Nourishing Your Body Postpartum
Did you know that in some cultures, there is a set healing period of 1-3 months after giving birth? During this time, the birthing parent rests, eats, and focuses on feeding the baby while a support system handles other daily tasks. Sounds incredible, right?
Unfortunately our society and way of life doesn’t always allow new parents the proper space and time to fully rest and heal following childbirth. We’re expected to “do it all” with minimal support and within a (ridiculously short) period of 6 weeks.
In actuality, the postpartum healing and recovery process is months long with some professionals advocating that it extends more than a year after childbirth. During this time, nutrition often falls to the wayside in favor of simply surviving day to day.
Well, I’m here to tell you that postpartum nutrition should be at the forefront of your mind as you get closer to your due date. Your nutrition needs don’t just stop with the arrival of your little one.
The Benefits of Nutrition Postpartum
Improved healing and recovery - Certain nutrients (like protein, iron, zinc, and vitamin C to name a few) speed up the recovery process by helping to heal tissues and replenish nutrient stores that are depleted during childbirth.
Supporting milk production - If you choose to breast/chestfeed, your diet impacts the nutritional quality of your milk. (Psst, check out this post on breastmilk to learn what this incredible substance provides your little one).
Improving energy levels - There’s no question that having a newborn who wakes you throughout the night is not the ideal formula for feeling well rested and energetic. While I’ll never make the claim that nutrition will be the magical, energy-providing cure for your sleep deprivation, nutrition can certainly play a role in minimizing your fatigue. Ensuring you’re eating enough and including a wide variety of foods and nourishing meals provides the foundational support for your energy levels throughout the day.
Mental well being - There’s a significant link between your nutrition and your mental health. Even simple changes can have a big impact on your mood. Ensuring you’re eating enough, staying hydrated, and including a wide variety of foods can contribute to improved mood. On top of that, sharing a meal with friends and family can foster connection which also serves as a mood booster!
nutrition in the postpartum period
Hydration - Staying hydrated is easier said than done, but is so important in the postpartum period. A good goal to aim for is about 2-2.5 L if you’re formula feeding and 3-3.5 liters per day if you’re breastfeeding. However, this varies based on how much your little one is breastfeeding, the weather, and your activity level. Constipation or dark colored urine are signs you may need to increase your fluid intake. Try keeping a water bottle close by and sip on it through the day. And remember that hydration doesn’t just come from water! You can reach your fluid goal from soups, fruits and vegetables, and other beverages.
Protein - Including enough protein will help speed up the healing process. Collagen-rich protein sources will also provide essential amino acids like glycine that are beneficial for healing connective tissue and maintaining skin elasticity. Protein sources include meat, seafood, poultry, dairy, nuts & seeds, beans, tofu, and lentils. Foods that are especially rich in collagen include bone broth, slow cooked meats (especially tougher cuts), and whole bone-in poultry.
Fermented Foods - Foods that are naturally fermented are beneficial for gut health in the postpartum period. These foods are especially significant if you needed antibiotics for any reason! Fermented foods are full of beneficial probiotics that will help restore a healthy gut microbiome and support regular bowel movements. Consumption of fermented foods has also been linked to lower depression and anxiety postpartum. Some options for fermented foods include sauerkraut, kimchee, various fermented vegetables, and kefir. Of note, make sure they contain live cultures - they’ll often be found in the refrigerated section.
Iron - After childbirth, it’s important to replenish your iron stores, especially if you’ve lost a considerable amount of blood. Low iron levels can contribute to fatigue and dizziness. Iron sources include meat, seafood, poultry, tofu, lentils, beans, and fortified cereals.
Omega-3s - Similar to during pregnancy, it’s important to keep up your intake of omega-3 fats, especially DHA. These provide important nutrients for your little one’s brain and vision development. If you choose to breastfeed, your breastmilk reflects your own intake of omega-3s (how cool is that!). A major source of DHA is seafood with sardines, mackerel, salmon, and herring providing some of the highest amounts. Fortified eggs and dairy are also common sources.
Iodine - This is a commonly overlooked nutrient, however it’s more and more common that folks are not getting enough of this trace mineral postpartum. If you’re not including dairy, seafood, or iodized salt regularly, this may be a key nutrient check out. Your body needs even more iodine during lactation so don’t sleep on this nutrient if you’re breastfeeding. It plays a role in infant growth and development and can be found in iodized salt, dairy products (milk, cheese, yogurt), seafood, and seaweed (like nori and kombu).
Choline - This brain building nutrient continues to be important even after pregnancy. If you haven’t heard of this nutrient, check out this post on 5 key nutrients during pregnancy. It’s important during lactation for immune support (both for the parent and baby) and is required at even higher amounts postpartum compared to pregnancy. It can be found in the highest amounts in liver, egg yolks, red meat, and fish.
Vitamin D - Vitamin D is one nutrient that all my clients get tested and is commonly supplemented because it’s hard to get enough from food and sun alone (check out this post to learn more about Vitamin D). It’s crucial for supporting the immune system, neurodevelopment, and mental health. Vitamin D has been shown to reduce the risk of postpartum depression and anxiety. Most of our Vitamin D comes from sun exposure, but it can also be found in fatty fish, organ meats, egg yolks, fortified dairy products, and mushrooms.
Foods to include postpartum
Grains and starches
Leafy greens
Meat & poultry
Salmon
Fermented foods
Eggs
Nuts & seeds
Bone broth
Lentils & beans
Are you looking for more support in planning for postpartum?
I help folks who are sick of the confusing and contradictory nutrition advice online and instead want evidence-based guidance and recommendations. My goal is to lessen your stress before, during, and after pregnancy by providing you with the tools and support you need to nourish both you and baby.
If you’re feeling at all curious, I encourage you to click on the link below and book a FREE 15-minute Discovery Call with me!
Interested to learn more? Check out these related posts!
*The information on this website is provided for educational purposes only and should not be treated as medical advice. Cultivated Nutrition, PLLC makes no guarantees regarding the information provided or how products and foods may work for any individual. If you suffer from a health condition, you should consult your health care practitioner for medical advice before introducing any new products or foods into your health care regimen. Always speak to a qualified practitioner before making any changes to your diet or nutrition. For more information, please read our terms and conditions.
