During the post partum period after my eldest son was born, I realised how the simple task of eating nourishing meals was fast falling to the bottom of my to do list. I know it sounds crazy but when you are spending so many hours feeding your baby, changing nappies, settling and trying to get sleep yourself, feeding yourself often gets forgotten and you may realise many hours have passed without any food or water or you may find yourself just reaching for convenient processed foods to fill your tummy and get a quick energy boost.
Fortunately I did have my mother and my husband making food for me in those very early days and reminding me to keep snacking and drinking lots of fluids. My husband would make me porridge with butter, honey and LSA (linseed, sunflower seeds and almonds) topped with almond milk. My mum would make me hearty soups and casseroles to keep me warm and nourished. Little did we all know but these are all actually traditional post partum meals worldwide!
In many cultures across the globe it is understood that whilst the new mother is recovering from childbirth she needs nutrient dense warming, nurturing foods to help support her healing. During childbirth the mother looses the fire element through blood, the water element through body fluids such as sweat and amniotic fluid and earth through her baby and placenta. According to Ayurveda and Traditional Chinese Medicine, this leaves her with an abundance of the air elment which is cold and dry in nature, hence the encouragement of warm foods.
In China, common post partum foods and tonics include congee which is like a savory porridge, broths, soups, goji berries, eggs, seaweed, red dates and warming spices such as cinnamon and ginger.
In India, ghee (clarified butter) is highly regarded for healing tissues and grounding the mother as well as easy to digest vegetarian foods such as lentils including moong beans, red lentils and split peas, as well as sweet tasting foods such as pumpkin, squash, apples, pears, puddings (halava is a traditional pudding made from semolina) and sweet tasting herbs such as cinnamon, cardamon, clove and nutmeg (the sweet taste reduces the air element otherwise known as ‘vatta’).
So today I want to share my top 5 foods for new mothers which can help to increase their healing and recovery in the fourth trimester!
- Sweet Potato – High in fiber which will help post partum constipation and rich in vitamins such as Vitamin A for immunity and tissue repair and B6 for energy and hormone production as well as important minerals such as Calcium for bone health, Iron for energy and oxygen transport, Protein for energy and tissue repair plus Vitamin C for collagen production and immunity. Sweet potatoes really are a great food for new mums! Roast them up and stuff them with avocado, hommus and vegetables or add roasted chunks to stews and casseroles or turn them into soup!
- Dates – A very popular choice particularly in China and the middle east these sweet little bundles are rich in fiber for getting the bowels moving, iron for restoring iron lost through blood and magnesium for energy, hormone production and neurotransmitter function as well as calcium for bone health . Throw them into your porridge, into smoothies or slather in nut butter for a protein fueled snack!
- Oats – Another wonderful food for new mummas, oats are great for balancing blood sugar levels, they keep you full for longer because they have a low glycemic index, they are rich in iron, protein and fiber as well as being great for helping with milk production! Make porridge with them, add them to smoothies and muffins or make lactation cookies with them!
- Avocado – Avocados contain Omega 3 fatty acids which are extremely important for mood, cognition and hormone production. Newborn mothers really need to make sure they are having an abundance of these healthy fats which are often lacking in most peoples diet. Studies have even linked low Omega 3 with mood disorders such as post partum depression and anxiety. Add avocado to smoothies, serve with meals, spread onto sourdough or rice crackers and get those healthy fats into you!
- Seaweed – A staple in many Asian cultures, particularly Japan, seaweed is rich in iodine which is often lacking in pregnant and post partum mothers. Iodine is very important for thyroid health and many mothers find that they have thyroid issues after having a baby. It is also high in minerals such as calcium for bone health (breastfeeding really draws on your calcium supplies), Iron and Magnesium. Seaweed comes in many types including nori for sushi and wakame or dulse flakes which can be added to soups, stews and broths!
So there you have it, my top food for new mothers! The best way to include these foods is to pre prepare and make sure you stock your pantry with these foods so that you have them easily on hand during the post partum period.
If you would like to know more about post partum healing and nutrition then make sure you grab my free post partum healing toolkit here!