Many nursing mothers wonder about the safety of eating sushi. Certain types of sushi can be part of a breastfeeding diet, but important considerations apply. Paying attention to the type of fish and its preparation helps ensure both maternal and infant well-being.
Potential Concerns with Raw Fish
Raw fish presents several potential concerns, primarily related to contaminants and pathogens. Mercury content, particularly methylmercury, accumulates in fish tissues. Larger, longer-lived predatory fish tend to have higher levels. While cooking does not reduce mercury, this neurotoxin can pass from the mother’s diet into breast milk, potentially affecting an infant’s developing brain and nervous system.
Parasites, such as Anisakis, are another concern; thorough cooking kills them, making raw fish a greater risk. Additionally, raw or improperly handled fish can harbor harmful bacteria like Listeria and Salmonella. While direct transmission through breast milk is rare, severe foodborne illness in the mother can lead to dehydration, fever, and impact her ability to care for her baby.
Safe Sushi Choices and Alternatives
Nursing mothers have many safe sushi options. Cooked sushi, featuring thoroughly heated ingredients, is generally safe. Examples include California rolls made with imitation crab, rolls with cooked shrimp (ebi), or unagi (eel). Tempura rolls, which contain deep-fried ingredients, also provide a safe and flavorful choice.
Vegetarian and vegan sushi options eliminate fish-related concerns. Rolls filled with avocado, cucumber, sweet potato, or other vegetables are excellent alternatives. Inari, which consists of sushi rice inside a fried tofu pouch, is another safe and popular choice. While “sushi-grade” fish implies a certain level of quality and often refers to fish that has been frozen to reduce parasite risk, it does not remove bacterial contamination or mercury content.
Broader Fish Consumption for Nursing Mothers
Fish consumption offers important nutritional benefits for nursing mothers and their infants. Fish provides omega-3 fatty acids, specifically DHA and EPA, which are crucial for the development of the baby’s brain and eyes, as these nutrients are transferred through breast milk. Fish also supplies protein, vitamin D, and various minerals.
To maximize benefits while minimizing risks, choose low-mercury fish.
- Salmon
- Cod
- Light canned tuna (skipjack)
- Tilapia
- Catfish
- Sardines
The FDA and EPA recommend that breastfeeding women consume 8 to 12 ounces of low-mercury fish per week, typically amounting to 2-3 servings. Fish high in mercury that should be limited or avoided include:
- Shark
- Swordfish
- King mackerel
- Tilefish from the Gulf of Mexico
- Bigeye tuna
Practical Considerations for Dining Out
When dining out, nursing mothers can ensure their sushi and fish choices are safe. Choose establishments with a reputation for freshness, hygiene, and proper food handling practices. Inquire about the restaurant’s sourcing of fish and whether raw and cooked items are prepared using separate tools and surfaces to prevent cross-contamination. Proper refrigeration and temperature control are important for fish. If there is any uncertainty about the freshness or preparation of raw fish, opting for cooked sushi, vegetarian alternatives, or other non-fish dishes is a prudent choice.