Nuts and seeds:<\/strong> Pumpkin seeds, almonds, and cashews.<\/li>\n<\/ul>\nCalcium-Rich Foods<\/h3>\n Calcium is crucial for bone health, especially if breastfeeding. <\/p>\n
\nDairy Products:<\/strong> Organic (ideally, pasture-raised!) milk, cheese, and yogurt<\/a>.<\/li>\nLeafy greens:<\/strong> Broccoli, bok choy, and kale.<\/li>\nFortified plant milks:<\/strong> Unsweetened almond, soy, or flax milk.<\/li>\n<\/ul>\nFiber-Rich Foods<\/h3>\n Fiber aids in digestion and prevents constipation, which is common postpartum. <\/p>\n
\nWhole grains:<\/strong> Oats, quinoa, brown rice, and whole wheat bread.<\/li>\nFruits:<\/strong> Apples, pears, berries, and bananas.<\/li>\nVegetables:<\/strong> Carrots, sweet potatoes, and peas.<\/li>\nLegumes:<\/strong> Beans, lentils, and chickpeas.<\/li>\n<\/ul>\nOther micronutrients to emphasize include magnesium<\/a>, zinc, and B vitamins<\/a>! <\/em><\/p>\n6 Supportive Postpartum Foods<\/h2>\n With those micronutrients in mind, below are six postpartum foods that are worth keeping in your pantry and fridge.<\/p>\n
1. Bone broth<\/h3>\n Slow-simmered bone broth<\/a> plays a key role in the postpartum practices of many traditional cultures. Not only is bone broth nutrient-dense and a rich source of collagen, but it also aligns with the traditional practice of serving new mothers warm bevvies and soups (rather than cold food). <\/p>\n2. Fermented ingredients<\/h3>\n These aid in digestion, nourish breast milk, and help rebuild the microbiome\u2014particularly for those administered antibiotics during labor. Think: kimchi, miso, tempeh, kefir, sauerkraut, etc.<\/p>\n
3. Nut butter<\/h3>\n Did you know that monounsaturated fats\u2014the majority of fat found in nuts\u2014help combat emotional fluctuations (and for that matter, fatigue!) by steadying blood sugar? A quick spoonful of nut butter can be a savior in the early postpartum days. Coconut, although not a nut, is another healthy fat to incorporate. It\u2019s known<\/a> to nourish breast milk.<\/p>\n4. Sardines<\/h3>\n Sardines are a rich source of many important nutrients that new mothers need. Think: DHA, calcium, and vitamin D3. They are also available canned, which makes them a quick and easy addition to a meal.<\/p>\n
5. Root veggies<\/h3>\n These comfort foods (beets, acorn squash, butternut squash, etc.) are\u00a0easy to roast<\/a>\u00a0and keep well in the fridge. Pair them with healthy fat to help keep blood sugar stable\u2014like tahini or avocado\u2014and increase the absorption of nutrients like beta-carotene.<\/p>\n6. Grass-fed liver<\/h3>\n Rich in iron to replete losses from birth, liver is rich in vitamin A. This does double the work: supports your immune system and promotes repair of the mucous membranes in the vaginal canal. If eating liver makes you squeamish, you can opt for a grass-fed liver supplement<\/a> or add liver to your food processor along with ground beef (to make these meatballs<\/a>!).<\/p>\nWarming Spices for Postpartum<\/h2>\n Of course, don\u2019t forget warming spices! These are tiny but mighty nutrients to warm your postpartum body from the inside out. <\/p>\n
\nTurmeric:\u00a0<\/strong>Incredibly supportive for the early postpartum period. Known as a uterotonic, this herb gently stimulates the uterus, which helps it return to its pre-pregnancy size. Curcumin, the active compound in turmeric<\/a>, gives the root its rich, golden color. It has powerful anti-inflammatory properties that aid recovery after birth.<\/li>\nGinger:<\/strong>\u00a0Organs shift during pregnancy to make room for your baby, which can lead to digestive complications after birth. Not only is ginger<\/a> great for digestion, but it\u2019s also a lactogenic herb that can support milk supply.\u00a0<\/li>\nCinnamon and cardamom:\u00a0<\/strong>These help warm the body, increase circulation, and restore energy.\u00a0Add them to your oats<\/a> and lattes.<\/li>\n<\/ul>\nIngredients That Aid in Breastmilk Production<\/h2>\n Can certain foods and herbs support lactation? The research<\/a> says yes<\/em>. Along with the aforementioned macro and micronutrients, hone in on oats (a traditional galactagogue<\/a>), fenugreek, brewer\u2019s yeast<\/a>, fennel seeds, and garlic. Of course, staying hydrated is also critical for milk production. Drink plenty of filtered water, herbal teas<\/a> (like fenugreek and fennel teas), chicken or veggie broth, and high-water produce like cucumbers and oranges.<\/p>\nHelpful Postpartum Supplements<\/h2>\n While food should be the primary source of nutrients after childbirth, certain supplements can support postpartum recovery:<\/p>\n
Prenatal vitamins:<\/strong> Continue taking your prenatal vitamin to ensure adequate intake of essential nutrients. My favorites? Perelel<\/a> and WeNatal<\/a>.<\/p>\nOmega-3 fatty acids:<\/strong> Taking fish oil<\/a> can help with inflammation and support brain health.<\/p>\nVitamin D:<\/strong> Vitamin D<\/a> supports bone health and immune function, especially important if you have limited sun exposure.<\/p>\nProbiotics:<\/strong> Can aid digestion and support a healthy gut microbiome<\/a>.<\/p>\nIron:<\/strong> If you have low iron levels (via a blood test), an iron supp<\/a> may be necessary.<\/p>\n
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