The Ultimate Postpartum Nutrition Guide: What Your Body (and Baby) Need After Birth
Bringing a baby into the world is one of the most transformative experiences a woman can have. But while so much focus is placed on birth itself, postpartum recovery is just as important, especially in the first 40 days of postpartum. Your body has just done something incredible and now it needs deep nourishment to heal, rebuild, and sustain you (and your baby) during this new season of life.
From an Ayurvedic and ancestral perspective, the postpartum period is a time when your body needs warm, grounding, nutrient-dense foods to restore balance, promote healing, and support breastfeeding. Traditional cultures across the world have honored postpartum nutrition for generations, ensuring that new mothers receive the most nourishing, easily digestible, and healing foods to help them regain strength and energy.
So, what exactly should you be eating in the fourth trimester? Let’s break it down!
Essential Nutrients for Postpartum Healing
Your body has lost blood, fluids, and essential minerals during birth. Plus, you’re likely experiencing hormone shifts, sleep deprivation, and the physical demands of newborn care. That’s why focusing on the right vitamins and minerals is key for postpartum recovery, breast milk production, and overall well-being.
1. Iron
Why it’s essential: Helps replenish blood loss, prevents anemia, and combats postpartum fatigue.
Best postpartum foods: Grass-fed organ meats (liver is a powerhouse!), bone marrow, dark leafy greens (cooked), beets, dates, blackstrap molasses, lentils. Check out my favorite grass-fed organ supplements here: Grass-Fed Organ Supplements.
2. Calcium
Why it’s essential: Supports bone strength, aids muscle recovery, and is important for milk production.
Best postpartum foods: Bone broth, raw dairy, sesame seeds, soaked almonds, dark leafy greens (cooked with ghee), tahini.
3. Magnesium
Why it’s essential: Reduces stress, improves sleep, prevents constipation, softens stool (for those post-birth poops!) and balances mood (hello, postpartum hormones!).
Best postpartum foods: Pumpkin seeds, soaked nuts, cacao, bananas, dark chocolate, lentils, seaweed (here’s a link to my favorite Wild Seaweed supplement: Wild Seaweed).
Keep in mind that there are many different types of magnesium. In postpartum, focus on:
Magnesium Glycinate: Best for Relaxation & Sleep
Magnesium Citrate: Best for Digestion & Constipation
Magnesium Malate: Best for Energy & Fatigue
4. Omega-3 Fatty Acids
Why it’s essential: Supports brain function, reduces inflammation, can help prevent postpartum depression, and great for baby’s brain development via breastmilk.
Best postpartum foods: Wild-caught fish (salmon, sardines), cod liver oil, flaxseeds, ghee, pastured eggs, walnuts. Here’s a link to my favorite Omega3 DHA & EPA supplement: Wild Raw Cod Liver Oil Softgels.
5. Collagen & Protein
Why it’s essential: Helps repair tissues, support uterine healing, and strengthen joints, skin, and hair. Collagen can also support the skin with stretch marks.
Best postpartum foods: Bone broth, slow-cooked meats, eggs, fish, lentils, soaked quinoa.
6. B Vitamins
Why it’s essential: Helps with energy production, nervous system function, and mood stability.
Best postpartum foods: Organ meats, pastured eggs, sprouted grains, lentils, fermented foods (like kimchi and sauerkraut).
7. Vitamin D
Why it’s essential: Supports immune function, hormone balance, and mental health.
Best postpartum foods: Sunlight exposure, pastured egg yolks, cod liver oil (Here’s a link to my favorite supplement: Wild Raw Cod Liver Oil Softgels), raw dairy, mushrooms.
Ayurvedic & Ancestral Food Principles for Postpartum
In Ayurveda, postpartum is considered a "Vata-aggravated" time, meaning the body needs warm, grounding, oily, and easy-to-digest foods to restore balance. Many ancestral traditions around the world followed similar principles—prioritizing nourishment, warmth, and replenishment to help new mothers heal and thrive.
What to FOCUS ON in Postpartum:
Warm & Cooked: Avoid raw, cold foods (which increase Vata). Instead, focus on warm, soupy, slow-cooked meals.
Oily & Nourishing: Healthy fats like ghee, coconut oil, and bone broth help with tissue repair and hormone balance.
Easily Digestible: Soft, well-cooked foods like kitchari, stews, porridge, and congee support gut healing.
Grounding & Root-Based: Root vegetables (sweet potatoes, carrots, beets) provide stability and nourishment.
Mildly Spiced: Warming spices like ginger, turmeric, cumin, fennel, cinnamon aid digestion, circulation, and healing.
Hydrating & Mineral-Rich: Herbal teas (like fenugreek, nettle, raspberry leaf) and bone broth support hydration and milk supply.
Top Bioavailable Foods for Postpartum Recovery
1. Bone Broth: Collagen, Gelatin, & Minerals
Supports tissue repair, gut healing, and hydration
Rich in collagen and amino acids for postpartum recovery
Easy to digest and warm, grounding, and nourishing
2. Organ Meats (Liver, Heart, Kidney): Iron, B Vitamins & Choline
Most bioavailable source of iron, preventing postpartum anemia
High in B12, folate, and choline for hormone balance and brain health
Traditionally eaten by new mothers for restoring vitality
3. Wild-Caught Fatty Fish (Salmon, Sardines, Mackerel): Omega-3s & DHA
Boosts brain function, reduces inflammation, and supports mood
Provides DHA for baby's brain development
Supports hormone balance and nervous system regulation
4. Eggs: Choline, Vitamin D & Healthy Fats
Excellent source of choline for brain health and hormone regulation
Provides bioavailable protein for tissue repair
Supports immune health and milk production
5. Ghee & Grass-Fed Butter: Healthy Fats & Vitamins
Supports hormone production and brain health
High in fat-soluble vitamins (A, D, E, K) for postpartum recovery
6. Slow-Cooked Meats (Grass-Fed Beef & Lamb and Organic Chicken): Iron, Zinc & Protein
Provides easily digestible protein for muscle and tissue repair
High in zinc for immune function and wound healing
Supports hormonal balance and milk production
7. Dark Leafy Greens (Spinach, Kale, Swiss Chard): Iron, Folate & Magnesium
Supports blood-building and prevents postpartum anemia
High in magnesium for relaxation, sleep, and muscle recovery
Contains fiber for digestion and postpartum gut health
8. Soaked & Sprouted Grains (Oats, Quinoa, Rice, Millet): Fiber & B Vitamins
Easier to digest than regular grains and support gut health
Provides B vitamins for energy and nervous system recovery
Oats are known for boosting milk supply
9. Warm, Stewed Fruits (Dates, Figs, Prunes, Apples, Pears): Iron & Natural Sugars
Supports digestion and relieves postpartum constipation
Rich in natural sugars for energy replenishment
10. Herbal Infusions (Nettle, Raspberry Leaf, Chamomile): Minerals & Hydration
Replenishes iron, calcium, and magnesium for recovery
Supports hormone balance, milk production, and relaxation
Helps with hydration and stress relief
Foods to Be Mindful of for Baby While Breastfeeding
While focusing on nutrient-dense postpartum meals, it’s also important to watch how certain foods affect your baby through breast milk. Every baby is different but here are some common culprits that can cause digestive upset, colic, or sensitivity.
Foods That May Cause Discomfort in Baby
Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage, Brussels Sprouts) – Can cause gas in some babies. Try cooking them well or limiting intake.
Garlic & Onions – Some babies are sensitive to their strong flavors in breast milk.
Dairy (Cow’s Milk, Cheese, Yogurt) – Some babies have a hard time digesting dairy proteins, leading to fussiness or reflux.
Citrus Fruits and Tomatoes – Can be acidic and may cause diaper rash or spit-up in sensitive babies.
Caffeine – Can pass through breast milk and make baby restless or fussy.
Chocolate – Contains both caffeine and theobromine, which can affect baby’s sleep.
Spicy Foods – May cause digestive upset or irritability in some babies.
Gentle, Baby-Friendly Alternatives:
Well-Cooked Vegetables like sweet potatoes, zucchini, and carrots
Healthy Fats like ghee, avocado, and coconut oil
Mild, Easy-to-Digest Fruits (room temperature for early postpartum healing) like bananas, pears, and cooked apples
Gentle Grains like oats, rice, and quinoa (sprouted oats and pre washed rice and quinoa)
Final Thoughts: Nourish Yourself, Nourish Your Baby
Your postpartum journey is just as important as your birth experience. By choosing warm, nourishing, and easily digestible foods, you’re not only supporting your own healing, energy, and mood but also giving your baby the best.
Looking for postpartum meal ideas, recipes, or support? Stay connected with us by subscribing to our newsletter and joining our community, following us on instagram, and check out our resources for new moms navigating postpartum healing naturally!
Additional Resources
Organic Postpartum Meal Delivery: Mama Meals
The First Forty Days Cookbook: The First Forty Days
Anything stated in this blog is not medical advice.
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