Eggs (Chicken)
Just as they are a critical food to consume daily during pregnancy, eggs continue to be a must for postpartum, especially if you are breastfeeding, since they are the easiest and richest source of choline. Your choline intake influences the amount your baby will get through breast milk to support neural system development.
Seaweed (Fish)
Seaweed is a rich iodine source, essential for thyroid hormone production. Adequate iodine intake is crucial during breastfeeding as it helps support your baby’s cognitive development. You can eat seaweed as nori seaweed salad, dried, or in soup. Alternatively, consume plenty of cooked fish!
Bone Broth (Chuck Roast)
Bone broth is rich in glycine and collagen, essential for rebuilding connective tissues that may have been damaged during labor and delivery. It is also rich in amino acids, minerals, and other nutrients that can help support lactation, hydrate and replenish your body, promote gut health, boost immunity, and support postpartum healing. Slow-roasted meats like pulled pork and pot roast are suitable replacements for bone broth if you don’t prefer it.
Beef (Lamb)
Though you certainly can’t go wrong with any meat postpartum, red meats such as beef and lamb are incredibly nutrient-dense and ideal to prioritize postpartum. High in iron, B vitamins, and protein, these help replenish iron stores from blood losses during delivery, as well as energy levels and tissue repair.
Cooked greens
Cooked veggies are easier on your digestive system than raw veggies when healing postpartum. They provide a boost of fiber to support regularity and help ease any constipation you may be dealing with. Any cooked vegetable is a great addition!
Organ meats (Beef)
Organ meats (liver, kidneys, heart) are rich in everything essential for recovery, especially protein, iron, vitamins A and B, zinc, selenium, copper, and choline. They are also rich in amino acids such as coenzyme Q10 (CoQ10), taurine, and carnitine, as well as peptides that aid recovery, repair, and energy production. You can buy ground “ancestral blends” of meat at stores like Whole Foods and Sprouts. You can also take a liver supplement; see more information here.
Oysters (Clams or Mussels)
If you don’t eat meat or much meat, oysters are the food for you. They are rich in iron, zinc, copper, selenium, and vitamin B12. They are also a good source of omega-3s because they contain all three types: ALA, DHA, and EPA. Omega-3s are vital for maternal mood, brain function, hormone balance, and overall recovery. They may also help reduce the risk of postpartum depression.
Milk (Yogurt)
Full-fat dairy is great from preconception through postpartum. It provides key nutrients like iodine, vitamin D, calcium, potassium, zinc, magnesium, and riboflavin. Non-dairy milk is not as nutrient-dense, but can still be included, of course! Yogurt made with cow’s milk (whole milk, regular yogurt, or Greek yogurt) contains the highest amount of protein and other nutrients such as calcium, iodine, and B vitamins.
Miso (Kombucha)
Just as fermented foods are important to consume throughout pregnancy to support you and your baby’s gut health, they continue to be significant in the postpartum period as well. Not only do fermented foods support your gut health and baby’s gut health, but they can support mental well-being postpartum and even reduce the risk of you developing mastitis! Other fermented foods include kimchi, sauerkraut, kefir, yogurt and some cottage cheeses.
Coconut (Avocado)
Fats are an important source of nutrients for both you and your baby postpartum. Since breastmilk is mostly fat, consuming higher amounts of it can actually enrich your breast milk with slightly higher fat content. Use coconut oil or coconut milk in cooking! Coconut water is also rich in minerals needed in higher amounts postpartum. Avocados are also a quality source of fats to add to so many dishes.