Nutritional Tips For Postpartum Recovery 

Article by Eva Killeen

A wonderful article by our Nutrition Ambassador, Eva Killeen. Check out her page for more posts.


After your baby is born your body begins a new journey and goes through many changes, here we take a look at postpartum recovery.


The foods you choose for postpartum nutrition can be vital in giving you energy, combating anaemia and advancing wound healing.  While there are many aspects to postpartum recovery this article focuses on explaining what foods and nutrients will help to ensure your best recovery. 



You will find that nettles are high in Vitamin K, which is important for blood clotting, which is especially useful with post-partum bleeding. They have also historically been used to increase lactation and enrich breast milk.

The minerals and vitamins found within Nettles provide excellent support in restoring and rebuilding energy levels following childbirth. 



 Being hydrated is important at every stage of life but particularly after childbirth. During delivery, you lose a lot of fluids and your body is craving some extra hydration.

Staying hydrated helps with muscle healing, igniting your metabolism, milk production and supports your digestive system. Aim for at least 8 glasses of water per day. 



Foods rich in iron are an important part of every postpartum diet. After birth, you will experience blood loss which can leave you feeling weak and tired. In order to increase your energy levels, iron rich foods are a must.  It is recommended that you add 15mg of iron to your postpartum daily diet.


Examples of iron rich foods include: 

  •  Spinach (1/2 cup cooked provides 3.2mg) 
  • Black Beans (1/2 cup provides 1.8mg) 
  • Lentils (0.5 cup provides 1.5mg) 
  • Eggs (1 egg provides 1mg) 



Consuming a variety of Omega-3 rich foods is crucial for both you and your baby throughout pregnancy and postpartum. With less sleep and a more demanding schedule, new moms are lacking in energy. Eating various healthy fats such as avocados, flaxseed, flax oil, chia seed, olive oil, coconut oil, and nuts assist in absorbing the nutrients needed for sustained energy as well as postpartum healing. Fatty acids also help build cells, regulate the nervous system, build immunity, strengthen the cardiovascular system, and help your baby absorb other important nutrients. 


Nutrition and the right diet are just one part of postpartum healing.

It is also about nurturing yourself with rest, and whatever else appeals to you, whether it’s reading, nature, or journaling.


Remember that tending to your own needs will ultimately help you to give more to your baby, and a healthy postpartum diet is a perfect place to start. 

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