Nourishing food is one of the most important parts of postpartum recovery. There are specific essential nutrients which help support recovery, nourish breast milk and prevent postpartum depletion.
We are focusing on Postnatal Depletion this month and did a deep dive into understanding and overcoming postnatal depletion here.
It is widely believed in Chinese culture that the way you nourish your body in the first 40 days after birth impacts your health for the following 40 years. With more time and energy being poured into research around mothers and postpartum in our Western society (thank you Dr Oscar Serrallach), we are starting to mirror this sentiment and identify that the postpartum period lasts for up to 7 years with symptoms of postnatal depletion showing up as late as 10 years post birth.
This is why we place such an emphasis on the postpartum period. Specifically the four pillars – Support, Rest, Nourishment and Recovery.
Postpartum nourishment is all about replenishing stores, facilitating recovery and producing high quality breast milk.
Meals should combine energy rich carbohydrates to help build milk supply, protein for repairing tissue and muscles and healthy fats for producing breast milk, balancing hormones and stabilising blood sugars.
It is important to note that a breastfeeding mum will require additional calories, nutrients and hydration. Certain nutritional needs are higher for a breastfeeding mother than they will be at any other time in her life. So incorporating ingredients that are rich in essential nutrients can help avoid further depletion. We dive deeper into essential nutrients for postpartum mums here.
Each nutrient below comes with a list of whole food sources that can be incorporated into your postpartum diet.
Calcium is essential for maintaining proper skeletal strength and function, supporting muscle and heart health as well as aiding in blood clotting during early postpartum. Some of the calcium from a mother’s bones will be reabsorbed to enrich breastmilk if required intake is not met through diet.
Goats cheese, sardines, sesame seeds, kale, collard greens, yoghurt, almonds and raw broccoli.
Many women begin their postpartum with low choline stores. Choline is a relative of the B vitamin and is highly interrelated with folate. Choline is essential for fetal development and function of the placenta. Depletion can be further exacerbated through breastfeeding.
Pasture-raised eggs, cooked liver, salmon, brussel sprouts, lentils, pumpkin seeds and broccoli.
Iodine is crucial for both mother and baby’s thyroid function. It is also required for the proper function of the brain and nervous system. Deficiency in mother will result in insufficent levels in breastmilk. Mild deficiency in pregnancy and first year of life is enough to affect baby’s brain development.
Dulse flakes, kombu kelp, cooked cod, cottage cheese, pasture raised eggs and cooked beans.
Iron is crucial for the function of more than 100 proteins and enzymes in the body. It helps with energy, cell production, oxidisation protection and assists with liver function. Iron deficiency can contribute to tiredness, weakened immune system, lowered milk supply and postpartum depression.
HEME: Liver, beef, pasture-raised egg yolks, chicken and pork.
NON HEME: Lentils, quinoa, cooked leafy greens and kidney beans.
Vitamin D is essential for immune health for both mama and baby, supporting thyroid function and for reducing risk of postpartum depression. Breastfeeding increases demand and risk of deficiency.
Salmon, sardines, trout, pasture raised eggs, other fatty fish and safe sun exposure.
Incredibly important for the overall functioning of the body, promoting digestive health, supporting the immune system, synthesising DNA, regulating hormones and making the brain’s neurotransmitters. A mother’s body prioritised levels in breast milk and takes from a mother’s stores if intake is not sufficient.
Oysters, beef, lamb, cheese, pork, pepitas, sesame, sun-dried tomatoes, cashews and lentils.
Adequate intake of all 3 Omega 3 essential fatty acids is vital for both baby and maternal wellbeing. Omega 3 enriches breastmilk, supports baby’s brain development, cognitive function and reduces risk of postpartum depression.
DHA & EPA: Caviar, herring, salmon, salmon oil, cod liver oil, oysters and sardines.
ALA: Flaxseed oil, walnuts, chia seeds, pecans, hemp seeds and pumpkin seeds.
Sometimes these cannot be met through diet alone, especially if a mum is entering her postpartum already depleted from pregnancy. Mothers should continue to take their prenatal for at least 6 weeks postpartum and if possible, for the entirety of their breastfeeding journey.
A high-quality prenatal multivitamin will meet the large majority of nutritional requirements for water-soluble vitamins and minerals, but you may need additional supplements for fat-soluble vitamins (Vitamin D and Omega 3) if your needs aren’t being met through safe sun exposure and nutritional sources.
Love Leila x
