Post Partum Nutrition

In the last few years of working with my clients, I have been blessed to witness some of our members embark on the beautiful journey of motherhood, welcoming new lives into the world. Watching this has been a true joy, and it inspired me to write this post.

My hope is that this post can provide guidance on the foods you can incorporate into your diet during the postpartum period to support your recovery and the incredible demands of motherhood.

The objective is to focus on key areas vital for new mothers:

• Improving lactation for a healthy milk supply

• Restoring iron levels after delivery

• Providing stable, long-lasting energy to meet the demands of nursing

• Supporting overall recovery and well-being

We’ll explore specific foods, their nutritional benefits, and the science behind why they’re essential for this stage of life. Whether you're a new mom, expecting, or simply want to support someone on this journey, this post is for you!

Lactation-supporting foods, also known as galactagogues, enhance milk production by influencing hormonal and nutritional pathways. Here's a list of such foods and their mechanisms:

Plant-based Food Sources:

1. Fenugreek Seeds

How It Helps: Fenugreek contains phytoestrogens, plant compounds that mimic estrogen and stimulate the mammary glands, enhancing milk production.

2. Fennel Seeds

How It Helps: Fennel contains anethole, a phytoestrogen that may boost prolactin, the hormone responsible for milk production.

Side Note: Known for its carminative properties, fennel also reduces bloating and colic in both the mother and baby when consumed during lactation.

3. Oats

How It Helps: The presence of beta-glucans in oats may stimulate the production of prolactin. Oats can also help combat anemia—a condition that can affect milk supply. They also provide complex carbohydrates, supporting energy levels during breastfeeding.

4. Moringa Leaves

How It Helps: Moringa is a source of calcium, iron, and essential amino acids, which support milk production and maternal recovery.

5. Barley

How It Helps: Barley contains beta-glucan, a type of soluble fibre that can elevate prolactin levels.

6. Garlic

How It Helps: Garlic is believed to increase milk supply by stimulating the production of oxytocin, the hormone responsible for milk ejection.

Side Note: Some studies suggest that garlic can also make breast milk more palatable to babies, encouraging frequent feeding, which boosts milk production.

https://pmc.ncbi.nim.nih.gov/articles/PMC10598363/....

7. Brewer's Yeast

How It Helps: Brewer's yeast is rich in B vitamins, selenium, chromium, and protein, which support energy levels and milk production.

8. Nuts and Seeds

How It Helps: Almonds, walnuts, and flaxseeds are high in healthy fats, magnesium, and calcium, essential for producing nutrient-dense milk.

Side Note: Flaxseeds contain lignans, phytoestrogens that mimic estrogen and can support milk production.

9. Green Papaya

How It Helps: Green (unripe) papaya is a natural galactagogue and can stimulate milk production due to its enzyme content.

10. Sesame Seeds

How It Helps: Sesame seeds are rich in calcium, an essential mineral for milk production and the baby’s bone development.

Side Note: Calcium-rich diets have been linked to healthier milk supply and quality.

11. Coconut (Water and Oil)

How It Helps: Coconut water keeps the mother hydrated, while coconut oil provides medium-chain fatty acids (MCTs), which boost milk quality (offering energy-dense nutrition for the baby).

12. Leafy Greens

How It Helps: Spinach is a good source of iron, calcium, and phytoestrogens, all of which aid milk production.

Side Note: These greens replenish nutrients lost during pregnancy and promote hormonal balance, which is critical for lactation.

Animal-based Food Sources:

1. Salmon

How It Helps: Salmon is rich in omega-3 fatty acids, particularly DHA, which enhances the fat content and nutritional quality of breast milk. Omega-3s also support the baby's brain development.

2. Eggs

How It Helps: Eggs provide high-quality protein and are an excellent source of choline, which supports brain function for both the mother and baby. Choline is also vital for milk production and helps develop the infant’s nervous system and memory functions.

3. Meats (Beef, Lamb, Poultry)

How It Helps: Lean meats are rich in protein, iron, and vitamin B12. Iron combats anemia caused by blood loss during delivery, while B12 supports the baby’s neurological development.

Side Note: Heme iron in meats is highly bioavailable and helps maintain maternal energy and lactation efficiency.

4. Dairy Products (Milk, Yoghurt, Cheese)

How It Helps: Dairy products are a top source of calcium, protein, and vitamin D, essential for milk production and maternal bone health.

Side Note: Calcium is critical for breastmilk synthesis and prevents maternal bone density loss during lactation.

5. Liver (Beef)

How It Helps: Liver is a powerhouse of nutrients like iron, vitamin A, and B vitamins, all of which support lactation and recovery.

Side Note: Vitamin A from liver is essential for the baby’s immune system and vision and supports the mother's recovery post-delivery.

6. Bone Broth

How It Helps: Bone broth is rich in collagen, gelatin, and minerals like magnesium, phosphorus, and calcium, which support postpartum recovery and milk production.

Side Note: Collagen may help heal connective tissues post-delivery, while the minerals in broth enhance milk quality.

7. Fatty Fish (Mackerel, Sardines, Trout)

How It Helps: Fatty fish provide essential fatty acids (omega-3s and omega-6s) and vitamin D, which are crucial for milk composition and infant development. These fats improve milk's energy density, benefiting the baby’s growth and reducing maternal fatigue.

8. Shellfish (Shrimp, Oysters, Crab)

How It Helps: Shellfish are high in zinc, selenium, and iodine, which are vital for thyroid health and milk production.

9. Organ Meats (Kidney, Heart)

How It Helps: Organ meats are nutrient-dense, containing iron, zinc, and B vitamins essential for recovery and milk production.

Side Note: Zinc supports maternal immunity and enzymatic functions required for milk synthesis.

10. Butter and Ghee

How It Helps: These are sources of saturated fats that provide the energy needed for lactation and improve the caloric density of breast milk. Healthy fats from butter and ghee are required for supporting baby’s growth.

11. Chicken Soup

How It Helps: Chicken soup is hydrating, nourishing, and rich in protein and minerals, which help maintain milk supply. Besides, warm broth can improve circulation and relaxation, aiding in milk let-down through oxytocin stimulation.

12. Sardines (with Bones)

How It Helps: Sardines provide calcium, vitamin D, and omega-3 fatty acids, critical for milk composition and maternal bone health.

Side Note: The calcium from sardine bones contributes to the mother’s calcium needs, preventing depletion during lactation.

The above foods thus helps in improving lactation by making it nutrient rich for the baby's growth and well-being, as well as help in overall recovery of the mother.