Postpartum Nutrition: What Your Body Needs to Heal, Replenish, and Thrive
After pregnancy and birth, your body is in a deep state of healing and recovery. You’ve given so much to grow and nourish your baby—now it’s time to nourish yourself.
The postpartum period isn’t the time for dieting or restriction. It’s about replenishing nutrients, supporting hormonal balance, and restoring strength. The right foods can help rebuild energy, support emotional wellbeing, balance blood sugar, and promote healing—inside and out.
Here’s what I recommend focusing on during this time:
1) Prioritise Protein at Every Meal
Your body needs protein to repair tissues, support muscle recovery, and balance blood sugar levels (which helps with energy and mood swings).
Aim for 20-30g of protein per meal, coming from:
✔ Organic chicken or turkey
✔ Pasture-raised eggs
✔ Wild fish
✔ Legumes (lentils, chickpeas)
✔ Nuts and seeds
✔ Quality protein powders (if needed for convenience)
2) Nourishing Fats Are Essential (Especially Omega-3s)
Fats are critical for hormone production, brain health, and reducing inflammation. Omega-3 fatty acids, in particular, are linked to supporting mood balance and reducing the risk of postpartum depression.
Some of the best sources:
✔ Oily fish: Sardines, Mackerel, Salmon, Herring, Anchovies (SMASH fish)
✔ Chia and flax seeds
✔ Walnuts
✔ Pasture-raised butter or ghee
✔ Extra virgin olive oil
Wild-caught fish is ideal for its higher omega-3 content and lower contaminants.
3) Bone Broth: Liquid Gold for Healing
Bone broth is rich in collagen, gelatin, amino acids, and minerals—all crucial for gut healing, joint recovery, and tissue repair after birth.
Include a cup a day (homemade or from a trusted, pasture-fed source) to:
✔ Support skin and connective tissue repair
✔ Aid digestion
✔ Strengthen hair, skin, and nails
✔ Replenish minerals lost during birth
4) Teas for Recovery and Hormonal Balance
Certain herbal teas are incredible allies in the postpartum period. They offer gentle nourishment, hormone support, and calm the nervous system.
Some of my favourites:
✔ Raspberry Leaf Tea – Helps tone the uterus and supports hormonal balance
✔ Nettle Tea – Rich in iron and minerals; supports energy and milk supply
✔ Chamomile – Calms the nervous system and aids digestion
✔ Fenugreek or Fennel – Traditionally used to support lactation
Sip these teas throughout the day to stay hydrated and nourished.
5) Fill Your Plate with Colourful, Nutrient-Dense Foods
Your body needs vitamins and minerals more than ever. Focus on:
✔ Dark leafy greens (spinach, kale, chard) for iron and folate
✔ Root veggies (sweet potatoes, carrots, beets) for slow-release energy
✔ Berries and citrus fruits for antioxidants and vitamin C
✔ Fermented foods (sauerkraut, kimchi, kefir) for gut health
Want a Simple Guide to Make Meal Planning Easier?
Download my Postpartum Food Chart, a simple tool to help you differentiate food types and give you options for cooking nourishing meals—without the overwhelm.
👉 Download the Chart
A Final Word on Quality: Choose Nutrient-Dense, Ethical Sources
Whenever possible, choose pasture-raised, organic, or wild-caught animal products. These are more nutrient-dense, contain higher levels of omega-3s, fewer toxins, and support more ethical and sustainable farming practices.
👉 For example, pasture-raised meats have been shown to contain up to 50% more omega-3 fatty acids than conventionally raised animals. (Nogoy et al. 2022)
Your body deserves the best quality fuel—especially after the monumental work of pregnancy and birth.
In Closing:
Nourishing your body after birth isn’t about perfection—it’s about consistent, small steps that support your recovery and long-term health. You are rebuilding your strength, nourishing your mind, and healing deeply.
If you want help creating a personalised postpartum nutrition plan, I’m here to support you. Book a consultation and let’s create something that works for you.
