Live embodied physical therapy

Tips for postpartum nutrition.

A little preface…

Postpartum nutrition does not get the limelight it deserves, but is a very important topic when it comes to birth recovery. (Add it to the list of poorly discussed topics in the world of perinatal wellness). On top of it, feeding yourself after birth can be whole logistical challenge in itself. In my personal experience, I couldn’t fathom making myself a meal in the first week or so after giving birth (despite my deep love for cooking!) On top of it, I wasn’t sure what types of foods were best for me to eat. Other than my cravings, I felt a bit lost in what foods were important for my healing body. I hope this great information from Bailey is helpful when creating plans for fueling your postpartum body.

I highly recommend chatting with friends/family who are willing to supply meals (do not be afraid to ask, most people really do want to help). You could even consider writing up a nutritious menu and sending it out to them!

If you don’t have much support from friends/family- consider making extras of all meals in your third trimester and freezing the leftovers!

Why should new moms make special considerations for postpartum nutrition?

Birth is a very physical event, and it is no surprise that the body goes through a lot both physically, mentally, and emotionally to birth a child. There are specific nutrients that can speed along the healing process and aid in a better recovery. 

What sort of things should someone consider when it comes to postpartum nutrition?

Iron- After birth it is important to load up on iron-rich foods because during delivery there is some blood loss. The amount varies person to person, but red blood cells require iron. Foods that are rich in iron can help replenish those red blood cells that were lost. Some foods high in iron include red meat, green leafy vegetables, dried fruits, and fortified cereals, breads, and pastas to name a few.

Vitamin C– Pair iron-rich foods with vitamin C to help better absorb iron in your body. This is very important for those who follow a plant-based diet. Example: if you are eating a leafy green salad, add some red bell pepper or lemon juice to it. Vitamin C has also been shown to aid in wound healing. This is helpful for those who tear or have surgical incisions from a c-section. Foods high in vitamin C include citrus, bell peppers, strawberries, tomatoes, broccoli, cauliflower, and white potatoes.

Protein- The body does go through some physical trauma during birth (no matter what type of birth you experience). Protein helps repair muscle, tissues, and builds back collagen for proper healing. Foods high in protein include meat, poultry, bone-broth, fish, dairy, beans, legumes, and some grains like quinoa. You can also consume a high-quality whey or plant-based protein powder. It is important to make sure that any supplement is third party tested to ensure highest quality. (always speak with your physician before starting any supplement).

Fiber- Going to the bathroom after birth can sometimes be a scary feeling for some, (but not all). BM issues can arise because of hormonal changes, food sensitivities, and tearing/perineal healing. Fiber can help keep you regular and make a bowel movement more comfortable. Fiber can also help rebalance hormones. Foods rich in fiber include fruits, veggies, whole grains, beans, and legumes. 

Water/hydration- During birth you are losing a lot of fluid, so it is important to stay properly hydrated. I recommend keeping a water bottle next to you as much as possible as a reminder to drink water throughout the day. Staying properly hydrated is also a key component in breastmilk production if a mom chooses to breastfeed. 

Is there any foods that are best to stay away from?

Aiming to eat a diet as balanced as possible is what new mamas want to aim for. With each meal I recommend trying to make sure that it contains some type of protein, fruit/veggie, whole grain, and healthy fat. This might not always be possible, but doing the best you can, will help aid in recovery, healing, and energy levels. Limit alcohol use as much as possible in the early days of healing especially if you plan on breastfeeding. 

What are some ways that new moms/families can make these nutrition options easily available?

Thinking ahead and planning always sets you up for success and asking for help when you need it!  Making freezer meals ahead of time is a great way to have balanced meals on hand without doing a lot of work when you are in the height of the newborn phase. If freezer meals don’t work for you, plan some easy meals that don’t take a lot of time to prepare, and if eating out, try to choose balanced options as much as possible. If someone is making a meal train for you and your family, don’t be afraid to be specific about what you would like to have/not have. In the end, just try do your best, it doesn’t have to be perfect!

How does nutrition affect lactation and babies in the postpartum time?

Making sure that you are eating enough and staying properly hydrated is important if you are planning on breastfeeding/pumping. Not only will you need more nutrients to recover and heal after birth, but your body needs more calories to produce breastmilk. It is recommended to consume an additional 450-500 calories a day if you are planning to breastfeed. Adding some calorically and nutrient dense foods like avocado and nut butters to meals is an easy way to rack up calories when you need them.

Cheers: to nourishing your body, good food, and becoming a bit more educated on caring for yourself.

Sam (& Bailey).

P.S. Bailey has her own business involving perinatal wellness and health, called Fit Mama in 30. It’s accessibly priced and features a membership that provides you daily workouts and nutrition advice. Here is the link to her website. Make sure to follow @fitmamain30 on Instagram to learn tips/tricks on exercise in pregnancy and postpartum.