5 Nourishing Foods for Postpartum Recovery

Growing a baby is an incredible feat! It is a demanding process that needs a lot of nutrients for baby to grow and develop. If you are in your first few months postpartum, or are currently pregnant and planning ahead, know that the first couple of months after birth is when eating nourishing and nutrient dense foods can have a big impact on healing, replenishing nutrient stores and breastmilk production. Although there are so many amazing foods that could be discussed here, this article limits it to my top five.

Before going any further, it is important to highlight that if you are breastfeeding, your nutritional and energy requirements are even higher than when you were pregnant, so ensuring you are eating enough in general is the most important place to start. Opting for nutrient-dense foods where you can will only benefit you, your breastmilk and ultimately, your baby.

Slow-Cooked Meats, Broths and Stews

Meat such as beef, lamb and chicken contain the most bioavailable forms of protein and iron. They are also rich in zinc, vitamin B12 and vitamin A - key nutrients for energy, healing and wound repair. Being slow-cooked, the meat is softer and easier for the body to digest. Making a broth, soup or stew with your slow-cooked meat means the added benefit of collagen and other amino acids (found in connective tissues) that are essential for wound repair and skin elasticity, think uterus and skin shrinking back down. These types of meal are also great for increasing fluid intake. 

Fish and Seafood

Small, oily fish (including salmon, trout, mackerel, sardines and herring) contain anti-inflammatory omega-3 fatty acids, EPA and DHA, which have incredible health benefits, not only to maternal health and recovery but also to baby’s development. DHA is highly concentrated in the brain, making it a vital addition for foetal brain and vision development, both during pregnancy and while breastfeeding (PMID: 33255561). In fact, the amount of DHA found in breastmilk is related to how much mum consumes, so if you do not eat fish, a supplement may be beneficial. DHA the baby accumulates during pregnancy comes from maternal stores so even if you are not breastfeeding, it is important to restore your own DHA supply postpartum. Fish and seafood also contain minerals such as iodine which is critical for maternal and infant thyroid health. Aim for 2-3 serves of small fish each week, avoiding larger, predatory fish that contain higher levels of mercury.   

 Well-Cooked Vegetables and Grains

These not only contain an abundance of vitamins, minerals, phytonutrients and antioxidants, they are also great sources of fibre. Fibre is crucial for overall health and regular bowel function. Certain fibres (such as soluble fibre from oats, beans, apples, carrots and barley) also help soften bowel motions, making them easier to pass and reducing the likelihood of constipation - something you may want to avoid while your body is healing! In many traditional cultures, emphasis is placed on warming, cooked vegetables and fruits, rather than raw which tend to be avoided as they are harder on the digestive system. Try to buy organic where possible to reduce your intake of pesticides and other chemicals. 

Eggs

A rich source of choline, 2 eggs a day provide you with 12g protein along with B vitamins, vitamins A, D, E and K and a variety of minerals - they are a nutritional powerhouse! Choline is a nutrient that is vital for infant nervous system development and cognitive function (PMID: 38892700). Again, the amount baby gets through breastmilk depends on how much mum eats, so eating eggs is a great place to start. Aim for free-range or organic eggs if possible. Other foods that contain choline include meat, fish, dairy products, soybeans and shiitake mushrooms. It is worth making sure choline is included in your prenatal supplement as it also helps to prevent neural tube defects.

Fluids

While not a food, getting enough fluids postpartum is important for breastmilk production, keeping bowel motions regular, improving energy levels and flushing out waste products, amongst many other things. Fluid intake recommendations for breastfeeding women is around 2.5L per day (2L if you are not breastfeeding). While drinking plain water is fine, try to incorporate warming drinks where possible, such as herbal teas (that are safe for lactation), warm milk with some spices such as turmeric, ginger and cinnamon, and warm water flavoured with fresh fruit or ginger. Drinking fluid in food form such as with soups, stews and broths has the added benefit of containing electrolytes and other minerals. 

A Note for Vegetarians and Vegans

As you may have noticed, many foods and nutrients discussed here are found in animal products - protein, collagen, vitamin A, zinc, vitamin B12 and iron. While some of these nutrient can be found in plants, most are either less bioavailable (meaning the body cannot use them as easily so you need to eat more of them), found in lesser amounts or absent altogether (such as vitamin B12). Tailoring your diet to ensure you are meeting your nutritional requirements through food and supplements while on a plant-based eating pattern may be necessary. A nutrition professional can help guide you if needed.

In Summary

Nourishing yourself postpartum is so critical for you and your baby’s future health. Not only is it important for wound healing, recovery, lactation and providing your baby with the nutrients they need, but also for ensuring your body is nutritionally ‘stocked up’ should you wish to fall pregnant again in the near future. It is recommended that you continue taking a prenatal supplement for the first 4-6 months postpartum to ensure you are meeting the nutritional requirements, as it is a safety net for those days when you are busy, tired and do not have the energy to make a full meal, which lets face it, can be common in those early days!


Note: The information contained in this article is for general information purposes only and is not intended to replace the advice of your doctor. Any dietary or supplement changes should be made under the guidance of a healthcare professional.