Top Postpartum Foods
Most people know pregnancy increases your nutrient requirements, but did you know that nutrient needs are actually higher during early postpartum?
YUP! It’s true - and here’s why!
Most obviously, your body will need to replenish the nutrients that were transferred to your baby during pregnancy. Moreover, you need a lot of nutrients to recover the energy expended during the birthing process, especially for tissue repair (this is true for all women, as pregnancy places huge demands on your connective tissues, but is EXTRA important if you have had a tear/episiotomy or had a surgical birth). Also, if you are breastfeeding, your body has the huge task of making milk, something that is very “nutritionally expensive”.
So how the heck are you supposed to prioritize nutrition while also tending to a newborn sleep deprived emotional and healing from your birth experience?
You will need HELP!! Staying well-nourished while caring for a baby and recovering from pregnancy and childbirth takes HELP FROM OTHERS (whether that’s family members, a meal delivery service, a postpartum doula, a combination of these options.) Support systems will look different for each family, but the foods should look similar. Below are some ideas to help you plan for a nutrient dense postpartum!
Soups, hearty stews, and curries made with bone broth. “Warming” comfort foods supply collagen-building amino acids -(key to supporting perineal and pelvic floor healing), electrolytes, and many micronutrients.
High-iron, high-protein foods, such as slow-cooked meat (think pot roast or pulled pork) and organ meats, such as liver, kidney, and heart. Remember that you can hide liver in many recipes, like chili, meatloaf, shepherd’s pie, and meatballs. They also make GREAT first food options for your little one when developmentally ready.
High-fat foods, like pork, butter/ghee, fatty fish, nuts/seeds, etc. These help keep you full and can actually enrich your breast milk with slightly higher fat content.
Foods rich in omega-3 fats, such as seafood, eggs, and grass-fed beef. Like in pregnancy, choline is needed in higher amounts while breastfeeding, key for baby’s continued brain development, and benefit your brain health as well.
Iodine-rich foods, such as fish/seafood or seaweed-infused broths (this can be as simple as adding a piece of dried kombu to your batch of bone broth). Roasted nori “seaweed snacks” are a convenient high-iodine food.
Soft-cooked vegetables (instead of raw veggies or salads), as these are easier on digestion.
Well-cooked grains/starches, such as oatmeal, rice, sweet potatoes, plantains, etc. (eaten alongside plenty of fat and protein to provide enough energy and stabilize your blood sugar).
About The Author
Dana Ramsey is a Certified Nurse Midwife and has spent the past 15 years helping women navigate their gynecology, pregnancy, postpartum and menopausal challenges. Dana is dedicated to helping her patients overcome conditions impacting their ability to conceive and maintain a successful pregnancy.
