Postpartum Nourishment: Tailoring Your Diet to Support Growth, Healing, and Recovery
Hey You!
The postpartum journey is one of transformation, growth, and healing—not just for your baby but for you as well. Your body has done something extraordinary, and now it deserves to be deeply nourished to recover, thrive, and support the health of your baby. Whether you're navigating growth spurts, C-section recovery, multiples, or even the grief of loss, the right nourishment can be the ultimate tool for healing and thriving.
Here’s how you can tailor your diet to support specific postpartum circumstances and ensure that both you and your baby are thriving.
Growth Spurts and Milk Supply
Babies experience growth spurts at key times: days 3-5 (when your milk comes in), day 10, weeks 3, and weeks 5. These periods are demanding on your body as your milk supply adjusts to your baby’s rapid development.
What to Eat:
Warm soups and stews: Easy to digest and full of nutrients.
Bone broths: Packed with collagen and minerals to replenish your body.
Collagen-rich foods: Supports tissue repair and helps meet your baby’s nutritional needs.
These nutrient-dense, easy-to-digest foods not only keep your energy up but also help sustain your milk production.
Multiples and Tandem Nursing
Feeding twins, triplets, or nursing siblings requires extra energy and careful nutrition.
What to Eat:
Warm, spiced liquids: Teas with fenugreek and ginger support digestion and milk production.
Lecithin: Prevents plugged ducts and ensures smooth milk flow (1 tbsp liquid daily or in capsule form).
Energy-dense snacks: Think nut butter, oatmeal, and lactation cookies to keep your energy steady.
Remember, staying hydrated and prioritizing warm, nourishing meals is essential.
C-Section Recovery
Healing from a C-section requires extra care, as your body is recovering from major abdominal surgery.
What to Eat:
Protein and collagen-rich foods: Bone broth, tender meats, and soups to repair tissues.
Blood-building foods: Liver, red meat, and dark leafy greens to restore iron levels.
Warm, easy-to-digest meals: Stewed fruits, spiced milk with ghee, and soft grains to support digestion.
Avoid heavy oils until your incision is fully healed, and opt for iron-rich foods to replenish blood stores.
Healing from Loss (Miscarriage, Stillbirth, Adoption, or Surrogacy)
Navigating loss requires gentle, grounding nourishment that supports both physical recovery and emotional well-being.
What to Eat:
Nourishing soups: Provide warmth and stability.
Spiced rice puddings: Comforting and easy to digest.
Gentle herbal teas: Chamomile, fennel, and ginger can help soothe the mind and body.
This is a time to prioritize foods that provide warmth and comfort while allowing space for healing and grieving.
Postpartum Hemorrhage or Blood Loss
If you’ve experienced significant blood loss, focus on replenishing your iron and rebuilding your strength.
What to Eat:
Bone broth and slow-cooked red meats: To replenish blood stores.
Dark leafy greens (not spinach): Packed with iron and other essential nutrients.
Blood-building herbs: Incorporate jujube dates, goji berries, and stewed fruits.
These foods help restore your energy and vitality.
Thrush/Candida and Plugged Ducts
If you’re dealing with thrush or plugged ducts, balancing your diet is key.
What to Eat:
Bitter and pungent flavors: Ginger, black pepper, and probiotics to combat candida.
Brothy soups and greens: Gentle on digestion and nourishing.
Lecithin: Prevents plugged ducts and supports smooth milk flow.
Avoid added sugars, heavy oils, and fermented foods, which can aggravate symptoms.
Mastitis and Oversupply
Mastitis requires immediate care and nourishing warmth to support healing.
What to Eat:
Easy-to-digest foods: Kitchari, congee, and miso soup.
Immune-supporting nutrients: Echinacea, vitamin C, and zinc.
For oversupply, try block feeding and incorporating sage, parsley, and peppermint into your meals (after 6-8 weeks) to naturally regulate milk flow.
Postpartum Mood Disorders
Postpartum depression and anxiety affect up to 1 in 7 mothers. Proper nourishment can be a valuable tool in managing mood and supporting emotional well-being.
What to Eat:
Comforting, warm meals: Chicken soup, bone broth, and rice pudding.
Digestive teas: Chamomile, fennel, and ginger to soothe the mind and body.
Frequent, small meals: Stabilizes blood sugar and provides consistent energy.
Always seek professional support for postpartum mood disorders, and allow yourself space for healing.
Practical Tips for Postpartum Nourishment
Prioritize Warmth
Avoid cold or raw foods, which can tax your digestion. Instead, opt for warm, cooked meals to support healing and energy.Stay Hydrated
Drink warm teas and broths to stay hydrated and promote milk production.Listen to Your Body
Your needs will change day by day. Honor what your body craves and adjust as necessary.Simplify Meal Prep
Batch-cook soups, stews, and broths so you always have nourishing meals on hand.
You’re Doing an Incredible Job
Each postpartum journey is unique, and there’s no one-size-fits-all approach. By tailoring your diet to meet your body’s specific needs, you’re creating a foundation for healing, growth, and joy.
Let food be your medicine, and nurture yourself with the same love and care you give to your baby.
With love,
Dru Erin Houchen
