined with different strains. Other evidence suggests it should be avoided if you already have unhealthy gut symptoms.
What To Look For in a Probiotic if You’re Breastfeeding
Before we dive into our list of the best probiotic supplements for nursing moms, let’s go over a quick list of some things to look for when buying a probiotic.
- Determine which probiotic strains you need, so you can look for those in supplements. As discussed, there are lots of different ones!
- When looking at dosages of probiotic supplements, a general rule of thumb should be at least 1 billion CFUs (colony-forming units).
- Shelf-life: Look to see if your probiotic requires refrigeration or not.
- Avoid brands that contain fillers or synthetic ingredients.
- Look for brands that use Good Manufacturing Practices and are 3rd party tested for honest ingredients. Both of these are listed in the product description or on the bottle itself.
5 Best Probiotic Supplements for Nursing Moms
If you need temporary gut health support as a pregnant or breastfeeding mom, probiotic supplements are a great place to start. Keep in mind, pregnant women can take probiotics too!
There are other beneficial bacteria strains for pregnant women and many good supplements on the market if you’re pregnant. My midwife suggested I take a probiotic when I was pregnant with my daughter early in pregnancy.
I was taking one on and off up to that point, but I made sure to include a high-quality probiotic from that point on for the health benefits. I tested false for Group B Strep at delivery, so I’m not sure if it was because of the probiotics, but those coupled with a relatively healthy diet during pregnancy helped no doubt!
Here are my top recommendations for the best probiotic supplements for nursing moms. There are many on the market, so find your favorite based on your unique needs.
Renew Life Probiotics for Women
This is an all-in-one probiotic for women that support immune, digestive, and vaginal health. This does not require refrigeration. I’ve taken this one in the past and noticed positive benefits in my vaginal health.
Raw Probiotics Ultimate Care
If you’re looking for a whole-food probiotic, this is a good choice. It includes concentrated whole foods and many different probiotic strains. It is good for men and women so you and your partner can take it.
Lovebug Yeast and Vaginal Support Probiotic
If you struggle with yeast infections, you’ll want to find a probiotic like this one that supports good bacteria in your vagina. This one contains many pro-vaginal health strains and can help prevent urinary tract infections also.
I use this one myself to help avoid yeast infections and I can tell a difference when I don’t take it. If I’m ever struggling with yeast infection symptoms, I avoid all sugar and grains and ensure I’m taking this, and that usually clears it up within a few days.
SBO Probiotics
Ancient Nutrition’s SBO Probiotics Gut Restore brings together a combination of soil-based probiotic strains and an organic fermented blend of superfoods formulated specifically to help support gut health,
There are a few different options to choose from based on whether you’re looking for women’s health, mental health, etc. All are good options and I do like taking a soil-based probiotic since that takes us back to eating for health through whole foods (and their microorganisms).
Hyperbiotics Pro 15
This is a great choice if you want to include the probiotic strain for mastitis specifically. It is an all-around probiotic as well. It comes in easy-to-swallow tabs instead of capsules if you have a hard time swallowing medicine.
5 Best Food Sources Containing Natural Probiotics For Nursing Moms
Our ancestors relied on fermentation to preserve their food. And guess what? Fermentation is like a magical process that naturally creates probiotics. They just didn’t know it at the time! Foods like yogurt, sauerkraut, and kefir were all part of their diet.
Fresh produce that was farmed organically also contains natural probiotics from the soil. Since most of us get our fruits and vegetables from grocery stores, so many of these healthy probiotics are lost in the process.
But the good news is probiotics are still naturally present in several delicious and easily accessible foods we can eat today. The advantage of consuming foods with probiotics (and prebiotics), is that you naturally get a wide variety of strains.
Let’s explore the best food with natural probiotics for nursing moms.
Sauerkraut
This tangy food made from fermented cabbage is not only a staple in many cuisines but also a fantastic source of probiotics. Packed with vitamins C and K, sauerkraut is not just good for your gut, but also supports a healthy immune system.
Kimchi
Hailing from Korea, kimchi is another superstar in the fermented foods realm. Made primarily from Napa cabbage and various seasonings like chili peppers and garlic, it brings a spicy kick to any dish while delivering an impressive array of probiotics.
Kombucha
Looking for something refreshing and fizzy? Look no further than kombucha! This fermented tea drink is loved by many because it combines delightful flavors with the benefits of probiotics.
Just keep an eye out for added sugars, if you prefer a healthier option. Drink in moderation.
Yogurt
You can choose Greek full-fat yogurt, sheep’s milk yogurt, goat’s milk yogurt, or even coconut yogurt. All are full of friendly bacteria for the gut. Try to choose the full-fat varieties to get some healthy fats in your diet too.
You can find plant-based yogurts made from coconut milk that are teeming with probiotics. Creamy and delicious, they make a perfect breakfast or snack option for those following a vegan or dairy-free diet.
Homemade Fruit & Veggie Ferments
Who doesn’t love a good pickle? Pickles are cucumbers that have been fermented. You can even pickle carrots, garlic, and other vegetables to get similar benefits.
If you prefer a totally natural route without supplementation, I encourage you to read Earthley’s Gut Health Support Guide. It is packed with natural remedies to improve your gut health and heal your body from the inside out.
Are There Negative Side Effects of Taking Probiotics While Breastfeeding?
It’s essential to consult with your healthcare provider or Lactation Consultant before starting any new supplements or making significant changes to your diet while breastfeeding. While generally safe, every individual is unique, so it’s wise to get personalized advice.
When it comes to any potential negative side effects of taking probiotics while breastfeeding, they tend to be quite rare. Some women may experience mild digestive discomfort like bloating or gas initially as their bodies adjust to the introduction of new bacteria. However, these symptoms typically subside within a few days as the body adapts.
It’s also important to note that not all probiotic strains are created equal. Some strains may have different effects on individuals depending on their specific needs.
How to Heal Your Gut While Breastfeeding
In addition to taking probiotics, there are ways you can heal your gut while breastfeeding your baby. Nothing should involve a heavy detox though. You don’t want toxins going to your baby through your breast milk which can happen if you’re following a heavy detox protocol. Let’s review some other things you can do (besides take prebiotics) for gut health as a nursing mom.
Consume Prebiotics
Prebiotics are the bacteria that feed the good bacteria (probiotics). They are the source of food for good bacteria. If you’re eating a whole foods-based diet, you’re likely getting plenty of prebiotic foods.
Here are prebiotic-rich foods:
- Onions
- Beans
- Grapefruit
- Chicory root
- Lemons
- Olive oil
- Leeks
- Beets
- Avocados
- Garlic
- Veggies (leafy greens, especially dandelions greens)
- Whole grains: oats, wheat, barley, rice
Avoid Harmful Chemicals
Harsh chemicals can cause your hormones to not perform optimally which can cause your body to be in an inflamed state all the time. Avoid harsh chemicals found in many body care products, makeup products, and household cleaners.
Utilize the Environmental Working Group‘s rating site to assess if your products are best for your body and your baby’s body. Remember, everything that you put in and on your body is being absorbed into your body and even if it’s in small amounts, does get passed to your baby through your breast milk.
Avoid Inflammatory Foods
Inflammatory foods are those that promote inflammation in the body, particularly within the gastrointestinal system. They often contain high levels of sugars, unhealthy fats, artificial additives, or refined grains. Consuming these foods regularly can disrupt the delicate balance of bacteria in your gut and lead to various health problems.
Eat Gut-Friendly Foods to Heal
If you’re trying to heal your body, try these anti-inflammatory foods that can help heal your digestive system. Listen to your body as much as possible and eliminate the foods that cause you or your baby to react negatively.
- Lots of raw (or slightly cooked) greens, especially dark leafy and dandelion greens
- Vegetables, fresh or steamed
- Fruits and berries
- Brown rice
- Meats – chicken, beef, turkey, pork, fish (grass-fed or wild-caught, if possible)
- Full-fat organic or raw dairy, if tolerated
- Fats & oils (avocado, coconut, olive, butter, or ghee)
- Fermented foods like sauerkraut and kefir (ease these in gradually)
Use Gut-Friendly Herbal Remedies
Herbs and foods like calendula, clove, pumpkin seed, pumpkin oil, dandelion, milk thistle, and coconut oil offer anti-fungal properties and liver cleansing agents that help digestion and fix a leaky gut. Herbal remedies like the ones below contain these herbs and will give you a nutrition boost through herbal tinctures which are easily absorbed by your body.
Bitter herbs are included in this tincture which helps get our stomach acids flowing to properly absorb and digest food. When food isn’t digested properly, it can lead to uncomfortable feelings.
This tincture is safe for ages 1+. There are no known contraindications in pregnant or breastfeeding moms who take this.
Gut Health Oil is a prebiotic blend that combines anti-fungal oils with anti-inflammatory and antibacterial herbs to help prevent candida overgrowth in the gut. Use this oil to fight yeast,
parasites, inflammation, stomach issues, and more.
Safe for ages 1+. Use caution while pregnant or breastfeeding (start slowly and monitor closely).
Stay Well Hydrated
Many people don’t associate drinking water with fixing their digestive issues. As a breastfeeding mom, especially, you need to drink quality water to ensure you’re cleansing your liver and supporting milk production.
Drink to thirst and drink when your baby drinks. Your urine should be a pale yellow color if you’re well hydrated. Add in electrolytes like coconut water for minerals also.
Exercise
Engaging in physical activity helps to remove toxins from your body through your lymphatic system. When you’re cleared by your midwife or doctor after the birth of your baby, slowly start incorporating exercise into your new routine. It can be as simple as chasing the kids around to get you sweating, or playing with the kids in the pool.
What Is the Best Probiotic for Mastitis?
Mastitis occurs when breast tissue becomes inflamed and causes breast pain and discomfort. Many moms stop breastfeeding because they get mastitis and it becomes too painful. Many occurrences of mastitis can really leave a mom feeling discouraged.
The good news is that probiotics are known to help reduce mastitis cases. This form of treatment is even listed in the new mastitis protocol by the Academy of Breastfeeding Medicine.
New research published in the journal Microorganisms shows probiotic supplementation during late pregnancy and in the early stages of breastfeeding reduces the risk
of developing mastitis by up to 60%. The L.salivarius strain is the most effective in probiotic use for breastfeeding mothers based on the above study. Look for a probiotic supplement that contains this like the Hyperbiotics 15 from above.
Choosing the best probiotics for nursing moms can make a world of difference in both your health and your baby’s health and well-being.
With so many options on the market, it’s important to consider factors such as strain diversity, potency, and needs. Remember to consult with your healthcare provider before starting any new supplements or making changes to your diet.
Whether you’re looking to boost immunity, help digestive issues, or promote overall gut health, there is a probiotic out there that can meet your needs. So go ahead and give these friendly bacteria a try – your body (and baby) will thank you!
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