Nourish your body, rebalance your energy, and fuel your recovery with gentle practices and healing foods.

Dear Beautiful Mamas,

Postpartum is a season of immense transformation—not just emotionally and physically, but also in how your body processes and absorbs nutrients. Nourishment is more than just food—it’s about feeding your body and soul in a way that supports healing, vitality, and balance. During the postpartum period, your body is in a delicate state, and understanding its needs can provide profound benefits for your recovery and well-being.

During this time, your digestive system may feel weaker, slower, or out of balance. This is completely natural as your body recovers from the incredible work of pregnancy and childbirth.

Let’s talk about how to get your digestion back on track, support your energy levels, and promote healing for both you and your baby.

The Importance of Postpartum Digestion & Why Nourishment Matters

Your digestion is the gateway to your overall health, and in postpartum, it plays a critical role in your recovery. By nourishing yourself, you’re directly supporting your baby’s growth. The foods you consume postpartum support your recovery and impact your milk quality, providing essential nutrients for your baby’s growth and brain development. Healthy fats like ghee or coconut oil are critical for brain development, while grounding foods ensure a steady supply of nutrients through breast milk. The calming nature of Vata-pacifying foods also promotes relaxation and emotional connection between you and your baby.

A well-functioning digestive system (or digestive fire, often called Agni in Ayurveda) helps:

• Replenish depleted energy and nutrients.

• Reduce bloating, gas, or constipation.

• Support hormonal balance and emotional stability.

• Ensure your baby receives the best nutrients through breast milk.

When your digestion is compromised, it can manifest in symptoms like fatigue, sluggishness, bloating, or difficulty healing. The goal during postpartum is to rebuild your digestive fire with nourishing, easy-to-digest foods that provide warmth and energy.

Postpartum Digestive Fire 101: A Quick Ayurveda Insight

In Ayurveda, postpartum is considered a Vata-aggravated time. Vata, one of the three doshas (Vata, Pitta, and Kapha). Vata governs movement, dryness, coldness, and irregularity in the body. While Vata is essential for life processes, an imbalance can lead to challenges, especially postpartum when the body is recovering from childbirth.

In Ayurveda, digestion is likened to a fire (Agni). Agni is the transformative force that governs digestion, absorption, and assimilation of nutrients. When the fire is strong, you digest food well and feel energized. When it’s weak, food stagnates, creating toxins (ama). The postpartum period is considered a Vata-aggravated time, meaning your body tends toward dryness, irregularity, and coldness—all of which can disrupt digestion.

When Agni is balanced, you experience:

• Vital energy

• Consistent digestion and elimination

• Emotional steadiness

• Strength and resilience

During postpartum, Agni is often weakened and needs gentle care to rebuild strength.

Phases of Agni Postpartum

Your digestion evolves in stages during the first six weeks:

• Days 1–3: Delicate digestion—stick to light, soupy foods.

• Days 4–7: Gradual strengthening—introduce soft grains and stews.

• Days 8–21: Begin more nourishing, oily foods like kitchari or hearty soups.

• Days 21–42: Agni stabilizes—maintain warm, balanced meals.

Signs Your Digestion Needs Support / Signs of Vata Imbalance

• Physical Symptoms:

  • Constipation or irregular digestion

  • Weight loss or difficulty gaining weight

  • Feeling cold, especially in the hands and feet

  • Dry, brittle hair or postpartum hair loss

  • Dry skin or other skin conditions

• Mental and Emotional Symptoms:

  • Hyperactivity or restlessness

  • Anxiety or feelings of overwhelm

  • Difficulty sleeping or waking feeling unrefreshed

This imbalance can also impact your baby indirectly, as the quality of your nourishment affects your breast milk and your ability to provide emotional and physical care.

Key Postpartum Foods for Digestion

Here’s how to get your digestion back on track postpartum:

1. Start with Warm and Cooked Foods - Avoid raw, cold, or overly heavy foods, which can tax your digestion. Instead, opt for:

• Soups and Stews: Easy to digest and full of nutrients. Add root vegetables, lentils, and bone or vegetable broth for extra nourishment.

  • Kitchari: A traditional blend of rice, lentils, and spices, kitchari is easy to digest and incredibly nourishing.

  • Bone Broth or Vegetable Broth: Packed with minerals, broths provide hydration and support tissue repair.

• Rice, Quinoa or Oats: Cooked soft and moist with ghee or coconut oil to promote digestion.

• Herbal Teas: Ginger, fennel, and chamomile teas soothe the digestive system and reduce bloating.

• Warm Milk: Cow or plant-based milk with a pinch of nutmeg or cardamom promotes relaxation and better sleep.

• Steamed Vegetables: Carrots, zucchini, and spinach cooked with with ghee or coconut oil are gentle on digestion. Add lentils or mung beans for protein and grounding energy

2. Incorporate Healthy Fats - Healthy fats are essential for healing, energy, and producing high-quality breast milk. They also support your baby’s brain development. Add:

• Ghee (clarified butter), which lubricates your digestive tract.

• Coconut oil or olive oil for cooking.

• Avocado or nut butters in moderation.

3. Spice it Up (Gently) - Add mild spices to your meals to stimulate digestion:

• Ginger: Improves circulation and digestion.

• Cumin and Fennel: Reduce gas and bloating.

• Turmeric: Supports healing and reduces inflammation.

Small Habits & Self-Care Practices to Support A Healthy Digestive System and Rebalance Vata During Postpartum

Rebuilding your digestive fire isn’t just about what you eat—it’s also about how you eat.

1. Stick to Warmth - Avoid cold, raw, or dry foods. Choose meals that are moist, oily, and served warm to calm Vata and support digestion.

2. Eat Slowly and Mindfully - Take time to savor your meals. Chew thoroughly, and don’t rush. This allows your digestive system to work efficiently.

3. Hydrate Properly - Hydration is key, but cold water can dampen digestion. Stick to warm or room-temperature water to support your body. Sip warm water or herbal teas with ginger, fennel, or chamomile throughout the day.

4. Stick to a Routine - Vata thrives on consistency and stability. Create a daily rhythm for meals, rest, and self-care. Try to eat meals at regular times, allowing your digestive system to reset and establish a rhythm.

5. Avoid Overeating - Eat until you’re satisfied, not stuffed. Overeating can overwhelm your digestion and slow your recovery.

6. Practice Abhyanga or Self-Massage: A warm oil massage, especially with sesame oil, calms Vata and promotes circulation.

7. Rest, Reflect, and Relax: Honor the body’s need for rest and stillness postpartum. Stress hinders digestion, so prioritize sleep and downtime. Overexertion can further aggravate Vata.

8. Gentle Movement: A short walk after meals supports digestion and prevents stagnation.

You Deserve to Feel Your Best

Postpartum is a tender time, and your digestion plays a vital role in your physical and emotional recovery. By nourishing yourself with warm, balanced meals and mindful practices, you’re setting the foundation for lifelong health—for you and your baby.

Remember, there’s no rush. Give yourself grace, listen to your body, and create a foundation of warmth and nourishment that supports your healing and allows you to fully embrace this beautiful chapter.

You’ve got this.

With love,
Dru Erin Houchen