Fueling Your Body Postpartum

We focus so much on what we’re eating while we’re pregnant, but often don’t give a lot of though to what we’re putting in our bodies after birth. It wasn’t until a conversation I had with Boram Nam, the founder of the first ever postnatal retreat in the United States, that I learned about the types of food we should be fueling our bodies with after baby arrives. According to Boram, even if you give birth in the summertime, it’s vital to eat food that is warm. It’s also important to focus on food that had blood replenishment and hydration. High in fiber and low in sodium. 

I’ve done some of my own research and learned that in other cultures, food is such a vital part of postpartum care, especially in the first 40 days postpartum. But what exactly are the best types of foods and how can we make them for ourselves and the new mamas in our lives? Scroll down for more on this!

Soups, hearty stews, and curries made with bone broth

These warming comfort foods supply collagen-building amino acids (glycine, proline, and hydroxyproline—all key to supporting perineal and pelvic floor healing), electrolytes, and many micronutrients. This group of foods is the #1 most common tradition you see repeated in different cultures across the globe.

This past weekend, I made this Wild Rice & Orzo Chicken Soup for two mama friends with days old babies at home, replacing the chicken broth with bone broth. It was a huge hit!

High-iron, high-protein foods

Think of slow-cooked meat, like pot roast or pulled pork.

High-fat foods, like pork, butter/ghee, fatty fish, nuts/seeds, etc., help keep you full and can actually enrich your breast milk with slightly higher fat content.

Foods rich in omega-3 fats

You can find omega-3 in seafood, eggs, and grass-fed beef. These foods also provide choline. It’s recommended to eat foods with higher amounts of choline while breastfeeding because it’s key for baby’s continued brain development, and will benefit mamas brain health as well.

Iodine-rich foods

Add fish/seafood or seaweed-infused broths into your diet. Roasted nori “seaweed snacks” are a convenient high-iodine food. I love getting these seaweed snacks from Trader Joe’s.

Soft-cooked vegetables

Instead of eating raw veggies or salads, cook your veggies before you eat them, 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).

We’re excited to start sharing postpartum recipes as a new series on our blog. Stay tuned for a new recipe every week!