If you’re pregnant, then chances are you’ve put a decent amount of energy into eating well for your growing baby. But did you know that what you eat during postpartum is super important too!?
After birth our bodies are undergoing massive changes in a very short amount of time (think all of the natural changes that occur with the uterus, birth canal, skin, perineum, breasts, etc) and we need to support these changes with deep nutrition.
Truly, the foods that we eat (or don’t eat) during this time directly impact how quickly our bodies recover from pregnancy and birth, our breast milk production (which also takes a toll on the body over the coming months!), our energy levels, and overall experience as we move through motherhood (just ask any mom who’s experienced postpartum depletion— not fun!).
So which foods should you eat for optimal postpartum recovery?
Here is a checklist for the types of foods to focus on including in your diet during the fourth trimester:
Foods that are nutrient dense
This means eating REAL, whole foods! Include meats, seafood, eggs, dairy (if you tolerate it well), vegetables, fruits (especially stewed fruits), nuts and seeds, whole grains, and fermented foods. Avoid processed foods as much as feasible.
Foods that are cooked
Cooked foods are easier to digest and this is important after birth. You want your body to spend its precious energy on rest and repair (not on digestion). Makes things easier for your body by consuming foods that are easier to digest.
Foods that are warm
After birth your body (especially your uterus) is in a cold state. We want to encourage circulation and encourage healing by providing warmth to the body. Consuming warm foods and beverages helps so much with this (and prevents digestion from shutting down as it can with cold foods). You can also support this practice by keeping your body warm with cozy clothing, socks and blankets.
Foods that are liquidy
You need lots of hydration to recover from birth and to support breastfeeding (breast milk is about 80% water after all!). Give yourself a jumpstart by consuming foods that are “liquidy” in nature, such as soups or stews.
Foods that bring comfort or tradition
Your entire being goes through a lot during the fourth trimester and tending to the spirit with joyful or traditional foods can be medicine. Of course, we want to prioritize healthy, healing foods first, but it’s okay to enjoy those comfort foods (like mac n cheese!) from time to time as well. No guilt, all love!
Given these five elements of healthy postpartum foods, what makes the overall best meal for postpartum?
Soup! A home cooked soup made with bone broth (or mushroom broth for plant based mamas) and slow cooked meats and veggies is absolutely ideal. Think of the epitome of a “get well” meal… homemade chicken soup, right!? It turns out there’s a lot of wisdom in this classic dish. You could also enjoy something like beef chili or lentil soup, depending on your preferences. And since we know we need so much deep nutrition during postpartum, why not plan on making all three!? Just make sure to plan ahead and make your postpartum meals during pregnancy (hello, glorious freezer!), so that you spend your fourth trimester time resting and bonding with your new baby.
If you need help stocking your freezer with healthy meals, check out my ebook, Postpartum Freezer Meals!