What Nutritional Needs Do Postpartum Moms Have?

When it comes to Ayurvedic postpartum care, the first words that rush to the mind are Kashayam, Kuzhambu, Lehyam, Vethukuli, and so on. Ayurveda goes beyond that. The prescriptions for postnatal care are based on the mother’s body type, strength, childbirth conditions, and even the baby’s health. Ayurveda can provide the most effective postnatal care or prasavaraksha.

Postpartum mothers often have unique nutritional needs and concerns. As new mothers, they not only have to take care of a newborn baby,  yet also take care of themselves. It can be difficult to find the time and energy to make sure that their nutritional requirements are properly managed. Therefore, it is important for postpartum mothers to understand their nutritional needs and how they can meet them in order to keep both themselves and their babies healthy.

Guidelines for the Postpartum Mom diet:

During pregnancy, it is not only the uterus in the woman’s body that undergoes a change. The entire body suffers in unison during this time. Post-delivery it takes around 45-60 days to recover and regain lost health. This time period is called the Sutikakalam in Ayurveda. During this time, the most expressed concern is what foods must the postpartum mother have. In this article, we list out a few superfoods and its benefits.

Wait! Before we even look at the list of superfoods that the postpartum mom can consume, here are some general guidelines to be followed by the postpartum mom regarding her diet.

• Nourishing Foods: Include a variety of whole, nutrient-dense foods in your diet. Choose foods that are rich in vitamins, minerals, and antioxidants to support the body’s healing process.
• Hydration: Drink plenty of water and fluids, such as herbal teas, soups, and broths, to stay hydrated and support breastfeeding. Avoid excessive intake of caffeine and sugary beverages as they can disrupt your hydration levels and overall health.
• Protein-rich Foods: Protein is essential for postpartum recovery and can help repair tissues and support muscle strength. Lean proteins included in the diet can help provide sustained energy.
• Healthy Fats: Include healthy fats in your diet, as they can provide energy, support brain health, and aid in nutrient absorption.
• Iron-rich Foods: Postpartum moms may need to replenish their iron stores after childbirth. Include iron-rich foods in your diet that help maintain healthy iron levels and prevent anemia.
• Fiber-rich Foods: Include fiber-rich foods to support healthy digestion and prevent constipation, which can be common postpartum.
• Ayurvedic Superfoods: Include ayurvedic superfoods such as ghee, dates, turmeric, moong dal, and sesame seeds, into your meals, to support postpartum healing and well-being.
• Mindful Eating: Practice mindful eating which involves paying attention to your hunger and fullness cues, eating slowly, and avoiding distractions while eating. This can help you make healthier food choices and support proper digestion.
• Avoid Processed Foods: Limit your intake of processed and sugary foods, as they can be low in nutrients and negatively impact your overall health and well-being.
• Seek Professional Advice: It’s always best to consult with a qualified healthcare provider or a registered dietitian before making any significant changes to your diet, especially during the postpartum period, as individual needs and health conditions may vary. Read to understand the role of Ayurveda in Postnatal care.

The Top 10 Superfoods that All Postpartum Moms Should Be Eating:

Here are the top 10 superfoods according to Ayurveda that can support postpartum recovery:

• Ghee: Also called clarified butter, ghee is considered a superfood in Ayurveda due to its numerous health benefits. It is rich in healthy fats and provides nourishment and lubrication to the body. Ghee is believed to support postpartum healing, strengthen the digestive system, and boost immunity.
• Dates: In Ayurveda, dates are considered a nourishing food for postpartum moms due to their high nutritional value. It is a wholesome snack for the postpartum mother. Dates are believed to help replenish energy, support lactation, and aid in digestion. It has both antioxidant and anti-inflammatory properties.
• Turmeric: Turmeric is believed to support postpartum healing and reduce inflammation. It contains an active compound called curcumin which promotes healing.
• Moong Dal: This lentil is highly valued in Ayurveda for its nourishing properties. Rich in protein, fiber, and essential nutrients such as iron and folate, it is believed to support postpartum recovery, strengthen digestion, and provide sustainable energy.
• Green leafy vegetables: Include green leafy vegetables like moringa and spinach in your diet. They are rich in Iron, Calcium, and Vitamins A and K. You can also consume methi leaves, which not only help the uterus get back to its normal size but also enhance the quality of breast milk.
• The Gourd Family: Consume bitter gourd or bottle gourd, which is rich in Vitamin A, Vitamin C, sodium, calcium, magnesium, phosphorus and iron. It helps correct hormonal imbalances post-delivery.
• The Onion Family: Include shallots and garlic in your diet. It helps evade the usual illnesses.
• The Seeds Family: Include seeds of fenugreek, carom, cumin, and sesame in your diet. Cumin can be consumed along with jaggery which helps in improving breast milk production. Sesame seeds are good for regulating bowel movements and aid in digestion. Carom seeds help resolve gas and indigestion issues. Fenugreek seeds provide an instant energy boost and also help with improving the quality of breast milk.
• Dry Fruits: Include almonds in your diet by soaking them overnight and consuming them in the morning.  It contains omega-3 and it helps in the baby’s brain development.
• Low-fat dairy products: Dairy products are one of the best sources of calcium and are packed with proteins and vitamins. Dairy products help in restoring the health of your bones and also aids in the development of your baby’s skeletal system. Read our blog on how the postpartum mother and baby can stay cool this summer.

Benefits of Eating Superfoods During the Postpartum Period:

Eating superfoods during the postpartum period can provide numerous benefits for new moms.

Here are some of the benefits on including superfoods in your diet during the postpartum period.

• Faster Recovery: Superfoods are typically packed with essential nutrients, including vitamins, minerals, antioxidants, and phytochemicals, that can support faster healing and recovery after childbirth. These nutrients help repair tissues, support immune function, and reduce inflammation, which can aid in the recovery process.
• Increased Energy Levels: The postpartum period can be physically demanding, and adequate nutrition is essential for maintaining energy levels. Superfoods such as lean proteins, healthy fats, and complex carbohydrates, can provide sustained energy, which can be especially beneficial for new moms who may experience fatigue due to sleep deprivation and other postpartum changes.
• Enhanced Nutrient Intake: Superfoods are often nutrient-dense, meaning they contain high levels of essential vitamins, minerals and other beneficial compounds, Including superfoods in your diet during the postpartum period can help ensure you are getting a wide range of nutrients that are important for overall health and well-being, including supporting breastfeeding.
• Hormonal Balance: Superfoods rich in healthy fats, such as avocados, nuts, seeds, and fatty fish can support hormonal balance, which can be beneficial during the postpartum period when hormonal changes are common. Healthy fats are crucial for the production of hormones in the body and can help support hormonal balance, which can contribute to mood stability and overall well-being.
• Boosted Immune System: The postpartum mom is going through a vulnerable period, as her body is recovering from childbirth and the immune system may be compromised. Superfoods such as fruits and vegetables, are rich in immune-boosting nutrients like Vitamin C, Vitamin A, and antioxidants, which can help support a healthy immune system and reduce the risk of infections and other health issues.
• Mood Support: Super foods rich in vitamins and minerals, such as B vitamins, magnesium, and omega-3 fatty acids, can help support mood stability during the postpartum period. These nutrients are important for brain health and can support emotional well-being, which can be beneficial for new moms who may experience mood changes and postpartum blues.
• Breast Milk Production: For breastfeeding moms, certain superfoods like fenugreek, fennel, and oats are believed to support milk production and lactation. Including these foods in your diet during the postpartum period can potentially help boost milk supply and support breastfeeding goals.

It is important to consult with a qualified healthcare provider or a registered dietician for personalized nutrition advice during the postpartum period, especially if you have any specific health concerns or dietary restrictions.

Remember to listen to your body, prioritize self-care, and focus on nourishing foods that support your postpartum recovery and overall well-being. It’s important to provide your body with the nutrients it needs to heal, regain strength, and support your new role as a mom. Check out our post-pregnancy packages here.