Bringing a new life into the world is a joyous and transformative experience.
So as a mother it’s crucial to prioritize your health both for your sake and your family’s and a huge component of this is your postpartum nutrition.
As a Dietitian Mom myself, I’ll help you explore why postpartum nutrition is so important.
We’ll highlight key nutrients to increase, and provide insights into foods to avoid so that you are well-equipped for your maternity leave.
Remember that postpartum nutrition is not just for the breastfeeding Mom, but for the physical and mental healing that comes after childbirth for everybody – good nutrition is vital and can help speed up these processes!
The recommendations for women aren’t complicated and are primarily just general healthy eating guidelines that will benefit you far beyond this “fourth trimester”.
So let’s get started!
Why Postpartum Nutrition is Important
During the postpartum period there’s physical healing and hormone regulation that needs to occur.
All of which can affect your physical and mental health and all are related to nutrition.
Good postpartum, or postnatal, nutrition offers numerous benefits for both you and your new baby.
Here are some key advantages that postpartum nutrition research have confirmed:
- Faster Recovery
An adequate postpartum diet helps the healing process after childbirth. Nutrient-dense foods provide the necessary building blocks for tissue repair, helping you recover more quickly from the physical demands of labor and delivery.
- Energy Restoration
The postpartum period can be physically exhausting, with interrupted sleep and increased energy demands. Proper nutrition replenishes energy levels, enabling you to better cope with the demands of caring for a newborn and managing your daily activities (without losing your mind).
- Hormonal Balance
Nutrient-rich foods contribute to hormonal balance, which is crucial for emotional well-being. Balancing hormones can help alleviate mood swings, reduce postpartum blues, and support mental health during this transition.
- Optimal Breast Milk Production
For breastfeeding mothers, good nutrition is directly linked to the quality and quantity of breast milk. Consuming a well-balanced diet ensures that the mother provides her baby with essential nutrients for growth, immune system support, and overall development.
- Weight Management
Prioritizing nutritious foods assists in postpartum weight management. While it’s important to embrace and appreciate the changes in one’s body after pregnancy, a balanced postpartum diet helps you achieve a healthy weight in a sustainable and nourishing way.
- Prevention of Postpartum Anemia
Iron-rich foods are crucial in preventing postpartum anemia, a common condition after childbirth due to blood loss during delivery. Adequate iron intake supports the production of red blood cells, preventing fatigue and weakness. Things we don’t need any more of after giving birth.
- Improved Sleep Quality
Certain nutrients, such as tryptophan found in turkey and dairy, can contribute to improved sleep quality. A well-nourished body is better equipped to regulate sleep patterns, allowing you to get more restorative sleep during this challenging period.
- Enhanced Immune Function
Proper nutrition supports the immune system, helping the body fend off infections and illnesses. This is particularly important during the postpartum period when you are more susceptible to infections, especially if you have had a c-section.
- Bonding and Emotional Well-Being
It’s no secret that sharing nourishing meals with loved ones can create a positive environment and contribute to emotional well-being. A good postpartum diet can be a shared experience that enhances the bonding between you, your partner, and other family members.
- Long-Term Health Benefits
Establishing healthy eating habits during your maternity leave sets the stage for long-term well-being. It can reduce the risk of chronic conditions such as diabetes, cardiovascular disease, and obesity in the years to come.
What a Postpartum Mother Should Eat
While general healthy eating is the main goal after childbirth, there are a few particular nutrients that need a bit more attention.
These nutrients also depend on which scenario(s) your motherhood journey is taking; breastfeeding, non-breastfeeding, and/or c-section healing.
These instances cause the body to have an increased demand for certain nutrients.
Nutrients for Breastfeeding Mothers
Did you know that you need more calories with breastfeeding than at any point in your pregnancy?
Of course we want these calories to be nutrient-dense ones and not from added sugars or saturated fats.
Use this list below for idea inspiration on where these nutrient-dense calories should come from:
Essential for bone health, calcium is crucial for both you and your baby. Incorporate dairy products, fortified plant-based milk, and leafy greens into your diet. Get full high-calcium recipes here!
Promotes brain development in infants and has protective effects against postpartum depression. Enjoy fatty fish, chia seeds, flaxseeds, and walnuts to boost your omega-3 intake. Get full high omega-3 recipes here!
Combat postpartum fatigue and support blood production by including lean meats, beans, and iron-fortified cereals in your meals. Get iron-rich recipes here!
- Protein
Vital for tissue repair and muscle recovery. Include lean meats, poultry, fish, eggs, dairy, legumes, and nuts in your daily diet.
- Folate
Aids in the production of DNA and red blood cells. Incorporate leafy greens, citrus fruits, and legumes to meet your folate needs.
- Iodine
An essential nutrient for thyroid hormone regulation, which affects your baby’s growth and neurological development. Instead of reaching for your sea salt grinder, just stick to your normal iodized table salt.
- Choline
Helps with the baby’s growth and development of the brain and spinal cord. You can typically meet your choline requirements by eating dairy and protein-rich foods.
- Hydration
It’s important to maintain proper hydration while breastfeeding to keep adequate milk supply. An easy rule of thumb that I recommend is to drink enough water to keep your urine pale yellow. For the average adult female, this is about 16 cups.
Nutrients for Non-Breastfeeding Mothers
It’s a common misconception that only breastfeeding mothers have increased needs, but this is not the case.
Labor and the demanding lifestyle of caring for a newborn creates a need for a few specific nutrients as well.
While you’re taking care of your newborn, look to include some of these nutrients in your diet to also take care of yourself:
Continue to prioritize iron-rich foods to replenish your body’s stores and prevent postpartum anemia. Get recipes here!
- Vitamin D
Essential for bone health and mood regulation. Spend time outdoors and include vitamin D-rich foods like fortified cereals and fatty fish.
Maintain healthy bone density with adequate calcium intake. Choose dairy or fortified plant-based alternatives. Get calcium recipes here!
- Protein
Support your body’s recovery with protein-rich foods such as lean meats, poultry, fish, eggs, dairy, legumes, and nuts.
- Fiber
Combat postpartum constipation with high-fiber foods like whole grains, fruits, vegetables, and legumes.
Has protective effects against postpartum depression. Enjoy fatty fish, chia seeds, flaxseeds, and walnuts to boost your omega-3 intake. Get full high omega-3 recipes here!
Nutrients for C-Section Healing
Having a cesarean delivery results in a longer recovery period.
Proper nutrition can help heal your wound faster and combat risks to infection.
Be sure to incorporate some of these nutrients into your daily eating habits to help with postpartum healing:
- Vitamin C
Supports collagen formation and wound healing. Enjoy citrus fruits, strawberries, kiwi, and bell peppers.
- Zinc
Aids in tissue repair and immune function. Include zinc-rich foods like lean meats, poultry, dairy, and whole grains.
- Vitamin A
Essential for skin regeneration. Incorporate sweet potatoes, carrots, spinach, and apricots into your diet.
- Protein
Crucial for tissue repair and recovery. Opt for lean meats, poultry, fish, eggs, dairy, legumes, and nuts.
- Fiber
Keep your stool bulky and soft – making it easier to pass. Keep the skin on fruits and vegetables and choose whole grain options when possible.
- Hydration
Not a nutrient, but staying hydrated is key for healing. Drink plenty of water to support overall recovery and tissue repair.
Foods to Avoid Postpartum
You may not have as long of a list of foods to avoid postpartum as you do while pregnant but it is important to remember that you still have some things to be mindful of, breastfeeding or not.
Foods to Limit for Breastfeeding Moms
“You are what you eat” is a common phrase we’ve all heard but now this statement also extends to the little one you are feeding with your own body.
Keep these food choices in mind so that you can have a positive breastfeeding experience for both you and your baby.
- Caffeine
While our morning coffee is a delightful ritual, too much caffeine can find its way into breast milk, potentially affecting your baby’s sleep patterns (I speak from experience on this one too). Opt for moderation and consider enjoying caffeine earlier in the day.
- Spicy Foods
Spices can add flavor to your meals, but some babies may be sensitive to strong flavors through breast milk. Experiment with milder spices and gradually reintroduce them to gauge your baby’s tolerance.
- Citrus Fruits
Citrus fruits, while packed with vitamin C, can sometimes cause irritation in a baby’s delicate digestive system. Consider limiting your intake of citrus fruits and juices, and choose alternative sources of vitamin C.
- Gas-Inducing Vegetables
Cruciferous vegetables like broccoli and cauliflower are nutrient powerhouses but can also be gas-inducing. Moderation is key, and you can explore alternative vegetables that are gentler on your baby’s tummy.
- Allergenic Foods
You shouldn’t purposefully avoid potential allergens such as nuts, dairy, and shellfish as most breastfeeding babies tolerate these foods well. Just be mindful of any signs of sensitivity in your baby and adjust your diet accordingly.
- High-Mercury Fish
While fish is an excellent source of omega-3 fatty acids, certain varieties high in mercury should be consumed in moderation. Opt for low-mercury options like salmon and trout for their nutritional benefits.
- Alcohol
If you choose to consume alcohol while breastfeeding, do so in moderation. Nurse before having a drink, allowing time for your body to metabolize the alcohol before the next feeding. The alcohol levels in your breast milk will match your blood plasma levels.
Foods to Limit for All Postpartum Moms
Don’t make your postpartum healing and weight loss journey any harder than it needs to be.
In order to take care of your loved ones, you first have to take care of yourself.
Most of the recommendations here are what we Dietitians advice as general healthy eating habits and so can be beneficial for both the short and long-term game well after your maternity leave has ended.
- Caffeine Overload
While a cup of coffee can be a pick-me-up, excessive caffeine intake can disrupt your sleep patterns. Opt for moderation and consider switching to decaffeinated options or herbal teas.
- Highly Processed Snacks
Say no to overly processed snacks loaded with empty calories, sugars, and unhealthy fats. Choose whole, nutrient-dense snacks to fuel your body with goodness and make your postpartum weight loss journey that much easier.
- Sugary Treats
Sweets may seem tempting, but an excess of sugary treats can lead to energy crashes and unwanted weight gain. Opt for natural sweetness from fruits to satisfy your sweet tooth.
- Excessive Dairy
While dairy is an excellent source of calcium, consuming too much can lead to bloating and discomfort. Whether you had a vaginal or c-section delivery, any additional discomfort is unwanted. Consume moderate amounts of dairy or explore alternative sources of calcium.
- Salty Foods
Excessive sodium can contribute to water retention and bloating, which may be uncomfortable during the healing process. Limit processed and salty foods to support a smoother recovery.
- Gas-Producing Foods
Minimize gas-producing foods like beans and carbonated beverages, as they can contribute to discomfort and bloating around the incision area if you have had a c-section.
- Heavy and Spicy Meals
Choose light, easily digestible meals to reduce strain on your digestive system. Heavy or spicy meals may be harder to process, potentially impacting your overall comfort during recovery.
Postpartum Nutrition Supplements
As a Dietitian, I’ve been asked many times by my fellow mom-friends if we should take any particular vitamins after giving birth.
And like all nutrition advice, it just depends.
The decision to take supplements during the postpartum period depends on various factors, including your diet, specific nutritional needs, and any underlying health conditions.
My advice is, if you are following all of the recommendations above, you’ll be just fine.
Of course, you’ll want to listen to your specific healthcare provider if they have any specific recommendations for you.
With my two children, I just continued taking my prenatal vitamins until they were gone.
Simply because I didn’t want to waste them. It’s really no different than taking a daily multivitamin.
Continuing to take them as prescribed postpartum will not be detrimental to you or your baby if you are breastfeeding.
Any excess nutrients the body does not need will just be excreted out in urine, as it did while you were pregnant.
Conclusion
To all the incredible moms out there, your postpartum journey is a celebration of life, love, and your well-being.
But remember, postpartum nutrition isn’t a one-size-fits-all scenario.
Whether you’re breastfeeding, opting for formula, or recovering from a c-section, your body has unique needs during your maternity leave.
As a Dietitian Mom, I’ll be here to guide you through the world of postpartum nutrition, ensuring you thrive during this special time. Keep these key principles in mind after childbirth:
Why Postpartum Nutrition Matters:
Postpartum nutrition isn’t just about recovery; it’s a key player in restoring energy, hormonal balance, and overall well-being. From faster recovery to optimal breast milk production, the benefits are profound and extend into long-term health.
What a Postpartum Mother Should Eat:
For breastfeeding moms, focus on calcium, omega-3 fatty acids, iron, protein, folate, iodine, choline, and hydration. Non-breastfeeding moms should prioritize iron, vitamin D, calcium, protein, omega-3 fatty acids, and fiber. C-section healing adds a need for vitamin C, zinc, vitamin A, and hydration.
Foods to Avoid Postpartum:
Moderate caffeine, choose wisely with spices, citrus, and gas-producing veggies. For all moms, limit processed snacks, sugary treats, excessive dairy, salty foods, gas-producing foods, and opt for easily digestible meals.
Postpartum Nutrition Supplements:
Consult your healthcare provider about supplements based on your unique needs. However, continuing prenatal vitamins until they’re gone is a simple approach.
Embrace healthy postpartum nutrition and discover the brilliance that early motherhood can be!
Happy Cooking!
Sources
- MDPI. “Association between Postpartum Nutritional Status and Postpartum Depression Symptoms.” Nutrients, vol. 11, no. 6, 2019, p. 1204. https://www.mdpi.com/2072-6643/11/6/1204
- Ball, L., Johnson, C., Desbrow, B., & Leveritt, M. “Postpartum Nutrition: Guidance for General Practitioners to Support High-Quality Care.” Griffith Research Online, 2021. https://research-repository.griffith.edu.au/bitstream/handle/10072/413998/Ball1232660-Published.pdf?sequence=2
- Brown, Judith E. Nutrition Through the Life Cycle. 6th ed., Cengage Learning, 2016.
- Academy of Nutrition and Dietetics. “Nursing Your Baby: What You Eat and Drink Matters.” eatright.org, https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/nursing-your-baby-what-you-eat-and-drink-matters#:~:text=As%20a%20nursing%20mother%2C%20you,time%20you%20breastfeed%20your%20baby.
- Centers for Disease Control and Prevention. “Iodine – Diet and Micronutrients.” cdc.gov, https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/iodine.html#:~:text=Because%20the%20diet%20of%20a,containing%20150%20%C2%B5g%20of%20iodine.