Postpartum Nutrition – Nourishment in the “Fourth Trimester”
The postpartum period is messy and hard, but a beautiful and sacred period of time for new parents – particularly for mom. It is meant for bonding with baby and recovering from the pregnancy and birth. Your body just underwent a major workout to grow and birth your new baby and therefore, it takes time for your body to heal. This is a tough thing to accomplish with our modern, fast-paced society. Not to mention, that every pregnancy is different and for some women, who have had a rough pregnancy and perhaps could not get in adequate nutrients – recovery might take a lot longer. Things like breastfeeding for many moms also take some adjustment time. Let’s face it, the postpartum period is not easy and, as with your pregnancy, it requires a lot of dedication and grace with your body as you adjust to this new role.
Postpartum Nutrition
There are a lot of things that a mom needs to do during what is known as the “fourth trimester” and while we won’t get into all the things – nutrition is what we will discuss. Getting the right nutrients in right away after birth is one of the best things a mom can do for herself. Also, keep in mind – when you breastfeed, your body is working even harder post-birth!
Key Nutrients that are Low Post-Birth
- Folate
- Vitamin D
- Iron
- Selenium
- Zinc
- Fats, and Fatty Acids
Postpartum Diet
Anti-inflammatory Foods
- Bone Broth – Incredibly healing, full of nutrients (particularly collagen).
- Salmon – rich in Omega-3s.
- Eggs – packed with 13 essential vitamins and nutrients.
- Leafy Greens – rich in iron and calcium, but it also helps your body to gently detox.
- Avocado – rich in folate, potassium and healthy fats.
- Chlorella – single-celled algae, known to be a powerful blood purifier and liver detoxifier.
Warm & Digestible Foods
- Rice pudding with spices, ghee, raw sugar, basmati rice.
- Oily, spiced cooked vegetable soups/stews.
- Cream of wheat with dates.
- Yams, sweet potatoes, cooked roots
- Date & almond shake – soak the almonds!
- Spiced warm raw cow’s milk.
- Simple yogurt (homemade yogurt is great!).
Additional Tip: Constipation Relief: This is common for most moms in the postpartum period as their hormones are settling back into place during your recovery. Here is a quick recipe to try to relieve it: 1 tbsp of flax seeds + 3 tbsp of water. Let it soak for a few minutes and then eat.
Hydrate and then hydrate some more!
Aim to get about 100 ounces of water a day, especially if you are breastfeeding! Here are some other drinks to enjoy:
- Coconut water
- Kombucha
- Raspberry leaf tea
- Nettle tea – only a small amount
- Green tea
- Hibiscus
- Chamomile tea
The postpartum period is such a special time. You will be so tired but every single moment you have with your newborn will be magical despite all the challenges. Remember – you are doing the best you can, so give yourself a lot of patience as you navigate this sensitive time!
Lindsay is an author, motivational speaker, birth psychology and maternity health specialist & natural mommy blogger for Our Green House.