Postpartum Holistic Nutrition Recommendations

Your body has just achieved an incredible feat – bringing a new life into the world. Now, it’s time to focus on your own recovery and nourishment. Postpartum nutrition is just as important as pregnancy nutrition, providing the building blocks your body needs to heal, replenish, and thrive. Forget crash diets and processed foods; embrace real, whole foods that support your physical and emotional well-being during this transformative time.

Postpartum Nutrition Guidelines

Take a real food approach

• Avoid resorting to weight loss shakes, loads of packaged or processed foods, or convenience foods high in sugar like bars, muffins, or ready-made smoothies

• Eat whole, unpackaged foods most often that are organic or local where possible (ie grass-fed beef, wild seafood, organic fruits, and vegetables, avocado, nuts and seeds, and whole grains like quinoa or wild rice)

Eat warm, soothing foods 

• Choose broths, soups, hearty stews, and curries made with bone broth to allow for easy digestion and absorption of nutrients

• Drink plenty of warm herbal teas and eat warming spices like cinnamon & ginger that are easy on your body’s stress pathways and support digestive flow. A good goal is about 1 oz of fluids per 1 oz of body weight.

Eat for increased energy needs

• Incorporate high-fat foods at every meal like pork, butter/ghee, fatty fish, and nut/seeds

• Consume complex carbohydrates like oatmeal, rice, or sweet potatoes 

• Choose soft/well-cooked vegetables for easy digestion and vitamin absorption

• Replete minerals and electrolytes by choosing more iodine-rich foods like seafood or roasted nori/seaweed snacks 

Stay on your prenatal 

• For the first six months postpartum or longer if you are nursing, continue your recommended pregnancy supplements

• Typical baseline recommendations include a prenatal multivitamin, fish oil, vitamin D, collagen, and iron

Support skin healing

• Choosing highly bioavailable protein sources to support the making of collagen and healing from birthing wounds-these include foods like organic chicken, eggs, shellfish, and slow-cooked meats

• Consider collagen or gelatin supplements which offer an extra dose of glycine and proline-primary building blocks for skin regrowth and repair

• Eat vitamin C-rich foods like yellow bell peppers or raw tomatoes which support the synthesis of collagen

• Increase shellfish like oysters or hemp seeds for Zinc – this mineral is a vital component of wound healing as well as the prevention of postpartum depression!

Replete for blood loss

• Choose high-iron foods like grass-fed red meat, pork, or spirulina

Keep your microbiome balanced

• Eat fermented foods daily like kimchi, sauerkraut, or unsweetened yogurt

• You may also consider a probiotic supplement daily 

What Should I Avoid Eating After Childbirth?

Going super low-carb

• A sudden drop in carb intake can potentially reduce the milk supply
• Shoot for a bare minimum of 50 grams of carbs daily – this is the equivalent of roughly 1/3 cup cooked oatmeal, 1 medium apple, and ½ medium sweet potato

Focusing on weight loss

• Listen to your natural hunger cues and give your body time to acclimate, avoid any yo-yo dieting or harsh restrictions!
• ‘9 months on, 9 months off’ is good guidance around a timeline for natural weight loss after pregnancy

What about Nutrition for Breastfeeding??

Remember that a nutrient-dense diet = nutrient-dense breast milk.  

Moms need an additional 500 kcal/day for the first 6 months after birth to support breastfeeding.  There are a number of increased vitamin needs however most notably they include B vitamins, Choline, Vitamin A, and Vitamin D.

Recommended Supplements:

• Klaire Labs Prenatal
• Omegapure
• Vitamin D + K2 5000
• Vital Proteins Collagen
• Gentle Iron

Remember, postpartum nutrition isn’t about deprivation or restriction. It’s about nourishing your body with wholesome foods that support your recovery, energy levels, and overall well-being. By embracing these holistic recommendations and listening to your body’s unique needs, you’ll set yourself up for a smoother postpartum journey, filled with vitality and joy.

Ready to stock up on the supplements you need for a nourished postpartum period? Visit our shop at https://fivejourneys.com/shop/ and give your body the support it deserves.

If you have questions or need personalized guidance, don’t hesitate to reach out. We’re here to support you on your journey to optimal health.

References:

Nichols, L. (2018). Real Food for Pregnancy