My Top 6 Foods for Postpartum Healing
“What was your first meal after-birth?”
This is a common question new mamas get when sharing their birth stories. The answers range from random (chocolate pudding + roast beef sandwich) to trying-to-fit-in-everything-we-couldn’t-eat-for-the-past-9-months (sushi + champagne, anyone?). For many of us, convenience and exhaustion are definitely a motivating factor. I mean, my first meal post-labor was a Chipotle quesadilla and breakfast sausage #whynot. No matter what your first meal is, one thing is for sure: your body (and soul) NEED some nourishment after completing the marathon of a lifetime.
There is a lot of conversation about what to eat (and not eat) while you are pregnant, and almost no education on how to nourish yourself post-baby. If there IS advice on what to eat postpartum, it is probably focused on weight-loss (spoiler alert: that is NOT what you should be focusing on right now!). [Side note: this actually is a common theme throughout the wellness world. Pregnant women get a lot of care, advice, and attention, but once you pop out the baby- BYE you’re often on your own. If you are interested in more wellness support postpartum, check out the Vital Woman Membership group]
What we eat postpartum actually has a huge impact on both our own healing and (if we’re breastfeeding) on our baby’s health. When it comes to postpartum foods, I believe we have a lot to learn from traditional cultures. All over the world, you can find evidence of similar foundational foods for healing new mamas. The common themes all around the world are:
warming foods
nutrient-dense foods
foods that are high in protein
So what does that look like in practice? Here is a list of some of my go-to foods postpartum to stay nourished and support healing.
Pot Roast
Really, any slow-cooked meat is an excellent choice postpartum. Slow-cooking tougher cuts of meat (like chuck roast) gives you a dose of crucial amino acids that help to rebuild damaged tissues. Plus, nothing says comfort food quite like a good pot roast.
Bone broth
Warming, nourishing, and high in protein to help the body heal, bone broth is a postpartum superstar. This is also very easy to prep in advance- I recommend making a couple of batches to freeze during your third trimester for easy snacking and cooking after baby!
Nut butters
This was one of my go-to snacks, sometimes right out of the jar! Easy to eat and satisfying, nut butters also provide a good serving of protein and healthy fats. This is great for healing and for milk supply!
Eggs
High in protein and omega-3 fatty acids, eggs are anti-inflammatory and incredibly nourishing for healing. My goal was to eat eggs daily in the first few weeks postpartum (bonus: eggs include nutrients that are excellent for milk production!)
Salmon
Salmon is full of brain-nourishing fats and protein, as well as important amino acids to repair and heal tissue. If cooking isn’t realistic in those first few weeks, mix a can of salmon with avocado oil mayo and some seasonings for a quick meal!
Oatmeal
Oatmeal is one of the most commonly recommended foods for breastmilk production, but is also very nourishing and warming to the body! There is something so satisfying about a warm bowl of oatmeal while healing. I even kept some prepped oatmeal bars in the freezer for emergency breakfasts- they were a lifesaver!
We should be preparing for our postpartum healing just as much (if not more!) than we prepare for our birth, and planning your nourishing foods is a huge part of that! What were your favorite healing foods postpartum? Comment below!