A lot of emphasis is made on ensuring women are properly nourished during their pregnancy, as there should be. After all, she is growing a human. But what happens afterwards? All too often, women are discharged after giving birth into a vacuum of isolation with little-to-no support. Postpartum check-ups focus largely on whether or not the uterus is shrinking back down to size, with the 6-week discharge and on whether she’s now physically ready to have intercourse, but there is a missing piece to postpartum support which plays a critical role in how women not only recover but thrive after giving birth: nutrition.

The postpartum body is taxed. Thanks to mother nature, the body prioritizes baby’s development at the cost of a mother’s nutrient stores. That, coupled with lack of support, fatigue, and the physical demands of pregnancy, labour and postpartum recovery, leave many women depleted of the essential nutrients to recover after birth. The internet is full of articles encouraging the consumption of oats in the postpartum period for a lactation boost, and oats are great. But when it comes to replenishing nutrient stores, the following foods go the distance:

Eggs

Eggs are a postpartum superfood. They are a wonderful source of protein and fat and contain essential nutrients such as choline (essential for baby’s brain health and mother’s liver health), omega-3, B-12 and iron. Boil a bunch at the beginning of the week for an easy, portable, one-handed snack.

Fatty Fish

Fatty fish such as salmon, mackerel or sardines are high in omega-3 fatty acids, a crucial nutrient for brain development in babies. The human brain is made up of 60% fat, most of which is DHA. If maternal stores are not sufficient, the body will pull from the mother’s brain, the largest source of DHA, to ensure the baby has sufficient stores. All the more reason to crisp up that salmon skin and enjoy!

Sesame Seeds

Sesame seeds are not only high in calcium, a nutrient responsible for bone density, it is also a galactagogue, meaning that it promotes lactation. Just one ounce of whole sesame seeds contains the same amount as 2.5 oz of sardines. Use them as an ingredient in your oatmeal, sprinkle them on top of a congee bowl, or mix some tahini into your hummus for a delicious boost of calcium.

Kelp

Iodine deficiency is responsible for the majority of thyroid deficiencies in women postpartum. Iodine is essential for thyroid hormone production, and incorporating kelp is an easy way to increase your iodine intake. Simply put a piece of kelp into your rice or broth.

Blackstrap Molasses

This underdog ingredient isn’t just reserved for gingerbread cookies. It’s a great alternative to sweeteners and is high in calcium and iron, two essential nutrients for postpartum. Use it in place of maple syrup or sugar in your oats, add it to your baked beans or energy bars, or use it as a sweetener in your morning beverage.

Organ Meats

These often-discarded cuts of meat are extremely high in iron, an essential nutrient not only in the postpartum period, but overall. Most women enter pregnancy with low iron levels and are further depleted in postpartum through blood loss in childbirth as well as through lochia and breastfeeding. Symptoms for anemia are often similar to those experienced in postpartum. An easy way to incorporate organ meats is to combine it with ground meat in a Bolognese sauce. Chicken liver is a great place to start as the flavour is much milder than beef or pork liver. High quality is key when purchasing organ meats. And if consuming it seems off-putting, search for a good quality dehydrated formula which can often come in capsules.       

Broths and Soups

One of the major things to focus on, especially in the early postpartum period, is consuming foods that are warming, soft and easy to digest. Broths and soups tick that box and are also a great way to include more hydration into the day. Breastfeeding mothers can often become dehydrated, which can affect milk production. I recommend making a freezer full of soups and broths to warm up in the final weeks of pregnancy so that they’re ready to heat and serve.

Nettle

A staple in ancient medicinal practices, nettle is chock full of nutrients that support postpartum healing such as iron, vitamins A, B, C and K, calcium, and magnesium. It also contains anti-inflammatory compounds, making it a perfect addition to your postpartum arsenal. The easiest way to incorporate this is to brew some dried nettle in a jug of tea and consume throughout the day.

Sprouted Grain Bread

When grains are sprouted, the nutrients are more readily bioavailable and absorbed by the body. Sprouted grains are a good source of magnesium, an essential nutrient that supports over 300 enzymatic reactions in the body and has been shown to prevent migraines and headaches while breastfeeding. Toast it with some smashed avocados or nut butter on top for an easy snack.

Traditionally Fermented Veggies

Kimchi, sauerkraut, and other traditionally fermented vegetables are great sources of probiotic and Vitamin K. In pregnancy and postpartum the mother’s microbiome serves as the source for the infant’s microbiome, greatly influencing the health of the baby. While the first important transfer of beneficial bacteria occurs at birth through the birth canal, breastfeeding continues to inoculate the baby. Studies have shown that the beneficial bacteria in a mother’s breast milk inoculates the baby’s gut microbiome. Vitamin K plays a vital role in making the various proteins needed for blood clotting and building of bones. If traditionally fermented vegetables are new to your diet, start slowly as they can cause stomach upset if introduced too quickly. Remember to choose high quality kimchi, sauerkraut, and lacto fermented veggies that are in the refrigerated aisle of the grocery store, not in the shelf-stable aisles as those are pickled with vinegar.

Prenatal Supplement

Many women stop taking their prenatal multivitamin once they’ve given birth, but it is as important, if not more to continue taking a high quality prenatal supplement postpartum. Prenatal vitamins are specially formulated to include nutrients that are important in both pregnancy and postpartum. An ideal prenatal multivitamin should have active folate, not folic acid, be sourced from whole food ingredients, and meet the requirements for water-soluble nutrients. Ideally it should also be one that is whole foods based. Women should continue taking a prenatal supplement for at least 6 weeks postpartum or for the duration of their breastfeeding journey.

Focusing on the above nutrient dense foods can support you nutritionally throughout your postpartum journey and set you up to thrive. If trying to incorporate all these foods seems daunting to you, try adding one or two things a week instead of trying to overhaul your diet. It might also be worthwhile to look into a postpartum meal delivery service like The Bloom Bundle, which will not only ensure you are well fed each week, but that your diet consists of the very nutrients that will promote healing.

*A Nutrition Consultant does not diagnose or treat disease but aims to work in complement to medical treatment as an educational supplement. Angela is not a doctor. Information offered should be taken as recommendation and not medical advice. Please consult your primary care provider before making any changes to your diet or lifestyle.

Angela Hollett, Bloom Natural Nutrition

Certified Holistic Nutrition Consultant

Certified Holistic Private Chef

Pregnancy & Postpartum Specialist

Angela provides nutritional support to pregnant and postpartum mothers through individual nutrition consults and private chef services. Her mission is to empower and support women’s journey into motherhood through nutrition and food by providing them the tools to thrive in pregnancy and heal and nourish their bodies in postpartum.

She created "The Bloom Bundle", a weekly meal delivery, with a focus on warming, healing and seasonal plant-forward foods to support postpartum mamas and their families. All of our meals are designed with a focus on the essential nutrients for postpartum healing, but can be enjoyed by anyone.

Use code KIM25 for $25 off services (including prenatal/postpartum consults, or a Bloom Bundle). Offer valid until August 31, 2022.