Postpartum food – Nutrients new moms need for recovery

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We all wonder about the food to eat postpartum for a better recovery. The first few weeks home for new moms after giving birth can be physically, mentally and emotionally exhausting. Although the first month or so postpartum would be a great time for a new mom to focus on her health, healing, and well-being, unfortunately, that won’t be at the top of your list because she has a new baby to take care of.

With all that, sleep deprivation doesn’t mean you have to sacrifice eating whole, nutrient-dense foods for your internal and external healing after exhausting childbirth procedures.

Postpartum Quick meal prep food ideas are great to have on hand for those early weeks when cooking is not an option.

Avoiding specific types of food postpartum certainly does not mean you stop eating everything. Ideally, you should wait for at least six weeks until the baby’s digestive tract strengthens. Gradually resuming your regular diet would tremendously help your and your baby’s overall health and better postpartum experience.

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Healthy Postpartum food for C-section Moms for faster recovery

1. Oatmeal

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.

Oatmeal is nutritious food for moms after childbirth

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2. Boiled eggs

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.

eating boiled egg is healthy food for healthy post baby recovery.

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.

Protein rich diet is great for internal and external healing after delivery

If you are a vegan and breastfeeding mom, you can take protein from quinoa, soy products, beans, and grains.


How to recover faster and heal better after C-section delivery.

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 good sources 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 organic bone-in meat. Add water and let it cook for a 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.

Bone broth is a healthy hydration drink for new moms to keep milk flowing


Food that helps increase milk supply for breastfeeding moms.

6. Fruits and Vegetables

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, and 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.

Eating fiber rich fruit bowl everyday is a healthy postpartum food.


Postpartum Meal ideas and recipes for new moms’ faster recovery.

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 during pregnancy and even while breastfeeding. Including Folic acid in your everyday diet works as a mood booster. It really helps you stay mentally and emotionally sound.

Whole wheat or brown rice is great for metabolism and to avoid constipation

8. Desi Ghee/ Organic Ghee

Instead of cooking in canola oil, you should consume Desi Ghee, especially while breastfeeding. Desi ghee is a form of melted butter and is considered healthier and more nutritious.

organic ghee is nutritious alternative to oil

Your body needs good fats, and Desi ghee has way more health benefits if consumed moderately.

8. Water

Water intake is essential. Drink plenty of water to have your milk flow get better which 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, stay well-hydrated.

Try to reduce caffeine intake because caffeine can cause irritability in newborns’ sleep patterns.

Buy flavored water with zero sugar for tastier hydration.

9. Milk and Yogurt

Milk and yogurt are rich sources of calcium. as your baby’s bones get strong, the more calcium you need for your bone health. You must intake healthier dairy products like cheese, greek yogurt, and low-fat milk (You can take whole milk if you prefer).

Milk or yogurt is a healthy postpartum food for gut health and metabolism.

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 moms lose weight after birth.

If you want to lose weight and you cannot exercise right after giving birth, you should have this amazing recipe of a very simple, easy-to-make herbal tea. I have lost 40 lbs within 6 months after both C-sections by having just one cup a day.

healthy dry snacks for fast post-baby recovery

11. Snacks

Keep healthy snacks at your breastfeeding station or nightstand.

  • Dates
  • Granola bars
  • Figs
  • Almonds
  • Walnuts
  • Raisins (please keep an eye in case of any allergy signs)

Healthy snacks for breastfeeding moms.

12. Supplements /Vitamins

Taking prenatal vitamins is important until you choose to breastfeed. Some essential vitamins can help you with depression or anxiety and the vitamin B complex are one of them. Eat food that’s a rich source of vitamin 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 helps with moods, anxiety, and 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. It helps positively in emotional as well as mental health.

Breastfeeding moms may want to take breastfeeding supplements for a better breastmilk supply.

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. Many moms are seeing great results while using Milk dust lactation powder for weight loss.

Check out Milk dust protein powder for significant improvement in milk supply and weight loss.

Food to avoid for at least six weeks Postpartum

1. Vegetables and fruits that cause bloating

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 your metabolism is.

Gas issues could also negatively affect your baby’s night sleep because the baby’s tiny stomach will 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 if you have a c-section. It can cause heartburn, acidity, and 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 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.


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what moms need to eat after giving birth for faster postpartum healing
Foods that moms need to eat after giving birth via C-section or vaginal delivery for faster recovery.
what new moms need to eat after baby for at least first six weeks to heal faster.

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