As you sit on the sofa one evening, tired after a day full of feeding, you begin swiping through the food delivery options. After all, you deserve a nice meal, and one that can be brought right up to your doorstep, fully cooked and ready to be eaten. Eventually, you settle on your favourite restaurant and excitedly choose your favourite dish – the shrimp linguini. But just before you hit the ‘order now’ button, you’re struck by a sudden thought. Is it safe to eat shrimp whilst I’m breastfeeding?

Is it safe to eat shrimp when breastfeeding?

If you’re a shrimp lover, you’ll be happy to hear that so long as you don’t exceed three portions a week – and it’s fully cooked – you can eat shrimp whilst breastfeeding! In fact, it’s actually a fantastic option if you’re looking to get the general recommendation of 2 portions of low-mercury seafood a week.

But why is that? What benefits does eating shrimp offer me and my baby?

Are there any benefits to eating shrimp whilst breastfeeding?

Eating shrimp will help with your baby's brain development. Shrimp are an excellent source of choline and omega-3 fatty acids, both of which will be passed through your breast milk, and prove essential for your little one’s brain development.

Shrimp is a great source of iron. During childbirth, it’s natural for mothers to lose rather a lot of blood, which can then lead to lower levels of iron. So, eating iron-rich foods like shrimp is especially important after childbirth. Without sufficient iron in your blood, you and your baby are at risk of anaemia, a disease that causes fatigue and general weakness, amongst other things.

Shrimp are full of essential vitamins and minerals. Shrimp are also known to contain selenium and iodine, which both support thyroid health.

Shrimp can also help with recovery after giving birth. Since shrimp is a lean protein, it will help to rebuild muscle and tissue damaged during the birth.

But are there any risks of eating shrimp while breastfeeding?

Any shrimp you eat must be fully cooked. While it is very rare, it is possible for an infant to become infected if their mother has food poisoning. Since raw fish can sometimes carry bacteria, it’s best to fully cook the seafood you eat. To make sure your shrimp is fully cooked, check that the flesh is opaque (non-translucent). That being said, you can eat sushi as a breastfeeding mother if you trust the establishment it has come from.

Be wary of mercury levels. All seafood will contain some level of mercury, and while shrimp is on the lower end, it’s still important for you and your baby’s development that you don’t go overboard and eat too much. So, you really shouldn’t have more than two portions of seafood a week.

If you can, opt for wild-caught shrimp. The problem with farmed shrimp is that it is unregulated, so it may contain unhealthy levels of unwanted substances. Wild-caught shrimp is the safer option.

Can I eat shrimp whilst breastfeeding?