Postpartum Nutrition: What to Eat After Childbirth

Growing a baby requires a lot of energy. For nine to ten months, your body works hard to develop everything that is your precious bub - muscles, bones, limbs and even teeth. When you're pregnant you share your essential vitamin and mineral stores with your developing baby, often leaving you in depletion. And then, once your little bundle arrives, there’s not much time to rest. There are sleepless nights, busy days, and little time to look after ourselves. 

There is one thing all mothers can do to take care of themselves postpartum, that doesn’t take a lot of time, money, or effort but will make a world of difference. And that’s having a solid nutrition plan, that will nourish you back to health. This article will explain how you can nurture your body and recover from pregnancy by focusing on what you eat.

Here are some of the many benefits of healthy eating post-pregnancy:

• It can speed your recovery and replenish your stores of nutrients
• It promotes milk production when you're breastfeeding
• It boosts your energy and stamina
• It supports your overall wellbeing and health to help you feel your best
• It aids weight management

Postpartum Nutrition Plan

1. Include Anti-Inflammatory Foods 

Anti-inflammatory foods help stop the release of pro-inflammatory molecules to inflammation.

Anti-inflammatory food include eating nutrient-dense whole foods high in fibre, antioxidants, and omega-three fatty acids. So, basically, eat lots of fresh fruits and vegetables, legumes, and whole grains. 

Including a range of these anti-inflammatory foods in your diet each day:

• Fresh fruits and vegetables in as many different colours as possible. 
• Iron-rich protein sources like good quality lamb, beef, bone broths, lentils, beans, tofu, cashew nuts and pistachios. 
• Healthy fats including avocados, olive oil, coconut oil, oily fish, nuts and seeds. 
• Whole grains like brown rice and pasta, quinoa and oats. 
• Probiotic-rich foods, such as kefir, kimchi, kombucha and sauerkraut. 

2. Hydrate 

Water plays a significant role in our body’s ability to rebuild, regenerate and recover. Try picturing what your insides would like when you’re hydrated compared to dehydrated. The dehydrated version doesn’t seem like a healthy environment, does it? 

Every single cell in our body requires water to function. And breastfeeding women’s requirement for water is double that of a non-breastfeeding woman. So if you’re breastfeeding, you should consume 10-15 glasses of water each day. 

Water is vital for healthy digestion. Water assists in dissolving waste particles and allowing them to pass smoothly through the digestive tract. If you haven’t drunk enough water, other desperate cells will absorb any water you do drink, ultimately leaving your colon dry, making it difficult to pass waste. The resulting constipation isn’t ideal for postpartum women who shouldn’t be pushing too hard when going to the toilet. 

Drinking more water doesn’t have to be boring; you can spice up your water by adding fresh berries, lemon or lime, or try sparkling water and herbal teas. 

3. Protein and Collagen-boosting Foods 

After birth, there’s much recovery and regeneration going on inside your body. Eating foods that support your recovery is one way to support your recover. Eating enough protein and consuming foods that promote collagen production will ensure you’re helping your body on its road to recovery. 

High protein foods include: 

• Fish
• Lean red meat
• Poultry
• Eggs
• Tofu and seitan
• Yoghurt 
• Nuts
• Lentils and beans
• In Shape Mummy Health Shake

Collagen-boosting foods include:

• Berries
  
• Citrus fruits
• Garlic
• Leafy greens 
• Bone broth

4. In Shape Mummy Health Shake 

The In Shape Mummy Health Shake is one of the best ways you can nourish yourself postpartum. We understand that some days are simply a right-off, and that you don't have time to always prepare healthy food. But if you can find five minutes during the day to whip up your shake, you know that you will still get a good serving of protein, vitamins, minerals and and probiotics. These will not only assist your recovery, you will also support your milk production and help you get in shape.

The Bottom Line 

Looking after a baby is challenging work. Often, you'll feel exhausted, you'll get grumpy, and you'll second-guess yourself 100 times a day. But looking after a baby is also rewarding. A lot of the time, you'll feel overcome with joy, and you'll feel a love like no other. Every day will be different and unpredictable; there will be many in your life that things you can't control. 

But one thing you can control is what you eat and how you choose to nurture yourself. Make it easier for yourself by keeping your pantry and fridge stocked with healthy, nutritious foods. 

In order to support your postnatal recovery, incorporate into your diet foods that are anti-inflammatory, high in protein and collagen producing. And don't forget to hydrate!