Healthful Postpartum Foods

Healthful Postpartum Foods

2 minute read

healthful postpartum foods photo of chia pudding

Foods to optimise your health and wellbeing during the postpartum period

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

Omega-3 forms part of every cell in the body, when dosed therapeutically it can reduce inflammation and improve mood - associated with reduced anxiety and PN depression. During lactation, breastfeeding mothers should consume (or supplement) 300mg/day of DHA to support baby's brain development.
Omega-3 containing foods - 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 use this guide @goodfishproject
Plantbased sources of Omega-3 include ground flaxseeds, chia seeds, walnuts, hemp seeds or an algae oil supplement.

Oats / Porridge / Oatmeal - fibre rich to support digestion, protein rich whole grain to support blood glucose regulation, and sustained energy, a source of iron and a traditional galactogogue. Top with yoghurt, berries, nuts and seeds or stir in some protein powder to make a balanced meal, try to limit honey/maple syrup at breakfast time to just a drizzle!

Nuts & Seeds - rich in unsaturated fats and protein, fibre, minerals and vitamins. They help to balance hormone production and support lactation. Enjoy on your porridge, sprinkle them on soups and salads, snack on trail mix or granola, spread nut or seed butters on toast or crackers. High in calories so enjoy in moderation ~30g/day

Legumes (beans, lentils, chickpeas - in curry, soups, dals, dips) - 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! Don’t forget lots of water too.

Eat the rainbow: brightly coloured fruits and vegetables - antioxidant rich to support immune function, healing and repair of tissues, prevent oxidative stress and inflammation, associated with reduced anxiety and depression.

Find our delicious postpartum meals here -

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