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Foods To Heal Your Body After Birth

You've just welcomed your little bundle of joy into the world, and your body has been through a lot. From the miracle of childbirth to sleepless nights and endless feedings, it's time to show yourself some love and care. One way to do that is through nourishing foods that can help your body heal and recover after birth.

Let’s dive in and discover some delicious and wholesome foods to support your postpartum journey. Trust us, your body will thank you for it!

Why Is Proper Nutrition Important Postpartum?

First things first, proper nutrition is important during this phase because it gives you energy and helps your body and mind through the ups and downs.

  • Promotes healing: adequate nutrition provides the body with the nutrients it needs to recover from the physical stresses of pregnancy and childbirth by repairing tissues and rebuilding muscles.
  • Helps with lactation: breastfeeding increases a new mum's nutritional needs (you need more additional calories during breastfeeding than you do while pregnant), and proper nutrition can help support milk production and quality.
  • Prevents postpartum depression: studies have shown a link between inadequate nutrition and postpartum depression. Eating a balanced diet with adequate amounts of nutrients such as omega-3 fatty acids, B vitamins, and iron can help prevent postpartum depression and anxiety.
  • Regulates hormones: proper nutrition can help regulate hormone levels post pregnancy.
Foods To Help Heal Your Body After Birth

Here are some foods that can help your body heal:

Think organic eggs and chicken, grass-fed beef, wild salmon, sardines, tofu, soaked legumes, beans, nuts

Protein helps rebuild those muscles and tissues that went through a lot during birth.

Iron-rich foods
Animal meat, spinach, broccoli, beans

Iron is crucial to prevent postpartum anaemia, which is super common after giving birth, and helps increase energy.

Whole grains

Think soaked and sprouted grains, rice, millet, quinoa, oats, amaranth

These are rich in fiber to keep your bowels moving while your body heals, and they also give you a sustainable energy boost throughout the day.

Healthy fats

Nuts and seeds (almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, brazil nuts), olive oil to drizzle over veggies and salads, ghee for cooking

Fats can help reduce inflammation and help your body heal, while also providing lots of sustainable energy to help you conquer the day.

Nutrient rich foods

Fruits, vegetables and bone broth are chocked full of nutrients that your body needs to heal, to support your mental health and to keep your gut regular. While seaweed is rich in iodine to continue to support your thyroid postpartum, give you energy and help you heal.


It’s super important to drink lots and lots of water. Not only so your body can heal, but so you’ve got enough liquid to make breastmilk.

Nourish your body with these delicious and wholesome foods, and remember to take care of yourself just as much as you take care of your little one.


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