Having a baby is an incredible experience that demands immense physical, emotional, and mental strength from a mother. During the postpartum period, it is important to nourish yourself properly to replenish what your body has lost. Your body needs to heal, close back up, and return to some version of it’s former self. What you eat in this fourth trimester is going to have a huge impact on this healing.

You need to actually eat

In the whirlwind of caring for a newborn, it can be easy to neglect our own needs. However, prioritizing nourishing meals is crucial for postpartum healing. This mean you need to eat more than a few almonds or a bowl of cereal throughout the day. Whenever possible, focus on consuming a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. I know it’s hard to do when your time doesn’t feel like your own, you have little help, and a small parasite on your body, but it is so important.

Eat warm foods

Warm foods have a soothing effect on the body, which is particularly beneficial during the postpartum phase. Try to incorporate warm soups, stews, broths, and herbal teas into your diet as often as possible. These options are not only comforting but also help to stimulate digestion and boost the immune system. Keeping your body temperature up through food provides more energy for healing as it allows your body to spend less energy on maintaining it’s temperature.

Drink warm drinks

Just as warm foods nourish and comfort, warm drinks play a vital role in postpartum healing. Opt for soothing beverages such as herbal teas, warm water with lemon, and lactation-supporting teas. You can even add in bone broth and raw milk hot chocolate for added nutrients. These beverages aid in hydration and can promote relaxation and hormonal balance. Include ingredients like ginger, turmeric, and cinnamon when possible as they have anti-inflammatory properties and promote overall well-being.

Avoid anything cold

During the postpartum phase, it is advisable to avoid consuming anything cold. According to traditional Chinese medicine, cold foods and beverages can hinder the body’s natural healing process. Cold temperatures are believed to constrict blood vessels and slow down digestion, which may impede recovery. Opt for room temperature or warm foods and drinks to support optimal healing. There is always time for ice cream and frozen treats later on.

Find extra nourishing meals

Your body has just undergone a momentous physical event, and it requires extra nourishment to heal and replenish. Find meals that are rich in essential nutrients that cater to specific postpartum needs. Incorporate foods such as salmon, which is packed with omega-3 fatty acids that support brain health and reduce inflammation. Leafy greens like spinach and kale provide iron and other vital minerals. Whole grains like quinoa and brown rice offer complex carbohydrates that provide sustained energy. Adding nuts, seeds, and legumes to your meals will provide protein and healthy fats. Bone broth and animal organ meats can add vital nutrients to your diet as well.

Make things ahead of time

Preparing meals ahead of time is a game-changer during the postpartum period when time and energy are in short supply. Use your pre-baby nesting energy wisely and stock your freezer with pre-made meals. Batch cooking nutrient-rich soups, stews, casseroles, and grains will save you time and ensure you always have a nourishing meal at hand. Don’t forget to include plenty of freezer-friendly snacks such as energy balls, lactation cookies, and homemade granola bars for quick and convenient options.

The postpartum period is a sacred time of transition, healing, and bonding. As mothers, it is essential that we prioritize our own well-being during this remarkable journey. By embracing holistic nutrition, specifically through eating warm foods, drinking warm beverages, avoiding anything cold, seeking out extra nourishing meals, and making things ahead of time, we can encourage healing. Call on your village and support team to help you have a better postpartum period!