Postpartum Healing + Postpartum Foods: How to Optimize Your Recovery
Whether you’re seasoned in birth recovery or a first-time mama, postpartum can feel overwhelming.
Not only do you have to manage your own fears and needs but you also have to manage everyone else’s, too.
As you prepare for a nourishing postpartum, maybe you’re trying to weigh all the mixed messages you’ve heard about postpartum healing. And you’re worried about how the wrong information could impact your baby’s health.
As a nutritionist and fellow mama, I spend a lot of time helping moms create realistic postpartum recovery plans that address their individual lifestyles, concerns, and nutritional needs—while cutting through the fog of conflicting advice.
In this blog, I’ll help you cultivate a nourishing postpartum season that considers the needs of both you and your newborn. You’ll feel empowered to be an advocate for yourself, enjoy a season of rest, and (best of all) spend intentional time with your family and newborn.
Preparing for Postpartum: The Best Postpartum Foods
When it comes to postpartum healing, I want new moms to focus on a nutrient-dense diet of foods they enjoy eating.
Due to the physiological changes that occur during pregnancy, it can take a woman up to ten years to replenish pre-pregnancy nutrient stores. And breastfeeding requires even more resources from your body.
That’s why it’s so important for you to focus on a well-rounded diet and high-protein foods—so you can avoid nutrient depletion symptoms and be empowered as a mom.
For most clients, I advise a diet of 2,400–2,800 calories a day for optimized postpartum healing. You’ll want these calories to come in the form of nutrient-dense ancestral foods.
Here are some food recommendations you can use to meet that goal:
Collagen-Rich Foods for Tissue Repair
One of my go-to recommendations for postpartum moms is grass-fed collagen. Collagen is high in protein and amino acids. It’s comprised of the bones and connective tissues of grass-fed beef, and it’s a powerful tool to help us restore tissue in our own bodies.
You can get natural collagen from bone broth, gelatin, sardines, and organ meats (like beef liver). You can also use a collagen supplement. Just blend it into your morning coffee, a smoothie, or any hot beverage. I love the Perfect Supplements collagen powder. This is an easy way to boost your nutrient intake and show love to your postpartum body.
Raw Dairy
Cow’s milk is considered a “complete food”—in other words, a food that has all the necessary nutrients for survival. Grass-fed raw cow’s milk (or raw dairy) contains even more of those nutrients since it isn’t heavily processed. You’ll get protein, healthy fats, vitamins, minerals, and enzymes to help fight fatigue and balance your blood sugar. It’s a powerful resource for your postpartum healing—one that I consider a “superfood.”
You can get raw dairy from cheese, sour cream, milk, yogurt, cottage cheese, and even ice cream.
Organ Meats
As you know, I’m a huge fan of organ meats. Not only are they some of the most nutrient-dense foods you can find on an animal, they are some of the most nutrient-dense foods you can find anywhere. Seriously, grass-fed liver is more nutrient-dense than a salad.
You can get grass-fed beef liver supplements or pick up grass-fed organ meats from your local farmer.
Your Favorite Meals
Postpartum is a sacred time. Your main focus should be soaking in as much time with your little one (and with the rest of your family) as possible. It’s common for moms to get in their heads about postpartum healing and the best postpartum foods—but every day looks different, and aiming for perfection isn’t helpful.
I always recommend that moms plan to make some of their favorite meals for postpartum healing. Pack in as many nutrients as you can, of course. But at the end of the day, make sure you prioritize enjoyable meals and family time.
Preparing for Postpartum: Lifestyle Recommendations for Postpartum Healing
Especially as women, it’s common for us to associate our worth with our work. Taking the time to truly rest and heal may feel foreign and uncomfortable to you—but it’s so necessary.
These lifestyle habits can help you cultivate an environment of rest and nourishment. It’s up to you to claim this postpartum period as a time for rest, rejuvenation, and baby bonding.
Eat Often (And Soon After Waking)
Prioritizing yourself can be so difficult during the postpartum season. But remember that when you are functioning at your best, you can give the best of yourself to your newborn. One small habit that can make a big impact is eating soon after waking.
A breakfast packed full of protein can support blood sugar and hormone balance—and give you energy for long hours of pumping, baby snuggles, and nighttime feeds.
Hydrate Well with Natural Beverages
You lose a lot of fluids during birth and when you’re nursing. It can take a while to rebuild your stores of electrolytes and minerals—and without them, you may suffer from unexplained exhaustion and brain fog.
Natural nourishing beverages like bone broth, raw milk hot chocolate, mineral tea, and homemade ginger sports drinks are an easy (and delicious) way to replenish yourself and feel your best while getting to know your newborn.
Guard Your Peace
There are so many expectations for new moms. As you adjust to life at home, you may notice mom guilt and indecision creeping in. It’s okay to give yourself the time and space you need to process the weight and responsibility that parenthood brings.
Whether you need an excuse to make boundaries with relatives, order takeout, or call your sister for support—know that you’re always allowed to guard your peace and ask for help. Forcing yourself to deal with high-stress situations on your own isn’t good for your body or your stress levels.
Commit to Self-Care Habits
My go-to postpartum self-care habit is pelvic floor therapy. I truly can’t rave enough about pelvic floor therapy—it helps me return to regular activities after postpartum healing and helps me feel more like myself. Your postpartum self-care habits might look like chiropractic care, massage therapy, or an ancestral diet meal delivery service.
Commit to 1–3 different self-care habits that are non-negotiable. Figure out what your biggest needs are during the postpartum healing period and find resources that meet those needs.
Continue Taking Your Holistic Prenatal Vitamin
Holistic prenatal vitamins are packed with nutrients that you need now more than ever. It’s true, your body isn’t growing a baby anymore. But you are replenishing nine months’ worth of lost nutrients. Whether you use desiccated beef liver or a holistic prenatal vitamin, commit to these supplements for a few months after giving birth.
Mama to Mama
My biggest advice for postpartum moms?
Give yourself permission to have a nourishing, restful, and bonding postpartum healing experience.
Let go of the stress, high expectations, and perfectionism. Instead, focus on loving your baby and your family.
Mama to mama—the dirty dishes, missed showers, and daytime naps aren’t as big a deal as they seem.
My Postpartum Meal Prep Guide
If you’re looking for step-by-step meal prep ideas, I created a full postpartum meal prep guide. In it, I’ve included ten client-favorite recipes that are both nutrient-dense and delicious (family-approved, too).
This guide exists to not only help you nutritionally but also to support you through the joys and challenges of postpartum sleep deprivation, nursing, and baby-loving.