Becoming a mother is an incredible journey that can bring immense joy and new challenges. After childbirth, a new mother’s body goes through a healing process that requires care, rest, and proper nourishment for her well-being and that of her child. Proper nutrition can support healing, boost energy, promote healthy breast milk production, and can even play a role in minimizing postpartum depression.
Many women assume that nutrition during pregnancy is what matters most and that after the baby is born you have a green light to eat whatever you want, which is true to some extent. After all, even if a mother’s diet isn’t ideal, breastmilk is still extremely beneficial for your baby. However, to insure you have enough nutrient rich milk for your baby without depleting your own nutritional stores, which can lead to chronic health problems, there are some very important foods that will support you both.
Nutrients for Healing
Protein – In many traditional cultures the utmost care is given to the mother after childbirth with a focus on specific nutrients and warming foods that are best suited for recovery and nourishing her child. The foods they eat vary depending on where they live and the season but one thing they all have in common is a nutrient dense diet of foods that are easy digest, warm the body and contain plenty of animal protein as the mainstay. Protein is vital for tissue repair and recovery and the best forms are easily digestible such as soups and stews, slow cooked meals, and ground meats. Eggs are highly nutritious, particularly from pasture raised hens and contain iron, vitamins A and D, B vitamins, iodine, and choline which supports the neurological health of the mother and development of baby’s brain and nervous system. Protein from animal sources in the form of beef, poultry, fish, eggs, cheese, and yogurt is essential and should be consumed at least two to three times per day.
Iron – Women in who have experienced excessive blood loss during labor should include red meat and organ meat such as heart or liver to replenish loss of iron and vitamin K several times per week. Rebuilding iron supplies will help prevent anemia and improve energy levels. If you are considering taking an iron supplement, talk to your health provider first. Iron in supplemental form can be constipating and be very uncomfortable during the healing process following child birth.
Calcium – Breastfeeding mothers must have an adequate supply of calcium. A mother’s body will optimize the health of the baby by pulling nutrients from bones and tissue if she is not getting them through her diet. Calcium can be accessed by pulling it from the mother’s skeletal tissue and potentially putting her at risk for osteoporosis or osteopenia down the road. Dairy products including milk, yogurt and cheese provide the most concentrated and bioavailable form of calcium. Plant based sources include some nuts, legumes, and leafy greens in smaller quantities.
Omega 3 Fats – Omega 3 fats support brain function, reduce inflammation, and are beneficial for overall health. Omega 3 fatty foods are often high in vitamins A and D. Vitamin D can help reduce depression and can be converted to cholesterol which is essential for mother and child. Include foods like salmon, sardines, flax seeds, chia seeds and walnuts. A daily tablespoon of cod liver oil is an excellent supplement to consider.
Collagen – Collagen helps repair and build tissues that have torn or been cut during delivery. It helps to improve elasticity in the skin and promotes healing. Collagen is good for joint health as a woman’s hips and pelvis return to their pre-pregnancy state and improves digestion which can slow down after delivery. Natural collagen can be consumed by eating the skin of poultry, organ meats, egg whites and bone broth. Vitamin C fruits such as citrus and berries supports our own production of collagen. For added supplemental collagen, consider Vital Proteins brand that can be easily stirred into hot or cold liquids. Enjoy cup of herbal tea, bone broth or even coffee fortified with a scoop of collagen one or more times daily or mix a scoop or two into a smoothie.
Nutrients for Breast Feeding
Nutrients needed to produce high quality and abundant breast milk include all of the same nutrients that help a mother heal with a few additions.
Prenatal Vitamin – Since a breastfeeding woman needs even more nutrients than she did when pregnant, it’s recommended that she continue taking prenatal vitamins for at least 6 months after birth or as long as breast feeding. If she is unable to continue with the prenatal, a high quality multivitamin is recommended in order to fill in any gaps in her nutrition. Please note, that vitamins and supplements are meant to enhance a healthy diet. There is no substitute for a healthy diet of real, nutrient-dense food.
Oats – Oats are known for their potential to boost milk supply. Enjoy oatmeal, granola, or lightly sweetened oatmeal cookies. When eating oatmeal combine with a protein such as eggs, yogurt, cottage cheese or peanut butter to balance the meal and give you more long lasting energy.
Fennel – Fennel seeds and bulbs may help stimulate milk production. Try sautéing sliced fennel bulb with other vegetables, ground pork or Italian sausage. Add it to soups or thinly sliced in salads.
Fenugreek – Fenugreek is a popular herb known for promoting lactation. It can be taken as a supplement or added to dishes.
Garlic – Garlic has been used traditionally to support lactation. Use it in cooking to add flavor and potential benefits.
Nuts and Seeds – Eating a variety of nuts and seeds provide healthy omega 3 and omega 6 fats.
Butter & Oils – Butter, particularly from grass-fed cows, provides butyric acid and other saturated fats needed for baby’s brain development and overall health. Olive oil and coconut oil provide other essential fatty acids needed by both mother and child. Use liberally for cooking, tossing vegetables in, spreading on crackers, dipping & drizzling as desired.
Warming Foods for Healing and Regaining Balance
Traditional cultures have limited a new mothers foods to only those that warm the body. In China, a woman is considered to be in a state of yin (cooling) after childbirth. She is given yang foods, which are warming and will rebalance her system. This tradition is carried through in India, Mexico, Korea and other countries in an effort to help the mother rebalance and warm her body. Warming foods and beverages include herbal teas, bone broth, soups, and warm spices such as ginger, cinnamon, turmeric, and cardamom. Many woman worry that spicy food might upset the tummy of their breast fed baby. This actually quite rare so don’t be afraid to eat foods that are flavorful and that you enjoy. However, if your baby does seem to have an aversion that seems directly related to something you ate, remove it from your diet at least for a while until baby becomes better adjusted.
Hydration
Getting enough fluids is typically the primary factor when it comes to a mother being unable to produce enough milk for her child. Drinking plenty of liquids in the form of broths, herbal teas, and mostly water is essential. Strive to drink ½ your body weight in ounces. A woman weighing 160 pounds would need 80 ounces of water daily. Avoid drinking beverages that contain caffeine, alcohol and fruit juices. If consuming enough water seems challenging here are a few tips:
- Drink a large cup (16 oz) of warm water with a lemon first thing in the morning.
- Drink herbal teas that do not contain caffeine since caffeine is dehydrating
- Keep a glass of water near you and consume while nursing
- Plan to consume at least 6 cups (48 ounces) before noon. Drinking water early in the day will help insure you are rehydrating when you wake up and will help you reach your quota early enough that you won’t be up during the middle of the night to go to the bathroom. After all, prior do delivery, a woman has typically had enough disruptions in sleep getting up to pee in the middle of the night!
Bottom line, this is a special time in a woman’s life. One of healing and change, excitement and adjustment. Feed yourself well, get plenty of rest, and try to avoid unrealistic expectation of bouncing back to quickly. This is a time to grant yourself grace and love this amazing body that, while it may not look quite the same at this moment, it has carried and nourished your beautiful child. God Bless and enjoy your bundle of joy!
