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What to Eat After Giving Birth

The journey into motherhood brings profound changes, not just emotionally but also physically. For any new mother going through this transformative period, nutrition takes a central role in their life, especially if they’re breastfeeding. As your body is in recovery and you adapt to the demands of caring for a newborn, understanding what to eat after giving birth becomes essential for your healing process. This blog will serve as a guide, focusing on the ideal postpartum diet and emphasizing foods that support recovery, provide essential nutrients, and ensure both mother and baby thrive during this critical time.

Why Is Nutrition So Important to New Mothers?

Nutrition is vital in the life of a new mother, particularly those who are breastfeeding. To maintain health and produce nutritious breast milk, nursing mothers need an additional 500 calories per day, enriched with proteins, calcium, and fluids. You need to follow a balanced diet comprising lean meats, high-fiber foods, low-fat dairy, and an array of fruits and vegetables. This nutrition is not only key to your postpartum recovery and restoring energy as a mother but also vital for the baby's growth and development, particularly in the context of breastfeeding.

Foods to Eat after Giving Birth

The right selection of foods can significantly impact recovery and overall health. Below are some of the best food choices for new mothers to ensure they get the essential nutrients needed for postpartum recovery and breastfeeding:


Salmon is an ideal food for new mothers, as its high DHA content, a type of omega-3 fatty acid, is crucial for developing the baby's brain and nervous system. Moreover, salmon's rich protein and healthy fats are essential for the mother's physical healing post-delivery, helping to repair and regenerate tissue, and also offers emotional benefits by stabilizing mood and improving mental health.

Lean Beef

Lean beef is particularly beneficial food for mothers experiencing postpartum due to its high iron content. This is essential for restoring the mother's iron reserves, which are in constant decline during the process of giving birth. Iron helps combat fatigue and supports the immune system. Additionally, its protein and vitamin B-12 content aids in muscle repair and energy metabolism, supporting physical recovery and energy levels for the demands of motherhood.


Legumes, including lentils and beans, are a nutritional boon for new mothers, providing protein, fiber, calcium, vitamin C, and iron. These elements not only support a healthy lactation process but also help refill the mother's nutrient stores, particularly iron, which is often lowered significantly during childbirth. Iron deficiency can affect the quality of the mother’s breast milk, resulting in low weight gain in the babies. The high fiber content also aids digestion and helps prevent constipation, a common postpartum issue new mothers often encounter.


With their rich vitamin and antioxidant content, blueberries are an incredibly healthy food for postpartum mothers. They support cardiovascular health and help reduce inflammation, which is crucial for healing after childbirth. The antioxidants in blueberries also help combat oxidative stress and support immune function, which is crucial for new mothers adjusting to their new routines and responsibilities.

Brown Rice and Oats

Brown rice, oats, and other whole grains are excellent choices to include in postpartum recovery food diets due to their high fiber content. They aid in digestion and prevent constipation issues from occurring after childbirth. The B vitamins and iron in these grains support energy production and overall wellness, helping new mothers maintain energy levels and reduce postpartum fatigue.

Milk and Yogurt

Milk and yogurt are essential in a postpartum nutrition diet, providing calcium for bone health, protein for tissue repair, and vitamin D for a mother’s overall health and immune support. These nutrients are crucial for breastfeeding mothers as they support the production of nutrient-rich breast milk. Additionally, the probiotics in yogurt support digestive health, helping to regulate the gut and prevent postpartum digestive issues.

Foods to Avoid After Giving Birth

Postpartum nutrition isn't just about what to eat; it's also about what to avoid. Certain foods and substances can affect both the mother's recovery and the baby's health, particularly if breastfeeding.


Alcohol can be transferred through breast milk to the baby, impacting their development and the mother's caregiving ability. It can also heighten the risk of postpartum depression.

High-Mercury Fish

You should avoid high-mercury fish like swordfish and sharks to protect your baby from developing nervous system complications. Opt for low-mercury alternatives like salmon and sardines and consume them in moderation.


Caffeine, a potent stimulant, can affect the baby's sleep and behavior when passed through breast milk. It's recommended to limit caffeine intake during breastfeeding.

Gas-Producing Foods

Foods that cause gas, such as cabbage and beans, should be consumed cautiously as they can lead to discomfort and digestive issues in the baby. Avoid these if they seem to cause distress for you.


Consuming good nutrition is vital for new mothers, particularly those breastfeeding, as it supports their health, recovery, and energy while also nurturing the baby's growth. A balanced diet rich in nutrient-dense foods coupled with adequate hydration is key to a successful postpartum healing journey and overall well-being. It's also important to consume foods with an adequate amount of nutrition and be mindful of certain risky foods, especially during breastfeeding, to ensure the health and safety of both mother and baby.

Find Sentosa for More Nutrition Advice

If you’re seeking additional guidance on postpartum nutrition advice from professional dietitians after giving birth, consider reaching out to Sentosa. Our team of expert dietitians provides a wealth of knowledge and insights in this area, offering personalized advice to aid in your postpartum recovery journey. At Sentosa, we’re dedicated to offering holistic wellness experiences with postnatal treatment and therapy services to help improve your overall well-being and assist you in navigating the journey of motherhood with care and expert guidance.

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