Best Foods for Postpartum
Navigating the postpartum period can feel like an emotional and physical rollercoaster. Your body is healing, your hormones are shifting, and on top of that, you're taking care of a tiny human who is completely dependent on you. In this time of intense change, nourishing yourself with the right foods can make a significant difference, not only in your physical recovery but also in supporting your mental health. What’s more, these same foods that benefit you are also nourishing to your baby through your breastmilk. I want to give special credit to the Women’s Health Nutrition Academy, particularly the incredible Lily Nichols, for being my guide in learning about the powerful role nutrition plays in postpartum wellness.
In this post, I'll share some of my favourite foods for supporting postpartum recovery and mental health. I’ve chosen these foods based on their super high levels of essential nutrients you need to prioritise during postpartum. It can be tricky to find time to eat, yet alone cook, with a new baby - so it can be helpful to ensure that the foods you do get to eat are as nutrient-dense as possible. Let’s explore my 8 favourite foods that can help you feel nourished, energised, and supported during this season of life.
1. Bone Broth
If you're looking for something warming and soothing to sip on, bone broth is an excellent choice - nourishing, and possible to drink with just one hand (another essential for breastfeeding moms!) Bone broth is a postpartum powerhouse. Rich in collagen, it helps support tissue repair, which is a key element of postpartum recovery when your body is healing after pregnancy and birth. It’s also high in protein, which is essential for all new moms, but breastfeeding moms in particular need high amounts of protein.
Beyond that, bone broth is a source of hydration. Any breastfeeding mom will tell you - the thirst is real. When I first started breastfeeding, someone explained to me that every time you breastfeed you’re losing water in the same way as if you’re sweating during a workout. That might have been more a metaphor than the exact science, but it helped me to understand how much water my body was losing each time I breastfed - and how important it was to replenish that water loss.
2. Seaweed
One of seaweed’s key benefits is its high iodine content, which is crucial for thyroid health. The thyroid plays a major role in regulating metabolism, energy levels, and even milk production in postpartum moms. Unfortunately, thyroid disorders like postpartum thyroiditis are not uncommon. These can manifest as mood swings, fatigue, and changes in milk supply, so supporting your thyroid with iodine-rich foods like seaweed is essential. I highly recommend reading Lily Nichols’ blog post on iodine for more insights into why it’s so important for postpartum moms.
3. Eggs
Eggs are a perfect food for postpartum, packed with essential nutrients including iodine, choline, and vitamin D. Choline is vital for brain development in babies, and since it’s transferred through breast milk, your intake may impacts your baby. Research has even linked choline levels in milk to babies’ recognition memory abilities¹.
Eggs are also a fantastic source of vitamin D, a nutrient that many people are deficient in. Low levels of vitamin D have been linked to an increased risk of depression and anxiety² so adding more vitamin D-rich foods like eggs to your diet may support your mental health. Additionally, a breastfeeding mom’s intake of vitamin D may impact the levels of vitamin D in her breast milk³.
4. Organ Meats
I know, organ meats aren’t for everyone, but hear me out. Organ meats like liver are incredibly nutrient-dense and packed with iron - an essential nutrient for postpartum recovery. Iron deficiency is extremely common in postpartum women - one study tested the postpartum haemoglobin levels of 1415 mothers and found that 29% were actually anaemic!⁴ Low iron levels can contribute to fatigue, brain fog, and is linked to a significant increase in postpartum depression⁵. Organ meats are also rich in vitamin A, which supports thyroid function⁶, as well as choline.
Pate is cheap and easy to make, and leftovers can be frozen in ice cube trays and “hidden” in other dishes - but if cooking organ meats aren’t your thing, you could try organ meat supplements.
5. Salmon
Salmon, particularly wild-caught, is a rich source of DHA, an omega-3 fatty acid that’s critical for both postpartum recovery and emotional wellbeing. DHA is often depleted during pregnancy and breastfeeding but is essential for brain health, tissue repair, and mental health⁶. When you consume DHA, not only are you supporting your own mental health, but you’re also passing this vital nutrient to your baby through your breast milk - and the levels of DHA in your milk are dependent on your intake⁷. Research has found that infants’ DHA levels may correlate with their neural and visual development⁸.
6. Smoked Oysters
Smoked oysters are an easy, protein-packed snack that’s rich in zinc, another crucial nutrient for postpartum moms. Zinc is especially important for thyroid health, which, as we’ve already discussed, plays a significant role in regulating mood, energy, and milk production.
Beyond thyroid health, zinc also supports mental health. Research has shown that lower levels of zinc correlate with higher levels of postpartum depression⁹, making it a key nutrient for postpartum moms. Plus, a can of smoked oysters is a convenient option that you can quickly grab when you’re short on time.
7. Warming Spices
In many cultures, warming spices are a traditional part of postpartum recovery. Spices like ginger, cinnamon, turmeric, and black pepper are commonly used in Ayurveda and Traditional Chinese Medicine (TCM) to help new moms recover and rebuild strength. They’re also incredibly comforting, helping to promote a sense of warmth and relaxation during those chilly postpartum days.
8. Kiwi
Kiwi is packed with vitamin C - a nutrient that can help bolster your immune system after birth. Vitamin C also supports the absorption of iron, making it a great complement to iron-rich foods. Kiwi is a perfect food for busy postpartum moms - all you need to do is slice it in half, and you can scoop out the fruit with a spoon (you could eat the skin, but that’s a personal choice… not my choice, I might add!) Kiwi is a simple way to get a boost of vitamin C, helping you stay energised and resilient as you navigate the early weeks and months of motherhood.
9. Dark chocolate
Magnesium is essential for postpartum moms, particularly when it comes to mental health¹⁰. In ‘The Postnatal Depletion Cure’, Oscar Sellerach refers to magnesium as ‘mom-nesium’, which points to just how impactful it can be. My favourite way to get a hit of mom-nesium? Dark chocolate, of course!
Nourishing yourself in the postpartum period is about so much more than just keeping up your energy levels - it’s about supporting your mental and emotional wellbeing as well. The foods we’ve discussed here can help restore your body, regulate your mood, and give you the strength you need to take care of both yourself and your baby. It’s important to remember that this isn’t about striving for perfection or feeling guilty if your diet isn’t “ideal.” Postpartum recovery is a journey, so give yourself grace while discovering what foods make you feel your best. Your nutrition is vital to yours and your baby’s wellbeing, so seek help if you’re struggling - a postpartum doula can be invaluable support if you need any help with planning or cooking your postpartum meals!
ABOUT THE AUTHOR
Ceridwen is a postpartum doula and lactation counsellor based in the Cayman Islands. She offers personalised, evidence-based information to help pregnant families prepare for their baby’s arrival. After birth, she helps postpartum families to feel calm, confident, and cared for, with a focus on lactation and mental health.
Learn more about Ceridwen here.
REFERENCES
Cheatham, Carol, and Kelly Sheppard. "Synergistic effects of human milk nutrients in the support of infant recognition memory: An observational study." Nutrients 7.11 (2015): 9079-9095.
Akpinar, S. and Karadag, M. G. “Is Vitamin D Important in Anxiety or Depression? What Is the Truth?” Curr Nutr Rep 13.11 (2022): 675-681.
Nichols, L. (2019) Nutrition for Breastfeeding [Webinar]. Women’s Health Nutrition Academy.
Garrido, C. M., León, J. and Vidal, A. R. “Maternal anaemia after delivery: prevalence and risk factors” J Obstet Gynaecol 31.1 (2018): 55-59.
Azami, M. (et. al.) “The association between anemia and postpartum depression: A systematic review and meta-analysis” Caspian J Intern Med 10.2 (2019):115-124.
Nichols, L. (2019) Postpartum Recovery & Nutrient Repletion [Webinar]. Women’s Health Nutrition Academy.
Jensen, C. L. and Lapillonne, A. “Docosahexaenoic acid and lactation” Prostaglandins Leukot Essent Fatty Acids 81 (2009):175-8.
Innis, S. M., Gilley, J. and Werker, J. “Are human milk long-chain polyunsaturated fatty acids related to visual and neural development in breast-fed term infants?”
Wójcik, J. (et. al.) “Antepartum/postpartum depressive symptoms and serum zinc and magnesium levels” Pharmacol Rep 58.4 (2006):571-6.
Greunke, S. (2021) Nutrition for Maternal Mental Health [Webinar]. Women’s Health Nutrition Academy.
