Postnatal nutrition guide
The Best Foods To Support Your Postpartum Recovery
Hi, I'm clare
I’m so happy you found this resource and hope it helps you navigate a very vulnerable time. Being a mother has been one of the greatest joys of my life but it has also been quite the learning experience.
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In 2016, we welcomed our second child into the world and from day 1 we were struggling to keep our daughter healthy. She suffered from eczema, constipation, she couldn’t sleep, and just needed to be in my arms. We knew something was wrong but doctors couldn’t point us in the right direction.
A functional approach to healing changed our lives.
We met a Functional Practitioner that helped us heal her gut, identify food sensitivities, and balance her minerals. My daughter was finally not just surviving but actually thriving. After that I went back to school to become a Functional Diagnostic Nutrition Practitioner as well as a Holistic Health Coach.
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In 2023, we welcomed our third child and my first as a practitioner. I was shocked to realize how much information is not shared with the pregnant/postpartum mom that could greatly impact her recovery after having a baby.
60% of postpartum depression is linked to nutrient deficiencies.
By focusing on foods that replenish lost minerals during pregnancy and delivery, we can improve our postpartum recovery, have an easier time producing milk, have better energy and moods. This is why I helped create Mama Care Complete, to empower and educate women to live their best lives!​​
POSTNATAL NUTRITION
Welcoming a baby into the world begins an exciting new adventure but it comes with unique nutritional needs. After all, you’ve just spent the last 9 months growing a new human! And childbirth and breastfeeding can take a lot out of you -- mentally and physically so it’s critical you provide your body with the nutrients it needs to thrive.
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The months after having a baby is often called the “fourth trimester.” Your body is adjusting to sleepless nights, the endless demands of caring for a new infant, as well as major hormonal shifts.
Postnatal Hormonal Changes
After childbirth, hormones like estrogen and progesterone -- which were sky-high during pregnancy -- plummet. This can lead to a cascade of other imbalances. Estrogen increases mood-boosting neurotransmitters like serotonin and dopamine. So when it crashes, these neurotransmitters can decline too.
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In addition, lack of sleep can ramp up the production of the stress hormone cortisol. Cortisol and progesterone are both made of the same building blocks. So when cortisol rises, progesterone production can suffer.
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On the bright side, childbirth and breastfeeding both increase the love hormone oxytocin. This can improve your mood and help you bond with your new baby.
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Since your body is adjusting to so many changes post-pregnancy, proper nutrition is a must. Eating healing foods postpartum can speed your recovery, boost milk production, and support your well-being as a new mom.
POSTNATAL NUTRITION BASICS
Hydrate, hydrate, hydrate.
Drinking plenty of water is essential postpartum, especially if you’re breastfeeding. This will support milk production and help your body remove waste products so you heal faster. Keep a reusable water bottle handy and aim for 3 liters of water a day. Coconut water is great for replenishing lost minerals!
Continue your prenatal vitamin.
Keep taking prenatal vitamins for 3-6 months after delivery. This will supply your body with extra nutrients to support postpartum recovery and breastfeeding.
Limit caffeine.
It disrupts your sleep and you can pass it to your baby via breastmilk. Try to consume no more than 200 mg per day (roughly one to two 8-oz cups of coffee).
Focus on healing, not weight loss.
While you may be itching to get to your pre-pregnancy weight, your priority should be healing your body with nourishing foods. Weight loss will happen over time with a nutrient dense diet.
Eat balanced meals and snacks.
To help your body recover, ditch sugary and processed foods as much as possible. Opt for wholesome foods with a good mix of protein, healthy fats, and complex carbs. Making sure you get a balance of foods helps with energy, reduced snacking, weight loss, and feeling your best!
TOP POSTNATAL FOODS
Healthy Fats
Avocadoes, olive oil, ghee, nut butters, nuts, and seeds
Eggs
Protein rich and boast a
wide range of nutrients
Gluten free grains
Oats, quinoa, brown rice, and buckwheat are all loaded with fiber
Fruits
Packed with antioxidants for you and baby
High quality protein
Grassfed beef, organic chicken, turkey, legumes, tofu & tempeh
Probiotic rich foods
Yogurt, sauerkraut, kimchi, kefir & kombucha support a healthy gut
Veggies
Aim for 5+ servings a day to flood your body with vitamins and minerals
Fatty fish
Stick to low mercury options like salmon & sardines
Bone broth
Rich in minerals & amino acids to promote tissue repair
NUTRITION FOR BREASTFEEDING
Creating enough milk to feed a growing baby puts major demands on your body. Here’s how to shift your eating habits to keep up:
Bump up calories.
Your body requires an extra 500 calories a day when breastfeeding. So be sure you’re eating enough to keep your energy and milk supply up. Three balanced meals and 2-3 snacks should do it.
Focus on nutrition.
Processed foods, while handy, offer little nutrition. Opt for simple, nutrient-dense foods that will nourish you and your baby.
Add in lactogenic foods.
Certain foods are said to boost milk production, including oats, brewer’s yeast, flaxseed, fennel, garlic, barley, and dried apricots.
Eat small, frequent meals.
Many breastfeeding women go from feeling fine to ravenously hungry in minutes. To keep your energy steady, eat small frequent meals every few hours. And keep plenty of healthy snacks on hand