Foods to optimise your health and wellbeing during the postpartum period

As part of a well balanced diet, below we highlight some specific foods that may be particularly beneficial during the postpartum period.

Iron rich foods are crucial to replenish stores after growing a baby and after blood loss during birth. 

Foods rich in heme iron include: organ meat (e.g. chicken liver), red meat (e.g. beef), dark meat (e.g. chicken thigh), shellfish (e.g. prawns) and seafood (e.g. sardines). We recommend choosing grass fed meat and wild caught sustainable seafood for healthier options.

Foods rich in non-heme iron include: lentils, beans, chickpeas, peas, dried apricots, leafy greens, nuts, wholegrains, tofu and many more. 

Heme iron is readily absorbed, whereas non-heme iron has a lower absorption rate. Vitamin C foods should be paired with non-heme iron foods to increase absorption (such as citrus, berries, red peppers, tomatoes, kiwi, kale and broccoli). 

Cooking in a cast iron pan can also significantly increase the iron in your meals.

Healthy Fats such as those found in raw nuts and pure nut butters, seeds, avocado, olives, olive oil and cold water fatty fish, should be included in the postpartum diet to support energy requirements, aid blood glucose regulation, increase the absorption of vitamins A, D, E and K and to help you feel fuller for longer. See below for omega-3 fatty acids. 

Omega-3 fats form part of every cell in the body, they have anti-inflammatory properties and are associated with reduced postnatal depression, improved mood and brain function. During lactation, breastfeeding mothers should consume (or supplement) 300mg/day of DHA to support baby's brain development. (DHA is the form of omega-3 we want here).
Cold water fatty fish (such as salmon, mackerel, sardines, herring and tuna) contain omega-3 (because they eat algae). If you choose to consume fish try to choose wild caught sustainable fish. You can use this guide to help you www.goodfish.org.au
Plant based sources of Omega-3 include ground flaxseeds, chia seeds, walnuts and hemp seeds however the body can only utilise these in limited amounts and so an algae oil supplement can be helpful.

Nuts & Seeds are rich in unsaturated fats and protein, fibre, minerals and vitamins. They help to support healthy hormone production and lactation. Enjoy raw nuts and seeds on your porridge, sprinkle them on soups and salads, snack on trail mix or granola, spread nut or seed butters on toast or crackers. They are energy dense (high in calories) so enjoy in moderation ~30g/day.

Rolled Oats are rich in fibre, they are a good source of iron and a traditional galactogogue (may promote breast milk production). You can make porridge or bircher and top with yoghurt, berries, stone fruit, nuts and seeds, you can also stir in some protein powder or an egg yolk at the last minute to make a more balanced meal. Try to limit honey/maple syrup at breakfast time to just a drizzle!

Legumes (beans, lentils, chickpeas - in curry, soups, dals, dips) are rich in fibre, complex carbohydrates, protein and minerals such as iron, magnesium and zinc. If you are experiencing postpartum constipation these may really help you out!

Ghee is a type of clarified butter, commonly used in Ayurvedic recipes. It is a source of both fat and fat soluble vitamins A, D, E and K. It supports digestion due to its butyric acid content which fuels intestinal cells for growth and repair.

Fermented Foods (such as sauerkraut, kimchi, miso, kefir, live yoghurt - can be dairy or coconut as long as it contains live cultures) are a great way to support gut health as they contain probiotic beneficial bacteria. They must be unpasteurised. We now know a healthy microbiome is connected to so many aspects of our health, including improved digestion and nutrient absorption, they may help to prevent digestive discomfort commonly seen in the postpartum period, such as constipation. A healthy gut also contributes to immune function and mood regulation as well as many other benefits.

Warming spices can be included in many recipes to support digestion and improve blood circulation for healing. They include ginger, turmeric, cardamom and cinnamon. Fennel is another delicate and gentle spice that supports digestion and is a traditional galactogogue. You don’t need to use a lot of these - just as you normally would in recipes and all can make lovely tea. Fresh ginger and turmeric roots are best, cardamom pods, cinnamon sticks and all forms of fennel (seeds and bulbs).

Find our delicious postpartum meals here - https://thewholebowlco.com.au/collections/frozen-meals-delivered