Top Foods To Include To Enhance Postpartum Recovery
During pregnancy, we envision the first weeks postpartum to be filled with newborn snuggles, breastfeeding, and sure sleepless nights. But no one really prepares you for the physical changes that can leave you feeling like a stranger in your body for months. Most people don’t tell you that it’s going to hurt to walk and even sit, that going to the bathroom is a feat in and of itself, and that you may be bleeding and sore for weeks.
It can be hard to reconcile this reality with the expectations set by “bounce back” culture and societal pressures. The concept of “bouncing back” is ingrained in our minds and an imaginary clock seems to start to tick from the moment the cord is cut. It’s an egregious disservice to moms who often end up feeling inadequate when they aren’t immediately able to function at the high octane they were running at prior to baby.
It’s almost as if people are forgetting what just happened. As a recap, you just grew an entire human from cells, created a completely new organ (the placenta), multiplied your blood volume, stretched and expanded your muscles and skin, and then either underwent significant physical exertion or abdominal surgery (or both) to birth said human and placenta. No matter what kind of delivery you experienced, your body needs to undergo significant healing and repair.
There is no escaping the fact that postpartum recovery takes time. After all that your body just went through to create, sustain, and deliver this new life, we need to give space for that recovery.
However, that doesn’t mean that there aren’t things we can do to support this stage. There are absolutely some factors within our control that can enhance the recovery process.
To support healing, your body requires nutrients that become the building blocks for tissues. By focusing on a variety of nutrient-dense foods, we can provide the fuel needed for this intensive repair. I like to think of recovery nutrition like navigating with a GPS. Without it, you might still get where you want to go, but it’s likely not going to be the most efficient or effective route. A depleted body can take longer to heal which is why nutrition is so integral.
Some of the nutrients that we know are key for healing wounds and repairing tissues include protein, Vitamin A, Vitamin C, zinc, and iron. To optimize recovery, look to foods like the following that are rich these important nutrients:
Hemp seeds: These powerful little seeds are great for postpartum because you can use them to boost a variety of meals. They are a good source of zinc, non-heme iron, protein, and healthy fats. Sprinkle them in yogurt, smoothies, or avocado toast--or bake them in muffins or cookies (like Agni’s Oatmeal Chocolate Chip Cookies) for a delicious upgrade
2. Sweet potatoes: These tubers get their orange hue from beta-carotene which the body converts to the active form of Vitamin A, a critical nutrient for tissue repair. Prefer white potatoes? No problem! One medium white potato actually provides 70% of your daily needs for Vitamin C.
3. Chickpeas: A versatile legume that is also rich in key nutrients. It’s a good plant-based source of iron which is important to replenish with the increased blood loss postpartum. Iron is required to provide oxygen throughout the body which is needed for wound healing. Pair with a Vitamin C source like broccoli, oranges, or tomato sauce to boost absorption.
4. Oats: Oats provide an array of nutrients that are beneficial for new moms. In particular, they have a mix of soluble and insoluble fiber which both serve to make bowel movements easier and more regular which is an underappreciated component of postpartum recovery. It’s important to avoid straining--a common side effect of constipation—in order to avoid aggravating stitches or causing hemorrhoids. Eat them in classic oatmeal, or yummy cookies.
5. Bone Broth: Rich in amino acids like glycine which make up the collagen structure required for skin and tissue repair. Making soups with bone broth is an easy way to increase the protein and nutrient content of the soup.
6. Salmon: One of my favorite nutrient-packed protein sources. Including this omega-3 rich fish provides the fatty acids DHA and EPA which are key for lowering inflammation and supporting brain function and mood balance. It’s important to remember that mental health is just as important as physical health, especially postpartum. Canned salmon is a great option for a low maintenance and shelf-stable protein.
While food is not the whole picture, it can certainly help. Other important considerations to nurture your recovery include resting and assembling a support team.
The messages that we should be sending to new mothers should not be tips on how to lose the baby weight fast. Instead, we should be arming them with resources on how to replete the nutrients that have been depleted throughout pregnancy and are in high demand postpartum. Postpartum is a time for rebuilding nutrient reserves, fueling lactation, and supporting tissue repair. The early weeks should be spent physically and mentally recovering and adjusting to this new life stage…
…And of course, enjoying those newborn snuggles too.
Thank you so much to Alexandra Paetow MS, RD, CDN, Registered Dietitian and Postpartum Nutritionist for writing this helpful article about postpartum nutrition for Mamas!
other postpartum recovery essentials for mom
In addition to making sure you are getting all of the critical nutrients your body needs for recovery, you’ll also need a handful of “nitty gritty” essentials to help your body heal immediately after birth. We’ve rounded up our favorite postpartum care essentials below (which are the most luxe versions we could find in this not-so-luxe category of personal care!).
Why New Moms Will Love It:
If you’re choosing to breastfeed your baby, you will definitely need nipple butter to soothe your dry, cracked, and irritated skin (take our word for it!). This moisturizing nipple butter from Earth Mama is 100% organic and safe for baby, plus it’s a true multi-tasker…rub it onto any dry patches (lips, elbows, cuticles) for instant relief! Bring it with you to the hospital so you’re ready as soon as baby makes his or her debut.
Product Description:
This soothing Earth Mama Organic Nipple Butter is buttery and botanical-rich, lanolin-free, and non-sticky. It moisturizes dry skin, and brings your nipples back to their happy place. And since it just might end up in baby’s mouth, it’s Non GMO Project Verified. So there’s no need to wash it off before nursing!
A Quick How-To:
Apply this natural nipple balm after each feeding or as needed — and feel free to slather liberally on flanges for a more comfortable pumping experience. Other places to slather it: on lips, cheeks, heels, cuticles and elbows.
Dermatologist tested and clinically tested for irritation.
NO petroleum, parabens, or lanolin.
2 fl. oz. (60 ml)
Ingredients:
Organic Olive (Olea Europaea) Fruit Oil, Organic Beeswax (Cera Flava), Organic Cocoa (Theobroma Cacao) Seed Butter, Organic Shea (Butyrospermum Parkii) Butter, Organic Mango (Mangifera Indica) Seed Butter, Organic Calendula (Calendula Officinalis) Flower Extract
Why New Moms Will Love It:
This postpartum herbal sitz bath is formulated to help a new mom who is recovering from a vaginal delivery. The organic postpartum Epsom salt herbal bath mix helps to speed perineum healing and reduce swelling.
Product Description:
This multi-use organic herbal sitz bath can be brewed to use in a sitz bath, peri bottle, bathtub, or padsicle.
How to Use: Use 1-2 handfuls of herbs and cover with boiling water. Brew for 20 minutes. Strain and add liquid to a shallow bath, peri bottle, or postpartum pads to make ‘padsicles’. This blend can also be used as a facial steam.
Belly birth? Brew and use in your tub once you are cleared for a bath.
Hemorrhoids? yeah, this blend with soothe that!
All healed and still have some herbs left? Lucky! Pour in a bowl, add boiling water and have yourself a facial steam, because #selfcare.
Ingredients: Epsom Salt, Organic Witch Hazel Leaf, Organic Calendula Flower, Organic Yarrow Flower, Organic Lavender, Organic Uva Ursi Leaf Organic Comfrey Leaf.
Why Moms-to-Be and New Moms Will Love It:
This luxe multi-tasking oil is intensely moisturizing and soothing, whether mom is smoothing it over her growing belly to nourish stretching skin or layering it into her evening skincare routine to maximize hydration. Either way, it makes an indulgent addition to mama’s self-care ritual for pregnancy, postpartum, and beyond.
Product Description:
A mama favorite, the "everything" oil is great as a facial serum or belly oil. It has an uplifting scent, with a liquid velvet feel. Cranberry seed, pomegranate, marula, borage, and baobab oils provide essential fatty acids, antioxidants, and vitamins. Mother Mother Oil leaves skin feeling hydrated, nourished, and cared for.
How to use: Apply morning and evening to clean face, neck, belly, hips, or anywhere skin feels tight or dry.
Ingredients: Grapeseed Oil, Cranberry Seed Oil, Pomegranate Seed Oil, Marula Oil, Baobab Seed Oil, Pumpkin Seed Oil*, Vitamin E, Sunflower Seed Oil, Jojoba Seed Oil*, Borage Seed Oil*, Sweet Orange Peel Oil*, Neroli Oil, Calendula Flower CO2 Extract
* organic
Need more options? Check out our review of the best pregnancy belly oils!