By Jasna Cameron

After the initial excitement of finding out I was pregnant, I began combing the internet for what I should and shouldn't do. I gathered as much information as possible to ensure that I was making all the right decisions and was not eating foods that could affect my baby.

Sushi was one of the first things I was advised to give up when I found out I was pregnant. As an avid sushi fan (I would eat sushi four times a week), it was one of the hardest things I ever had to do. When my daughter was born, I told myself that I was going to celebrate by eating a HUGE plate of sushi. However, my mother was sure sushi could contaminate my breast milk. I was devastated, but I immediately started researching the subject.

It turns out she was only half wrong.

Risks of Eating Sushi While Pregnant

Sushi is a traditional Japanese food consisting of cooked rice, vegetables, and raw seafood, which is potentially dangerous for various reasons. During pregnancy, the main reason moms should avoid sushi is that it may lead to a foodborne illness known as Listeriosis. Listeriosis develops when raw fish infected with a bacteria known as Listeria is ingested. Symptoms can be quite severe, ranging from diarrhea to vomiting and fever. The consequences can be even worse as the mother can pass the pathogen through the placenta to the fetus, leading to preterm labor, pregnancy loss, or a stillbirth.

The risks were just too high in pregnancy, and giving up my favorite food for a few months was a no-brainer.

Breastfeeding and Sushi

I was relieved to discover that even though sushi was potentially dangerous during pregnancy, my breastfeeding diet did not have to suffer. This is because the bacteria or parasites that may be found in raw fish do not pass through the breastmilk to the baby.

My mother still wasn't convinced that it was OK to eat sushi if I was breastfeeding. She remained the advocate of the conventional wisdom that sushi is a high risk not just for pregnant women, but for breastfeeding moms and their babies too. She backed it up with research stating that raw fish contains bacteria that may cause a bacterial infection in the mother. The bacterial infection may not have as severe consequences for a nursing infant as it does for the fetus, but it may negatively impact the nursing process by making the mom too sick to breastfeed. And according to my mother, we never truly know where the fish we eat comes from.

I countered this by saying I would do my own research and find only the most reputable restaurants which guarantee top-quality healthy products.

Not one to back down easily, my mother forwarded me further research urging breastfeeding mothers to avoid all fish high in Mercury.

It is true that expert lactation consultants and dietitians specializing in postpartum health stress that Mercury is a neurotoxin that can affect the development of the baby’s brain system and nervous tissue.

Eating fish that are high in Mercury while breastfeeding can be risky because Mercury can pass through your breastmilk. The quantity of Mercury found in breastmilk may be small, but babies are extremely sensitive to this toxin.

Fish to Avoid

It may be a good idea to be more informed on the type of fish you must avoid and only eat fish with low levels of Mercury. The American College of Obstetricians and Gynecologists advise avoiding the following types of fish if you are breastfeeding:

• Shark

• Swordfish

• King mackerel

• Tilefish (from the Gulf of Mexico)

• Marlin

• Orange roughy

• Bigeye tuna

The Benefits of Eating Fish While Breastfeeding

The American Heart Association and the American College of Obstetricians and Gynecologists advocate eating at least two servings of fish a week. Because fish is a great provider of omega-3 fatty acids, which are crucial for brain development in infants, breastfeeding moms ought to make them an essential part of their lactation diets. Studies have provided ample evidence of increased levels of omega-3 fatty acids in the breastmilk as a result of fatty fish consumption.  

And it is not just omega-3 fatty acids; fish is a good source of vitamins D and B12 and iron, zinc, iodine, choline, and lean protein. As a result, the health benefits for both mom and baby are plentiful.

Fish particularly good for breastfeeding moms include mackerel, tuna, salmon, sardines, and herring.

Alternatives to Sushi

However, if you are still unsure after balancing the risks and the benefits, explore some of the delicious alternatives to satisfy your sushi cravings. For example, vegetable sushi offerings are an excellent substitute for the real thing. You may also want to try out the cooked sushi specials if you are worried about the raw fish.

Conclusion

After the whole sushi saga with my mother, who based her assumptions on her preference of numerous breastfeeding myths, the best advice I can give you is to do some of your own research. I opted for treating myself to excellent restaurants well known for their sushi specialties, where I insisted on low mercury seafood on their menu. I also explored various vegan sushi alternatives, which were a surprising delicacy. Don't forget there are also some sushi offerings with cooked fish and others with exciting vegetable combinations.