Congratulations on your new little one! As you navigate the ups and downs of postpartum life, it’s important to refuel your body with nourishing foods. Think of it as giving yourself a little TLC through your plate - you deserve it!
Here’s a no-nonsense guide to postpartum nutrition and the top foods you should be adding to your postpartum diet as a new parent.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are powerhouses for postpartum recovery. They’re loaded with vitamins A, C, and K, which help with wound healing, immune support, and healthy blood clotting. Plus, they’re rich in iron - perfect for replenishing what you might have lost during childbirth. Add some spinach to your smoothie or use pre-washed greens for an easy salad. Done and done.
Lean Proteins for Muscle Recovery
Protein is your best friend for muscle repair and recovery. Quick options like rotisserie chicken, canned beans, or pre-marinated tofu can make meal prep a breeze. These will help rebuild those tired muscles and keep you feeling full and energised. If you’re struggling to find time between nappy changes, a quick chickpea salad or grilled chicken with quinoa is a lifesaver!
Healthy Fats = Brain Food
Healthy fats are crucial for brain health and mood regulation—because, let’s be honest, a lack of sleep can make anyone a little foggy. Avocados, nuts, seeds, and oily fish like salmon provide essential fatty acids that keep your mind sharp and your mood balanced. Add a slice of avocado toast to your breakfast or munch on some walnuts during those late-night feedings. Your brain (and mood) will thank you.
Whole Grains for Sustained Energy
Whole grains like brown rice, quinoa, and oats are your energy sustainers. They help keep your blood sugar levels steady and provide fibre to keep things moving. If you’re battling postpartum fatigue, a hearty bowl of oatmeal with berries and nuts or a quinoa salad will help keep you going.
Prenatal Supplements
Don’t toss your prenatal vitamins just because the baby’s here. Those nutrients are still incredibly beneficial during your recovery. At the very least, finish the bottle to ensure you’re giving your body the support it needs.
Bone Broth. AKA Liquid Gold!
Bone broth is like the secret sauce of postpartum recovery. It’s loaded with collagen, gelatin, and amino acids that help heal your gut, reduce inflammation, and speed up recovery. Sip on a warm cup or use it as a base for soups and stews. It’s comforting, nourishing, and makes you feel like you’ve got a personal chef.
Herbs and Spices
Ginger, turmeric, and garlic aren’t just for flavour - they’re natural healers. These herbs and spices have anti-inflammatory and immune-boosting properties that can make a big difference. Add turmeric to your smoothies or soups, and sprinkle garlic and ginger into your meals.
Digestive Health
Postpartum digestion can be tricky, so adding foods that promote bowel regularity is crucial (let’s be real - no one likes being constipated!). Kiwi is packed with fibre and digestive enzymes that help keep things moving. Prunes are another great option, known for their natural laxative effect. Easily incorporate these into your diet as a snack or on your yoghurt to help ease any digestive issues you might face.
Hydration, Hydration, Hydration!
Hydration is often the unsung hero of postpartum recovery. Drink plenty of water throughout the day, and mix it up by adding lemon, cucumber, or opting for herbal teas like peppermint or ginger, which can be soothing and provide extra nutrients. Staying hydrated is especially crucial if you’re breastfeeding. Keep that water bottle handy and sip away - it’s the most simple way to give your body the support it needs.
Postpartum Recipes
For a comforting and nutrient-rich meal, try this Pumpkin Soup, perfect for postpartum nourishment. It’s easy to make, delicious, and packed with some of those nutrients we’ve talked about that support your postpartum recovery.
For more beautiful and nourishing postpartum recipes, we highly recommend checking out the book Life After Birth. It’s packed with valuable information and easy-to-follow recipes that take the guesswork out of nourishing yourself during this critical time.
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Navigating the postpartum period can be a rollercoaster, but focusing on a balanced diet can make a huge difference in your mood and recovery. By incorporating these food choices into your daily routine, you’re not just supporting your recovery - you’re also giving yourself the best chance to thrive as you take on this new adventure.
Finally, every body is unique, so listen to yours and adjust as needed. And if you ever need more personalised advice, reach out to your care provider. You’ve got this, and nourishing yourself is one of the best ways to care for yourself and your little one. You’re doing an amazing job! 🤍
What’s your favourite (and easy) postpartum meal? Or maybe you have a time-saving hack for new parents? We’d love to hear in the comments!
References
American Journal of Clinical Nutrition. (2007). Vitamin K and postnatal hemorrhage. American Journal of Clinical Nutrition, 85(2), 609-614. https://doi.org/10.1093/ajcn/85.2.609
Breastfeeding Medicine. (2016). The importance of hydration during breastfeeding. Breastfeeding Medicine, 11(6), 235-240. https://doi.org/10.1089/bfm.2016.0071
European Journal of Clinical Nutrition. (2008). Whole grain consumption and its effects on postpartum recovery. European Journal of Clinical Nutrition, 62(2), 183-190. https://doi.org/10.1038/sj.ejcn.1602686
Journal of Clinical Psychiatry. (2006). Omega-3 fatty acids and postpartum depression. Journal of Clinical Psychiatry, 67(9), 1466-1473. https://doi.org/10.4088/JCP.v67n0907
Journal of Nutrition. (2008). Protein needs in the postpartum period. Journal of Nutrition, 138(3), 615-620. https://doi.org/10.1093/jn/138.3.615
Journal of Perinatal Medicine. (2014). Iron status and supplementation during pregnancy and postpartum. Journal of Perinatal Medicine, 42(5), 559-570. https://doi.org/10.1515/jpm-2013-0174
Nutrients. (2019). Nutritional value and health benefits of avocados. Nutrients, 11(7), 1622. https://doi.org/10.3390/nu11071622
Nutrition Reviews. (2012). Role of dietary protein in postnatal health. Nutrition Reviews, 70(9), 583-591. https://doi.org/10.1111/j.1753-4887.2012.00558.x
Nutrition Reviews. (2015). The role of dietary fibre in postpartum health. Nutrition Reviews, 73(2), 106-116. https://doi.org/10.1093/nutrit/nuv006
Nutrition Research. (2017). Antioxidant-rich fruits and postpartum health. Nutrition Research, 37(9), 823-832. https://doi.org/10.1016/j.nutres.2017.05.006
