Postpartum nutrition: what is good to eat after childbirth
How to help your body recover? Here are some top nutrition tips.
Your increased nutritional needs don’t stop immediately after you have your baby. The fourth trimester – the first three months after giving birth – puts its own demands on your body. You’re recovering from childbirth, dealing with hormonal fluctuations, and learning to care for your new baby at the same time. And if you’re breastfeeding, that’s an added factor. What are the best foods to eat after giving birth?
According to reproductive and postpartum nutrition expert Kirsten Mooring, there are a few key nutrients you need to get. MigNews will tell you about them.
Why is postpartum nutrition so important?
Think about it. You carried a growing fetus—plus extra fat, fluid, and tissue to accommodate the baby. You went through labor and delivery, and now the juggernaut is finally over. But your energy is depleted, and you may not be feeling your best right now.
How you nourish your body postpartum is important for your health. And, if you're breastfeeding, for your baby's growth and development. Here are just a few of the benefits of eating well after pregnancy:
- This will help you recover faster. A diet rich in nutrients, complex carbohydrates, fiber, healthy fats, and protein, as well as adequate hydration, will help your body heal. A healthy postpartum diet is what you need to prevent bone loss, replenish iron stores, prevent hemorrhoids, and more.
- Promotes milk production. What you eat and drink is very important for the quantity and quality of your milk.
- Supports overall well-being. A well-balanced diet can support the stamina you need as a busy 24/7 mom.
What is good to eat after childbirth: which nutrients are especially important
Your diet in the first few months will determine how well you recover from childbirth and adapt to the new demands of parenthood. “You need nutrients to replenish the stores lost during pregnancy, as well as help you recover from pregnancy and childhood,” explains Mooring.
The first thing to focus on is the amino acids found in protein sources. Glycine (a type of amino acid) is particularly important, says Mooring.
If you eat meat, bone broth is rich in glycine. However, plant sources such as nuts, seeds, and legumes also contain it. Peanuts, pumpkin seeds, lentils, and spinach can help supplement your diet.
“Energy-supporting foods like oats and whole grains are also important. For example, wild or brown rice, buckwheat, and quinoa,” adds Mooring.
In the first few weeks after giving birth, it's best to choose foods that are easy to digest, as digestion can be a bit sluggish after giving birth. This category of foods includes sweet potatoes, broccoli, carrots, and leafy greens.
“If you lost a lot of blood during labor, you may find that your iron and B12 levels are low,” says Mooring. “It’s worth checking your thyroid levels postpartum to see if you need additional nutritional support. Nutrients like tyrosine in protein and iodine in white fish may be more in demand during this time, and selenium in seeds can provide additional thyroid support.”
Do you need to eat differently if you are breastfeeding?
What you eat still matters — for your own well-being and the health of your baby if you're breastfeeding. Source: freepik.com
Your body will need all of the foods listed above whether you are breastfeeding or not. However, breastfeeding may place additional demands on your nutrient intake.
“You need more calories to fuel your body while breastfeeding—about 500 extra calories a day,” says Mooring. “Foods high in healthy fats, like nuts, seeds, fatty fish, and avocados, are a great place to start. DHA (omega-3 fatty acid) is essential for your baby during this time and to replenish the mother’s lost stores.”
Carbohydrate intake is also key to maintaining milk supply, especially from complex sources. You need starchy vegetables, leafy greens, and whole grains.
Other nutrients that are found in breast milk and therefore needed in greater amounts during breastfeeding include all the B vitamins, choline, and vitamin D.
“It’s always best to start with nutrition, although some people may have more serious needs. So checking iron, B vitamins, and vitamin D levels can be helpful,” says Mooring.
Ultimately, you just want to provide your body with plenty of healthy whole foods. “I always recommend keeping nutrient-dense snacks like nuts and seeds on hand while breastfeeding,” she adds.
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