top of page

Postpartum Nutrition and Repletion

postpartum nutrition

Here are some tips of postpartum nutrition and repletion! So important with WHAT and HOW you eat!

Universal Principles

  • Eat foods that are well cooked and easily digestible (one pot meals are great)

  • Hydrate!

  • Consume lots of warming spices: turmeric, garlic, ginger, cumin, cinnamon, nutmeg.

  • Avoid frozen and processed foods

Foods to Avoid

  • Alcohol

  • Caffeine

  • Processed and frozen foods

  • Acidic or spicy foods

  • Raw foods

  • WHY? You want to nourish your body with nutrients! The abdomen needs time to settle. We want to create an environment in our bodies that is non-inflammatory.

What to Eat:

  • Lots of vegetables! 8-10 servings a day! Cooked = more easily digestible

  • Spices: Ginger, lemon, garlic, turmeric, cumin, nutmeg, cinnamon, black pepper, thyme, oregano

  • Healthy fats: avocado, sesame oil, olive oil, egg yolks, grass fed butter

  • Nuts and seeds: flax seeds, chia seeds, pistachio, almonds, walnuts

  • Fish: salmon, mackerel, halibut, sardines, etc.

  • Grass fed meat

    • Protein requirements for postpartum: 1 gram of protein/kg of body weight

      • i.e. 125 lb (56 kg) = ~56 grams of protein

  • Whole grains: brown rice, quinoa, buckwheat noodles

  • Bone broth: helps heal your internal wound on placenta

  • Vitamin D: oily fish like eel, sardines, herring, and salmon. Cod liver oil, pastured beef, chicken liver, egg yolks, and butter are good sources as well. Best plant source: dark leafy greens like kale, chard, spinach, beet greens, turnip greens, and collard greens.

  • Foods that slow down release of glucose in blood: flaxseeds, chia seeds, avocados, and nut

How to Eat:

  • Follow a regular eating schedule; eat at the same time each day, same size meal

  • Eat your food in the right order

    • Start with veggies first, then protein and fats second, and starches/sugars last

    • Fiber in the veggies coat the small intestine; fat and protein slow down gastric emptying

    • As a result, glucose from your carbs are absorbed at a lesser and smaller extent, which means you won't get significant glucose spikes

    • Why steady glucose levels are important? fuller longer, decreased cravings, better hormonal balance, improved fertility, decreased inflammation

  • Move after you eat for 10 minutes

    • You can go on a walk, clean the house, or workout!

    • Doing some light physical activity after eating allows the muscles to soak up the glucose from the bloodstream, decreasing your glucose spike

    • This also results in reduced inflammation, happier organs, steadier mood


bottom of page