what is a healthy postpartum diet?

Pregnancy, labor, and the early days with baby will drain a birth parent’s energy. If you add nursing, it’s exhausting. While you might have spent months dreaming of sushi and wine, there’s a lot more that your body will need to stay energized. This article will teach you about the food and drink you should be consuming in the fourth trimester.

Your postpartum diet is about more than replenishing yourself after birth or nursing. Research has found connections between a lack of nutrients and inflammation and postpartum depression, so, your postpartum diet can make you less likely to suffer from a perinatal mood disorder. You’ll want to be prepared with healthy, nutritious food that keeps you full and energized.

What should you include in your postpartum diet?

A vitamin

Keep taking your prenatal vitamin or switch to a postnatal vitamin. Pregnancy, birth, and nursing deplete your folate, vitamin D, iron, and more. You should at least continue with a pre/postnatal vitamin while nursing.

lots and lots of water

I’m going to keep saying it, but being pregnant and having a baby is draining. Get a huge water bottle (or bring home the giant one from your hospital or birthing center.) You’ll need to refill it constantly, especially if you’re nursing.

Collagen

Adding collagen will help with postpartum hair loss, skin and muscle recovery, and hormone balance. You can add a scoop of collagen to your drink or food; in the morning, I mix it into my coffee or yogurt.

Warm food

Warm and nourishing food will aid in healing. And it’s easier to digest, which is good for you and your baby. The First Forty Days has tons of recipes.

nutrient-dense food

After eating all the food you’ve been craving, it’s important to add in food that is anti-inflammatory and nutrient-dense. This will help you heal faster and, if you’re body feeding, give your baby healthy food that won’t cause indigestion. Nutrient-dense food includes produce (fruit and veggies,) healthy protein (beans, legumes, eggs, lean meat, seafood,) healthy fats (avocado, yogurt, cheese, dark chocolate, flaxseed, nuts, chia and chia seeds,) and grains (oats, quinoa, brown rice.)

how can you eat healthy food while you care for a newborn?

set up a meal train

Ask a family member or friend to set up a meal train for you. Then, you can add your order at healthy restaurants or include meal requests. And communicate with your support team: tell them that you’re planning to eat warm, nutritious food postpartum and ask them for help. I bought ingredients for meals I loved and enlisted my family to make batches of breakfast burritos, overnight oats, and rice and beans each week.

have healthy snacks

Before my twins were born, my sister came over for an afternoon and made multiple batches of energy bites and lactation cookies. They were so delicious that my toddler ate about half of them and the rest stayed in my nursing basket. Having lots of snacks on hand is necessary because you’ll be holding your baby constantly.

buy healthy ingredients before

There’s so many recipes for making freezer meals, but you can also stock up on healthy ingredients. Grab a jumbo container of whole oats, quinoa, beans, and other healthy dried goods. (Your an also ask friends and family or hire someone to come make the food for a while.)

*Please note that I’m not a doctor or a dietitian. I’m a postpartum doula and a mom who’s done her research, so speak with your doctor and listen to your own body about your diet. If you’d like me to refer you to a dietician, DM me and I’ll pass along my favorites.

Want to chat more about creating a postpartum support plan? Set up a prenatal meeting with me or contact me about getting Ready for Baby in a Day!

Hi! I'm Gigi; I'm a postpartum doula, mother to three toddlers, including twins, and a wife to my high school sweetheart. I’m a #swiftie who loves cheesy novels.

As a former teacher, I bring realistic, evidence-based, and actionable advice (and LOTS of handouts.) I help families get all the tools they need to prepare, so once baby arrives, they can focus on resting and bonding instead of researching or stressing. I’m here to streamline the newborn learning curve and help birth parents, partners, and other family members. There isn’t ONE way to have and raise a little human. I’m here to guide parents to find THEIR way so that they can thrive in the fourth trimester and beyond.

• Ready to learn how to create an actionable postpartum plan?

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