How to Eat For Postpartum: Nourishing Your Body After Birth

How to Eat For Postpartum: Nourishing Your Body After Birth

Congratulations on the arrival of your little one! As a new mum, you're embarking on one of the most transformative journeys of your life. While taking care of your baby is paramount, your well-being is equally important. This is where postpartum nutrition comes into play. Eating nourishing foods during the postpartum phase can significantly affect your recovery, mood, and energy levels. At The Natal Naturopath, we believe in holistic health, so here's your guide to eating right during this period of your life!

1. The Importance of Postpartum Nutrition

Why It Matters: Your body has been through a tremendous change and needs the right nutrients to heal and replenish.

  • Recovery: Assists in healing from childbirth-related stresses and potential wounds.
  • Lactation: Supports breast milk production for breastfeeding mothers.
  • Energy: Helps combat fatigue and boosts overall energy levels.

2. Hydration: Water, Your Best Friend: Hydration plays an essential role in recovery and lactation.

  • Aim for Consistency: Aim for around 3L of water a day whilst breastfeeding. 
  • Lactation Boost: Staying hydrated supports healthy milk production.

3. Iron-Rich Foods: Replenishing Lost Iron: Childbirth can result in significant blood loss, making iron-rich foods vital.

  • Lean Meats: Opt for chicken, turkey, and lean cuts of beef.
  • Plant-Based Sources: Lentils, spinach, quinoa, and tofu are excellent options.
  • Consider an iron supplement such as IronBiotic, to support your dietary intake of iron. 

4. Omega-3 Fatty Acids: Brain and Mood Boosters

Essential for Mental Health: Omega-3s can combat postpartum depression and support brain health. They are also essential for the development of your baby’s brain, and pass through your breastmilk.

  • Fatty Fish: Salmon, mackerel, and sardines are rich sources.
  • Plant-Based Options: Walnuts, chia seeds, and flaxseeds are great additions.

5. Protein: Building Blocks of Recovery

Supporting Muscle and Tissue Repair: Adequate protein intake is essential during the postpartum phase, and if you have had a c-section, your protein requirement is much higher whilst healing

  • Animal Sources: Dairy, eggs, and lean meats.
  • Plant-Based Sources: Legumes, nuts, seeds, and whole grains.

6. Fibre-Rich Foods: Aiding Digestion

Easing Postpartum Digestion: With the body recovering, a healthy digestive system is essential.

  • Fruits and Vegetables: Aim for at least 5 servings daily.
  • Whole Grains: Opt for brown rice, oats, and quinoa.

7. Calcium: Strengthening Bones and Supporting Lactation

Critical for Bone Health: Postpartum mothers, especially those breastfeeding, need adequate calcium.

  • Dairy Products: Milk, cheese, and yogurt are top sources.
  • Plant-Based Sources: Almonds, kale, and fortified plant-based milk.

8. Vitamins and Minerals: Comprehensive Health

Vitamins for Vitality: Ensure a balanced intake of essential vitamins and minerals.

  • Vitamin C: Boosts immunity and aids in iron absorption. Opt for oranges, strawberries, and bell peppers.
  • Vitamin D: Enhances mood and bone health. Consider supplements, especially if exclusively indoors.

9. Limit Caffeine and Sugar: Mindful Choices

Eating with Awareness: While tempting, limiting caffeine and sugar can benefit postpartum health.

  • Natural Sweeteners: Choose honey, maple syrup, or fruit-based sweeteners.
  • Caffeine in Moderation: If needed, limit to 1-2 cups of coffee daily.

10. Listen to Your Body: Intuitive Eating

While it's essential to eat a balanced diet, it's equally crucial to listen to your body's cues.

  • Hunger Signals: Your body might require more calories, especially if breastfeeding.
  • Trust Your Cravings: Sometimes, your body craves what it truly needs. Stay mindful but allow yourself occasional indulgences.


Postpartum nutrition isn't just about bouncing back to your pre-pregnancy body. It's about holistic health, healing, and setting yourself up for sustained well-being as you journey into motherhood. At The Natal Naturopath, we're here to guide you every step of the way. Remember, by taking care of yourself, you're also ensuring the best for your baby.

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