Breastfeeding is a sensitive subject for new moms. Soon after giving birth, the struggle of breastfeeding begins. Many women get lucky to nourish and feed their babies right away, whereas some might have to strive for more days actually to get the right amount of flow.
Breastfeeding is all about demand and supply. More latching leads to more milk supply. A lot of moms feel so stressed about having less feed, which makes it even worse. Stress about anything would actually lessen the supply. Every woman’s body is different, hence, the response is not the same in every case.
Either you have cesarean or vaginal delivery; on average, it takes about 3 to 5 days for milk supply to settle in. However, some might have enough milk supply the very next day after delivery, if not all, while some have to struggle for over a week to establish sufficient milk supply.
Babies’ first food is called Colostrum. It is the first form of milk babies get and it has way too many health benefits. Colostrum is sufficient to feed a newborn in the first couple of days of his life. Ideally, with every latch, your milk supply has to increase and your baby should feel full.
However, sometimes this does not happen and moms might have to consider supplementing to meet babies’ nutritional requirements. Once the supply settles in, you can exclusively breastfeed your baby.
Breastmilk is by far the best you can give to your baby. There are options that might help to increase milk supply to fill those tiny tummies with lots of nutritional value food.
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Healthy Food that improves milk supply for breastfeeding moms
Following is the list of food items for new moms, struggling with breastfeeding and milk supply.
1. Oatmeal improves milk supply
Oatmeal is a fiber-rich food for breastfeeding moms. It is a high source of proteins and antioxidants. Amazing source of iron as if you are low on iron you might have to struggle with milk supply.
A bowl of oatmeal in the morning works great for milk supply. Oatmeal also helps you reduce weight and lower cholesterol levels.
As a new mom, you might not be having enough time to wait for oatmeal to be ready. Once you become a mom, it’s all about quick meals.
Boil oatmeal in water and add a little bit of salt and pepper. You can also add milk if you want it with honey or brown sugar, whatever you may find healthy.
You can add any type of fruit or nuts you want: Berries, apples, bananas, raisins, almond, walnuts etc.
Once things settle down in a couple of weeks after delivery, you may want to start Steel-cut oats. Although it takes a while to cook it is healthier and tastier than regular oats.
Moreover, oatmeal helps significantly with post-delivery chronic constipation as well.
2. Boiled eggs
Eggs have allergens for some people. If you are not allergic to eggs and your baby has not shown any signs of allergies then you should take eggs in any form you like.
Eating boiled eggs is a healthier option rather than eating in fried form. You can cook eggs fresh every day while your coffee or tea is getting ready, or you can boil them in advance and refrigerate. Enjoy eggs with avocados and whole wheat bread as you prefer.
3. Bone broth
Bone broth is a highly nutritious food for breastfeeding moms. You can make bone broth using any type of meat in a slow cooker or in a regular pot. Bone Broth is a nutritious food to promote milk production for breastfeeding moms and it is highly recommended by Indian women during postpartum.
How to make Bone Broth for nursing moms to increase milk supply.
You need to use bone-in meat of your choice, beef, lamb, mutton, or chicken (organic chicken is a much better and healthier option).
Add a few of garlic cloves, onions slices, salt, black pepper(optional), and cumin seeds. Add water as needed. Make sure meat is dipped in just right amount of water. Cook for at least couple of hours or more for extra nutrition.
Milk is a rich source of calcium and vitamin D. Your baby has extracted a lot from your body while you were pregnant. Now she is going to take nutrients from you through breastfeeding, so you need to amp up your calcium and vitamin D intake.
Drinking milk at night with a couple of dates or banana works best for milk supply.
Staying hydrated while you breastfeed is very important. You need plenty of liquid in any form. Be it juice or flavored water or Gatorade, although plain water works the best. Also, it will significantly help with milk flow.
Ideally, you should drink two glasses of milk (2% or whole milk, as per your choice) every day at least for the duration you choose to breastfeed.
Dates are natural energy boosters. A high source of natural sugar gives you energy right away. Dates significantly promote milk supply for breastfeeding moms.
Eating dates with a glass of milk every night is an excellent milk booster for nursing moms.
7. Banana with milk at night
Banana and milk combination at night works amazingly. A glass of cold milk with one banana at night would surprisingly increase the milk flow. In addition to that, banana is an excellent source of potassium, and it helps so much with night-time leg cramping.
8. Prenatal vitamins
You should never skip your prenatal vitamins while you are breastfeeding. You need them every day just like you were taking while you were pregnant. Skipping them will make you cranky, stressed, depressed, sad, and you would not realize that it is because of nutritional deficiencies.
If you are really struggling with milk supply and nothing seems to be working with natural ingredients then you should consider taking milk tea. They are made with herbs that are helpful in increasing milk supply.
11. Green leafy veggie
Spinach is a rich source of iron. You must include green leafy veggies in your diet especially if you are anemic or had a c-section delivery. You can take spinach in the form of juice or salad. Otherwise, adding an iron supplement would help suffice your iron deficiency.
12. Cumin seeds
Most of the Indian women add cumin seeds in their diet for an immediate increase in milk supply. It is a highly recommended, and super effective natural way to promote milk supply for breastfeeding moms.
Chew on a teaspoon of cumin seed every day is beneficial for good milk supply, or you can bake cumin seeds in bread or cookies for an extra flavor.
You can also sprinkle a teaspoon of cumin seeds on your salad bowl. These seeds are very aromatic and chances are, you are going to love it.
White poppy seeds are also known to increase milk supply and may help mom and baby to stay relatively calm. Due to the sedation properties, poppy seeds may improve sleep habits for babies.
15. Fennel seeds
Fennel seeds are great for digestion, and also known to increase milk supply, as well as help moms and babies with gas or colic issues.
You can drink fennel seeds water after delivery. It will immensely help with bloating and weight loss. All you have to do – boil water with a tsp of fennel seeds.
Semolina is also a milk supply booster. It is consumed in the form of dessert.
Sauté a few tbsp of semolina in organic ghee. Soon after, it starts changing color, add water, and let it cook and simmer for some time. You can add almonds, cashews, raisins any sort of dry fruit of your choice. Add sugar as per your taste.
Semolina pudding is an amazing source to increase milk supply and keeps moms energized.
17. Brewers yeast Powder
A lot of moms find brewers yeast powder as an effective ingredient to increase milk supply. You may use these in cookies, shakes, or anything you can make at home to improve milk supply.
There are vegan and non-vegan options available for brewers yeast, you can choose any you prefer.
18. Lactation Cookies
Breastfeeding moms may want to produce more milk since they are exclusively breastfeeding or pumping for freezer stash. Lactation cookies mix may significantly improve milk supply. You can either prepare cookies from scratch but as a new mom, you are just too busy to do that. A ready-made lactation cookie mix is a win-win.
Other foods that are also known to help increase milk supply for nursing moms
Quinoa is another gluten-free and a very healthy option if you like it already then it’s a win-win.
Avocado is considered a very healthy food for pregnant women as well.
Flax seeds have omega 3 fatty acids (good fats) that you need just in the right amount. Sprinkle some seeds on your salad bowl, or chew on roasted ones Flax seeds are what fed to chickens to produce eggs with higher levels of omega 3 fatty acids.
Garlic: Some researches conclude that using garlic in your diet would help increase milk supply.
Breastfeeding Class to increase milk Supply
If you are a first-time mom and struggling with breastfeeding, I would encourage you to get a Breastfeeding class online. It would help you know the basic techniques of breastfeeding that no one tells you other than Lactation consultants.
Stress whether emotional, physical or mental, it is going to affect milk supply.
A lot of IVs and medications before delivery, especially before C-section, might be a cause of delay in milk let down.
Smoking would also have a negative impact on milk supply.
Parsley, peppermint, sage, oregano cabbage if consumed in excessive amounts would adversely affect milk supply.
Do not stretch time in between feedings for the first several weeks when it is time to establish milk supply. The more frequently you are going to feed your baby the better will be the flow.
If you are taking extra supplements or medications while breastfeeding, it never hurts to discuss it with your doctor.
However, if you think you are not meeting the nutritional requirement of your baby, and your baby seems hungry all the time, you definitely want to consider supplementing with formula after having a consultation with your pediatrician.
Moreover, there are health concerns when moms cannot feed their babies, they can supplement formula or breastmilk from milk banks. You should never hesitate to talk to your doctor about it.
Eating a healthy diet and plenty of fluids would definitely help with the increase in milk supply for breastfeeding moms. Breastfeeding is known to reduce postpartum depression, however, if you still feel that you are not emotionally and mentally connected to your baby, do not hesitate to talk to your doctor about it.
Eating a healthy diet, packed with the right nutrition, plays a vital role in your overall physical, emotional, mental, and postpartum health. Studies reveal that mood has a strong correlation with our inner healthiness. After having a baby, every mom needs to eat a healthy nutritious diet to improve postpartum health.
Having a healthy meal every day should not be overly complicated. However, some specific foods or nutrients have been proven to have a positive effect on mood. Essentially, nutriment intake highly depends on an overall dietary meal that is considered to be more nutrient-productive on daily basis.
Ideally, the goal should be to replace processed food with natural food whenever possible. Eating fresh and organic food is definitely a healthier alternative than processed food. Not everyone can afford to eat fully organic, however, you can seek some affordable options that can help you include at least a few organic options, like fruits and veggies in your daily diet.
During the postpartum period, especially, nursing moms need to be extra careful about their diet. It is very likely to get lazy making a trip to the kitchen solely for themselves. Lack of nutrition could be one of the significant reasons for postpartum depression or anxiety. A mother nourishes her unborn baby for the whole nine months. Clearly, an expectant mom should take care of her diet to nourish a healthy baby, and herself too.
Unfortunately, after having a pregnancy loss, it is very likely to feel lethargic and depressed all the time. Vitamin deficiencies may trigger mood swings, low energy, and tiredness at some point.
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How to improve postpartum health with a nutritious diet
Vitamins are important components of a nutritional diet that help you feel better and a daily intake of vitamins helps drastically in reducing anxiety and depression. We need to incorporate all the right nutrition in our diet or take supplements if your doctor recommends it.
Start taking prenatal supplements the moment you find out about your pregnancy (if you are not already taking supplements). Ideally, you should not stop taking prenatal vitamins even if you are breastfeeding.
How do you know if you should start taking supplements?
Common signs of nutrition deficiency are feeling fatigued, tired, and lethargic all the time. Depression, anxiety, and stress are the most significant signs of deteriorating postpartum health.
Vitamin B Complex Supplements as mood booster
This vitamin has many important functions to maintain overall health. It is essential to be taken every day, as it is water-soluble and your body does not store it. Folate (Folic Acid) is essential for a pregnant woman to be part of their supplements because its deficiency can cause birth defects.
Nevertheless, everyone needs folic acid daily for the production of cells. It is important for your healthy hair, skin, nails, eyes, liver, and red blood cell production.
Some studies show that Vitamin B12, B6, and Folic acid can work as an antidepressant. It helps to boost your mood and emotional health. If you feel depressed all the time, try to add vitamin B complex supplements in your diet. or you can include leafy green vegetables like spinach and kale in your diet. Meat, fish, eggs, poultry, fruits, nuts, beans, and whole grains have high amounts of folate or folic acid.
That being said, vitamin B is super essential in your daily diet before and after having a baby as it can be helpful for pulling moms (women) out of depression.
It is an essential component of our diet. It helps to regulate oxygen throughout our body. If you are low on iron, you become anemic. Low iron levels can cause fatigue, breathlessness, heart palpitations, pale skin, lack of focus, increased irritability, and reduced stamina.
Taking the right amount of Iron helps to improve your stamina, gives you energy, and regulates your body temperature. Typically, women who have C-section and are low on hemoglobin are advised to take iron supplements.
This vitamin has the benefit of protection against immune system deficiencies, cardiovascular disease, and prenatal health problems. Vitamin C also helps in iron absorption, and it prevents iron deficiencies. Studies have shown that vitamin C helps to improve your thinking and memory as you age.
Rates of depression are higher in people with a lack of Vitamin D compared to people who have adequate levels of vitamin D. Studies have shown that deficiency of this vitamin is linked to depression, dementia, and autism.
Not to mention, sunlight is the most rich and natural source of vitamin D.
Iodine deficiency eventually leads to thyroid problems. The thyroid gland plays a vital role in your overall health. You have to keep a balanced iodine salt intake. However, thyroid problems lead to depression, anxiety, fatigue, sluggishness, and weight gain or weight loss. Such health issues have a direct impact on your emotional health.
Organic food has apparently no hormones or artificial flavors, therefore, you can try (if you can afford) to add some of it, if not all, to your diet.
Fruits nuts, and dry-fruits
Fruits are a great source of vitamins and minerals. Also, dry fruits are a wonderful source of healthy nutrition. Always have them within your reach, especially on a nursing station or nightstand.
Iron rich Veggies
Vegetables are a great source of iron and magnesium. Spinach is a rich source of iron for C-section moms to make up with blood loss during surgery.
Protein rich food
Meat is a good source of protein. If you are a non-vegetarian, you can include eggs, fish, red meat, or white meat in your diet. Moreover, red meat is an incredible source of healing for C-section moms.
Ideally, try to prepare and freeze meat and bone broth ahead of time (before delivery) so you can enjoy it after delivery for extra hydration and internal healing – without any hassle of cooking. Just warm it in the micriwave and you are good to go.
Protein rich food for Vegetarians
Lentils, legumes, black beans, chickpeas, tofu, and mushrooms are a good source of protein for vegetarians.
If you had a c section and are low on your hemoglobin, it is a good idea to take an iron supplement to sustain your energy throughout your day. If you have pre-existing conditions, ask your doctor about using supplements.
Do not stop taking prenatal vitamins if you are nursing
If you are a nursing mom, you should not stop taking your prenatal vitamins. If you plan to quit or you are not nursing anymore then you can switch vitamin supplements every day to have nutritional requirements fulfilled.
Try to avoid sugary drinks and excessive amounts of caffeine. Limiting your caffeine intake is a healthy option, as it may trigger panic attacks in people who have anxiety disorders.
Drink plenty of water, at least 8 glasses of water a day to prevent dehydration. Studies show that even mild dehydration can cause fatigue, difficulty concentrating, mood changes, headache, dizziness, and constipation.
Eating smaller meals throughout the day
Skipping meals may make things worse. Skipping meals leads to fatigue and lack of concentration. Ideally, a smaller meal size throughout the day is a great way to lose weight as well as helps you stay healthy.
Start your day with a healthy breakfast
Eat breakfast, and eat smaller meals or portions throughout the day. A healthy breakfast can jumpstart your metabolism while eating small portion-size meals keeps your energy up all day.
Manage to walk, run, or exercise according to your routine and circumstances. The goal is to include some physical activity to have you feel more active and energized. However, if you have a C-section delivery, you might want to wait for a few weeks until you feel ready. Talk to your doctor about resuming exercise.
Your diet is of utmost importance. You become what you eat. Postpartum depression is a serious condition. Please seek help if you think it is taking a toll on your health and your lifestyle. If you have any suggestions on food which happens to be a mood booster for you, comment below and I would be happy to try that.
Motherhood is not just about picture perfect beginnings; it has it’s highs and lows, especially when it comes to managing sleep after having a baby. Getting uninterrupted sleep is almost impossible when you have a newborn at hand.
Lack of sleep makes moms cranky, edgy, and temperamental. It is normal to feel stressed out because your body needs rest, and unfortunately, you are unable to take proper rest when your baby is also learning to adjust to this new life outside the womb.
Stress and fatigue can affect you mentally, physically, and emotionally. At the beginning of your motherhood journey, it is okay to feel overwhelmed but not to the point that it could cost your sanity. This needs to change!
While you are in your exhausting post-baby period, you need to set priorities and plan everything, so you could cope up with the baby’s needs, your six-hour sleep and a reasonable to-do-list. Well, this does not necessarily mean you could sleep in advance, but you must give yourself some time to heal and delay things that could wait.
Even if you are a first-time parent, you will learn as you go, you do not have to look like a Zombie. Here are the few best strategies that could get you some sleep after having a baby.
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Best Tips to manage sleep deprivation for new moms
Not to surprise you, but you can’t do much about sleep deprivation for the first couple of weeks. Some babies are great sleepers naturally. In this regard, you consider yourself lucky.
However, if your newborn has gas issues, or she is colic, etc, you would not be able to sleep that well at night. But, things do get better only if you follow the right strategy for yourself and the baby.
1.Understand Newborn sleep from the beginning
The OBGYN recommends 6 hours of sleep for a new mom, so the mind and body could function better right after having a baby (postpartum).
As disheartening as it may sound, once you become a mom, uninterrupted good night sleep is rare and surely is a treat. Once your baby gets hang of the proper bedtime schedule, you may sleep better, and on some lucky nights, you can get more chances of uninterrupted sleep for at least 4 to 5 hours.
Newborns tend to wake up every one to two hours for feedings, and they get hungry faster due to a small stomach size. Gradually, you can stretch the time in between feedings for the night – if the baby is well-fed during the day. That way you will be able to get much better sleep.
Newborns do not need sleep training for the first several months. However, at the same time, you do not want to switch your baby’s sleep clock altogether and not be on a schedule. Every baby is different but remember, you should be working in a direction to sleep train so your baby could be on a proper sleep schedule And that is possible ONLY if you do not make sleep mistakes with your baby.
The best advice you could get; DO NOT STRESS about the baby not sleeping. When you have a newborn, be prepared for the middle of the night cries, frequent wake-ups due to gas, acid reflux, colic, and whatnot.
You might get lucky if your partner helps get you enough sleep at night so that you can function all day long. But for a mom who is exclusively breastfeeding or pumping, things are different and a lot more challenging.
As a co-sleeping parent for over four years, I can tell you that kids’ sleep schedule adjusts just fine as you move on in your parenting journey. Not to mention, the transition may get stressful, but things do come off in the right way with a lot of patience and perseverance.
3. Take a short nap if you are feeling drowsy
Drowsiness can be really dangerous when you have a newborn. Try not to doze off while you are breastfeeding your newborn. Keep your newborn safe in your lap, or use a nursing pillow for proper support.
As baby gets bigger, try safe nursing positions, so you could get some rest while breastfeeding.
Nursing while being drowsy could be fatal for the baby. That is why it is always a good idea to have a partner or someone else with you for a few days unless your routine settles down.
When you are close to your due date, give your body as much rest as you can. Once the baby arrives, you won’t be able to rest like before.
You must nap when the baby naps, essentially for the first six weeks. Get the rest that your body needs the most.
At night, try to sleep when the baby is asleep. As long as the baby is safe and healthy, do not overthink about staying awake to monitor the baby. Luckily, the baby knows the language of crying to communicate. You will see when the baby needs to be fed, requires a diaper change, burp, and whatnot.
If you are an overprotective parent, and your sleep is really affected because you are fearful of something happening to the baby, you can use baby Owlet monitor socks. Using the Owlet Monitor sock might get you the peace of mind and much-relaxed sleep.
7. Choose to Co-sleep if your baby is a light sleeper
If your baby is an extremely light sleeper and you are breastfeeding, I would advice to co-sleep. That way you’ll be able to get much better sleep.
Not every parent enjoys co-sleeping; it could get challenging as your baby gets older. Once you start noticing a better sleep pattern, try bed transition that may take some time to adjust but it is certainly not impossible.
Depending on the schedule of your family member, for light sleeping moms and babies, the sound machine is a game-changer. Some families live independently, while some share their family space. No matter what family setting you are living in, I highly recommend using a sound machine for a newborn and also for a co-sleeping parent.
I have been using the sound machine for my kids for almost 2 years now. One thing I must assure; even if you are sleeping for a couple of hours, your sleep quality gets better. Your mind is well-rested and you may notice a considerable decline in discomposure.
This is the sound machine I use. Out of all, the rain sound is the best. As long as the functionality is concerned, it is super light, portable, and travels all over the world with us.
9. Reduce /avoid using cell phones or gadgets when close to bedtime
I understand how much ME TIME is essential for your sanity, but your sleep takes up the priority for a few months after the baby is born. Try to cut down your gadget time and sleep when your baby sleeps. Try unnecessary gadgets at night, so you can have a well-rested sleep, even if it is not 8 hours long.
10. Avoid Caffeine intake or Tea close to bedtime
Avoid taking caffeine close to bedtime. You can take tea, coffee or any other caffeinated drinks during the day to stay active and more alert.
11. It’s okay to delay Cleaning and other overwhelming tasks
Try to get your sleep debts whenever you can manage while everything else can wait. It’s okay if your house seems messy. Try to be there for your kids when they need you in the best of your emotional and physical state.
Hang in there, everything falls in place with time.
This is the one I have with Ottoman. You can use a nursing chair not only for breastfeeding but also to soothe a crying baby. Sit back, relax, and enjoy baby sleeping on your chest. Indeed, that’s the most beautiful way to bond with your baby.
13. Listen to your body and do not ignore any signs
An overwhelming routine does affect your overall health and shifts focus in the long run. For parents having multiple kids with less gap, it could be a mind jolting experience. Stress is the root cause of most of the health concerns. It affects your quality of life when you don’t feel good about your health. Restless legs, dizziness, body aches, and brain fog could be the causes of sleep deprivation.
While you have a baby to focus on, do not ignore any health signs that may go unnoticed.
If you are a new mom or expecting a baby pretty soon, I highly recommend that you should at least know how to manage your newborn sleep for at least the first six months; these are the toughest for new moms. No matter what kind of sleeper your baby is, this NEWBORN SLEEP EBOOK has everything you need to know about putting your newborn on sleep track from day 1.
Sleep deprivation is part of motherhood as babies may experience sleep regression, teething, sick nights, night terrors, and much more. But you have to take care of yourself too. You are as precious as your baby is. If you are sleep deprived, you can’t parent the way you want to. You need the stamina to deal with tantrums.
Just hang in there, Mama; this too shall pass. Remember – things do get better with time and you can enjoy uninterrupted sleep before you even know it.
Are you struggling to reduce your post-baby weight?
Do you get hunger pangs often, but you can’t eat guilt-free when you are still breastfeeding?
Are you trying to lose some extra weight you have put on because you didn’t lose post-baby weight while breastfeeding instead you gained a lot more?
Well, I have a solution to your weight problem.
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lemongrass Herbal Tea Recipe for Weight-loss
I have a very simple recipe for herbal tea for weight loss that I have been using for years. It really works to help reduce weight if you eat moderately – also it helps to maintain your weight in a healthy way.
I bounced back to my pre-pregnancy weight within 6 months after having C sections without any rigorous exercise from 170lbs to 140 lbs within a few months during postpartum.
I have been drinking this tea for many years. The only time I didn’t take it was during my pregnancies due to taste aversions.
Pregnancy taste aversions are a real thing but you should always consult your OBGYN if you are okay to consume lemongrass during pregnancy.
This herbal Lemongrass tea does not necessarily to be taken only during postpartum or pregnancy to lose weight. The best part is: you can drink this tea every day without any apprehensions as it is super healthy and beneficial for your overall health.
Some of the benefits of lemongrass are: it is an incredible detox for your body, it will keep inside clean and remove toxins, It helps you pass more urine as it is considered a natural diuretic. It is believed that lemongrass can help reduce the risk of cancer by boosting your immune system naturally.
In addition to that, it helps regulate cholesterol, digestion and helps significantly with oral infections and cavities due to its anti-inflammatory properties.
Did I tell you how lemongrass tea taste like?
This herbal recipe tastes amazing and could hook you on that refreshing and calm taste. Lemongrass is widely used in various cuisines all over the world because of its lemonish aroma. I am guilty of enjoying my lemongrass tea with some nutty snacks or a tad bit of chocolate.
Does lemongrass tea reduce breastmilk production?
In my experience, I didn’t see any effect on nursing due to lemongrass tea, not to mention the fennel seeds and cardamom are extremely beneficial for gas issues for the newborn, also more liquid means extra hydration. so it’s a win-win.
Some women may reduce breastmilk supply due to the consumption of green tea. If you are concerned, talk to your lactation consultant.
Eating in moderation is an extremely healthy approach. Lemongrass can trigger hunger as it detoxes your body regularly – and helps you lose weight while you can enjoy your favorite food as well. This absolutely does not mean that you don’t watch what you eat. Try to follow these crazy simple rules when you have to maintain your weight.
1. Be watchful of the nutrients you need and what you take
2. Eating a healthy and frequently smaller meal size will help you reduce faster.
3. Do not eat heavy meals late at night. If you feel hungry because of breastfeeding, drink plenty of water, milk, or some dates and dry fruit, like, almonds, raisins, walnuts, etc.
Please watch for any signs of allergy due to nuts, dairy products, and chocolates too.
4. Do not overeat.
5. Walk and stay active, choose to stand over sitting, and keep moving a lot instead of just sitting in one place.
6. Eat your dinner 3 hours before bedtime.
7. If you have to sit for long hours, take breaks and manage to walk in between
8. Stay hydrated, keep taking your prenatal and eat healthy food.
9. Try to eat food that is a good mood booster, rather than starve which makes you cranky, depressed, and unhappy.
Ingredients that you need for this herbal tea recipe are:
Postpartum diet makes a lot of difference in your health as it fastens the healing process after you deliver the baby.
Either you have a vaginal delivery or a C-section delivery, you need to eat a healthy and nutritious diet. For C- section moms internal healing is as important as external healing. Eating healthy would ensure faster recovery – both emotional and physical.
The postpartum diet, especially for breastfeeding moms, have to be nutritious and easy on your digestive tract. Although any scientific research does not back it as yet, but mostly it is about moms’ experiences. Breastfeeding moms’ diet could trigger babies’ gas issues, eventually leading to fussy and uncomfortable nights for the first few weeks after birth.
Avoiding specific types of foods certainly does not mean you stop eating everything. Ideally, you should wait for at least six weeks until the baby’s digestive tract gets stronger and better. Gradually resuming your regular diet would help you tremendously in your and baby’s overall health and better postpartum experience.
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Healthy Postpartum Diet for C-section Moms
Oatmeal is a very nutritious and healthy food for breakfast. Oats are a good source of carbohydrates and fiber – having the right amount of vitamins, minerals, and antioxidants too. Eating oatmeal in any form like oats cookies or porridge can be really helpful in the lactation process.
Even a bowl of oatmeal every morning is filling and helps you lose weight. Oats play a vital role in relieving constipation, which is a significant concern after delivery. Pediatricians also recommend breastfeeding moms to include oatmeal in their diet to improve milk supply.
For breastfeeding moms, oats lactation cookies work great to establish good milk supply during the first several weeks after birth. Also, you can get ready-to-use lactation bites and put it in your hospital bag for a smooth breastfeeding experience.
Eggs are an exceptionally nutritious source of proteins and essentials vitamins. Pediatrics recommend eating boiled eggs that could significantly improve milk supply for a breastfeeding mom. In addition to that, eating two boiled eggs for breakfast daily is beneficial for internal healing after C-section or vaginal delivery.
Avocado toast topped with a hard-boiled egg is a healthy meal to start your day. It is easy to make and delicious with a dash of salt and black pepper.
3. Protein-rich Food
Protein-rich meat, chicken, mutton/lamb, beef, or fish are essential for internal and external incision healing, especially after a C-section.
If you are a vegan and breastfeeding mom, you can take protein from quinoa, soy products, beans, and grains.
4. Iron Rich food | Red Meat and Green leafy vegetables
An iron deficiency can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.
If you had a C-section or have been anemic throughout your pregnancy, you definitely need iron-rich food or iron supplements.
Red meat and green leafy vegetables like spinach etc. are a good source of iron.
If you prefer vegan food, you should add iron-rich food like spinach and other leafy greens, dried fruits, kidney beans, black beans, tofu, seeds, nuts, soy milk, and fortified breakfast cereals to your diet.
5. Bone Broth | Soup
Bone broth is a healthy appetizer to start your meal. It has all good nutrition, and it is exceptionally hydrating for breastfeeding moms.
You can make bone broth by using any type of organic bone-in meat. Add water and let it cook for few hours until the meat gets tender. You can add, a few cloves of garlic, cumin seeds, salt and pepper or any other seasoning according to your taste. For meat, you can use organic chicken legs, bone-in mutton or lamb meat to make bone broth.
This should increase your milk supply and improves milk quality. Moreover, it significantly helps with bowel movement and results in getting more regular.
Fruits and vegetables are packed with the whole nutrition of essential vitamins and minerals. Eat fruits and green leafy iron-rich vegetables like avocado, apples, bananas, blueberries, oranges, spinach.
Eating avocado in breakfast is a healthy meal to start your day—mix avocado with salt and pepper. Toast a bread slice of your choice, whole wheat, or any other you like—cover toast with mashed avocado with a boiled or fried egg on top.
7. Brown Rice and whole wheat bread
Eating brown rice is a great way to cut on carbs. It will help you lose weight yet keeps you energetic.
Whole wheat bread is a great source of Folic acid. Folic acid helps in a baby’s brain development not only during pregnancy but also even while breastfeeding. Including Folic acid in your everyday diet works as a mood booster. It really helps you stay mentally and emotionally sound.
8. Desi Ghee/ Organic Ghee
Instead of cooking in canola oil, you should consume Desi Ghee, especially while you are breastfeeding. Desi ghee is a form of melted butter, and it is considered more healthy and nutritious to eat.
Your body needs good fats and Desi ghee has way more health benefits if consumed moderately.
Water intake is essential. Drink plenty of water to have your milk flow get better that keeps your bowel movement regular. If you feel dehydrated, you are at risk of energy-draining lethargy. To keep your energy levels and milk production up, make sure you stay well-hydrated.
Try to cut down on caffeine intake because caffeine can cause irritability in newborns’ sleep patterns.
Milk and yogurt are a rich source of calcium. as your baby’s bones get strong, more calcium you need for your bone health. You must intake healthier dairy products like cheese, greek yogurt, low-fat milk (You can take whole milk if you prefer).
Remember to watch out for any signs of lactose intolerance in newborns.
10. Green tea
Green tea is a great source of antioxidants and helps mom lose weight after birth.
Keep healthy snacks at your breastfeeding station or night stand.
Raisins (please keep an eye in case of any allergy signs)
12. Supplements /Vitamins
Taking prenatal vitamins is really important until you choose to breastfeed. Some essential vitamins that can help you with depression or anxiety and vitamin B complex are one of them. Eat food that’s a rich source of vitamins B.
Calcium and magnesium are essential vitamins for muscle cramping and bone health. Your baby has already been taking his share of nutrition from your body since you conceived, and now when you have delivered a healthy baby, he/she needs food from breastmilk; thus, you have to eat to meet your baby’s food requirements.
Take Vitamin B rich food because vitamin B really helps with moods, anxiety, depression. In short, it is essential for emotional health as well. Nursing moms need to eat extra protein and vitamin B-12.
Folic acid is one of the mood boosters for me. It really helps positively in emotional as well as mental health.
Moreover, try Milk Dust breastmilk and protein powder if you want to lose post-baby weight and don’t want to lose your milk supply. A lot of moms are actually seeing great results while using Milk dust lactation powder for weight loss.
After a C-section, eating gassy food could cause severe bloating that becomes extremely painful in your stitches. Although it varies how fast or slow is your metabolism.
Gas issues could also affect your baby’s night sleep in a negative way because the baby tiny stomach is going to adjust with time. So, try to be wise with your food choices.
You might want to avoid eating veggies like cauliflower, kale, broccoli, okra, legumes, chickpeas, etc, for at least a couple of weeks.
2. Fried food or oily food
At this point, try to avoid fried food as It could cause heartburn, discomfort, and bloating in your abdominal area.
Oily food is one of the reasons for gaining weight.
3. Spicy Food
Spicy food may delay the healing process, in case you have a c-section delivery. It can cause heartburn, acidity, digestive discomfort. Ideally, you should avoid eating spicy food for at least 2 to 3 weeks postpartum.
Word of caution: Please watch out for any form of allergies from dry fruit, nuts, and dairy products. in rare cases, babies tend to be lactose intolerant too. Please talk to your doctor if you see anything unusual.
Are you busy preparing for the baby and forgetting about your postpartum recovery products?
Recovering after a baby is a lot of hard work yet, regardless of what delivery you had. While you bond with your baby, your body needs to be relaxed and healing inside-out.
Well, to speed up your recovery after a C-section, make sure to prepare a postpartum kit with basic products before baby arrives.
If you are scheduled for a C-section, primarily prepare for a postpartum kit before you deliver. That way, you will be able to take care of the baby and yourself in a better way.
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Postpartum Recovery Products Checklist for C-Section moms
Here is the postpartum recovery products to ensure faster and better recovery for moms. After delivery, when moms feel exhausted, these recovery must-haves would help feeling more comfortable with a baby.
1. Postpartum Clothing – Pre and Post delivery
Wearing matching gowns on mom and baby look picture-perfect. Also, these gowns are super comfy to wear during your hospital stay for delivery. You can wear gowns pre or post-delivery; either you have a vaginal or C-section delivery.
You can also get matching baby swaddles and gowns that is perfect for photographs. Besides, your hospital stay, you can also wear it at home while you are recovering, and staying comfy whatsoever.
Nursing shirts – a nice comfortable, nursing shirt is a good option. Your life will be much easier wearing not too loose or too tight shirts after delivery. Your 7 months’ maternity clothes can fit in easily right away but it will take a couple of weeks to get back in shape.
Moms get postpartum disposable underwear from the hospital when they deliver. These underwears are super soft and comfy for C-section moms as well as for vaginal delivery moms. While coming home, you can bring some home with you.
It is your choice if you are going to stock up on breast milk, or you are going to supplement formula as well.
If you are a working mom or you are exclusively breastfeeding, you can use an electric breast pump. It will help you stock up on breastmilk and freeze it for future use. Most likely, your insurance company is going to cover the cost for the electric breast pump depending on the plan you have.
Breastfeeding moms may use a manual or an electric breast pump, but there is Haaka Silicon Pump that is a must-have for breastfeeding moms who are on the go or nurse on demand. Haakaa is very effective in saving milk that leaks away from the other breast while nursing and it also helps with engorgement.
Normally, not every mom needs to have a nursing pad for the most part. However, If you experience heavy milk flow then you must carry nursing pads with you to avoid visible leakage marks on your shirt.
Latching is the first thing you have to do once you deliver a baby (only if you choose to breastfeed your baby). Let that be a vaginal or a C-section. The fact about C section is, since it’s not as natural as vaginal delivery so for that matter, the milk flow takes time to set in. You have to struggle to latch your baby on your breasts, more sucking is equal to more feed.
First, colostrum is produced which is a yellowish fluid, very healthy for your baby. Then milk flow starts in a couple of days. In this whole bonding process, the breasts get dry, itchy, they might even bleed for a couple of weeks. The pain and discomfort are real.
To ease that discomfort, you should get Earth Mama’s Nipple Cream. It is known to be the best and most popular in nursing moms to ease breastfeeding discomfort.
It is safe for the baby to swallow. Apply every time after you nurse, let your breasts get air-dry before you wear anything on.
A belly belt is a must-have for new moms. Most of the hospitals in the US provide a belly belt if you have a C-section. You can always ask a nurse about it.
Belly belt helps in providing support on your postpartum, jelly-like belly. It will help your postpartum belly pooch shrink faster after delivery. However, you can order a postpartum belly belt online that may work better for you.
6. Heating pad
Postpartum abdominal cramps are painful, thus, you might need a heating pad to ease abdominal cramping.
7. Prescribed medicines
Moreover, if you have a C-section delivery, you have to take pain medication, Motrin, Tylenol, every 6 to 8 hours, and a stool softener every day. Watch out for any sign of infections after delivery.
Unfortunately, if your wound or vaginal stitches ever get infected, you should call your doctor immediately.
DO NOT USE tampons, especially if you have a vaginal delivery and if you have sensitive skin, you can use organic pads
9. A Water spray bottle or Portable bidet
During your visit to the hospital, nurses give you a small water bottle to clean all that post-delivery blood down there when you deliver either vaginally or via c-section. The purpose is to clean.
You can have portable bidets that are available online, or you can install a hand-held bidet instead of using a small spray bottle at your hospital visit, for washing after every pee or poop.
These hand-held bidets are so easy to use and hygienic. A handheld bidet is a great option for moms who are following natural ways of parenting like cloth diapering, etc. After installing this in your bathroom, it would be easy for you to wash your baby’s soiled diapers.
10. Stool softener/ organic rose water for constipation
Yes, constipation is real during postpartum. For that reason, you need a stool softener after delivery.
In addition to that, you should drink plenty of water besides taking stool softeners.
Also, if you want to try natural ways of relieving your constipation I highly recommend you drink about half a cup of rose water every day until you get regular in your bowel movement. Rosewater is a healthy alternative to stool softeners and it helps you feel so much refreshed and light.
11. Prenatal Vitamins
Your prenatal vitamins are necessary during postpartum as it was during pregnancy, especially if you are breastfeeding. Once you wean off your baby or you are not breastfeeding, you must continue taking regular multivitamins.
12. Healthy diet
You definitely need a lot of healthy food, snacks. Eating a healthy diet is essential that helps improve milk supply for a breastfeeding mom.
A healthy postpartum diet includes eggs, oats, fiber-rich food, lots of fruits, and non-gassy vegetables. Staying hydrated is essentials especially when you are breastfeeding.
New moms need healthy snacks – like dates, figs, almonds, etc for the breastfeeding sessions or late-night munching.
However, you need to watch out in case your baby shows any signs of allergies due to nuts. Some babies, if not all, tend to throw up a lot due to an allergic reaction to nuts, chocolates, dairy products, etc.
Hydration is the essential thing pre or post-delivery. It would be best if you drink plenty of water, preferably at room temperature.
15. A Good Read or a Good Watch
If you like reading a book, you should have a Kindle Fire with you to unwind all that exhaustion while you are nursing or when the baby is asleep.
To be honest, once you have a baby at hand, you definitely have to take time out for yourself, so your body and mind could relax. This unwinding process will help you function so much better.
If you want to watch a good drama series, it will be a great relaxer in a couple of weeks after postpartum because you won’t be interested in anything right away unless you settle down with everything with your baby and other chores.
I am Madiha, mom to two beautiful kids. Here you find helpful tips about pregnancy, postpartum, newborn care, toddlers, and product reviews. Join the tribe, and let’s grow together as moms. Enjoy having kids while they are little and more fun.
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