What to Eat After Birth: A Guide to Postpartum Nutrition

Becoming a mum changes everything. Your body, your hormones, your energy, and your needs.
While the focus quickly shifts to the baby, your healing journey matters just as much. What you eat after birth plays a huge role in how well you recover, how much energy you have and how you feel in those first few months of motherhood.

This isn’t about “bouncing back.” It’s about rebuilding gently, deeply, and intentionally.

Why Postpartum Nutrition Is So Important

Giving birth is one of the most intense physical events your body will ever go through. You’ve not only birthed a baby, you’ve also lost an entire organ (the placenta) along with significant blood, fluid, and nutrients.

The first 12 weeks after birth, sometimes called the fourth trimester, are a crucial window for rest, nourishment and recovery. In many traditional cultures, this period is a sacred time for mothers to heal, be cared for and be nourished with warming, restorative foods.

But in modern Western culture, we’ve largely lost this focus. Many mums are encouraged to “get back to normal” far too soon, often leading to exhaustion, low mood and long-term nutrient depletion.

Focusing on intentional nutrition after birth helps to:

• Rebuild lost blood and nutrient stores

• Support tissue repair and wound healing

• Support hormones and stabilise mood

• Improve milk supply and nutrient quality

• Restore energy and prevent depletion

The Four Pillars of Postpartum Nutrition

In the first 100 days after birth (AKA the fourth trimester), your body is in a deep state of recovery. You’re repairing tissue, rebuilding blood, regulating hormones and for many women, producing milk - all while navigating sleep deprivation and the emotional adjustment of new motherhood.

During this time, your digestion is more sensitive and your body’s energy is directed toward healing. That’s why postpartum nourishment should be gentle, restorative and deeply supportive.

Your body needs foods that are warm, soft, nutrient-dense, and easy to digest.
These are the four pillars of postpartum nutrition, guiding principles to help you eat in a way that truly supports healing and energy from the inside out.

1. Warm

Warm foods and drinks stimulate digestion, improve circulation and support blood flow, all essential for recovery and hormone balance. Cold or raw foods can slow digestion and make it harder for your body to absorb nutrients efficiently.
Think: soups, stews, bone broths, porridge, herbal teas, and slow-cooked meals.
Warming ingredients: ginger, cinnamon, turmeric, cumin, and cardamom.

Warmth equals nourishment. Your body will thank you for every comforting bowl of soup or cup of tea.

2. Soft

Soft, easy-to-chew foods are gentler on your digestive system and allow your body to absorb nutrients without extra effort. They also feel grounding and soothing, ideal when your system is adjusting after pregnancy.
Think: congee, dhal, stewed fruits, mashed vegetables, soft-cooked grains and slow cooked meats.

The goal is to comfort your body, not challenge it. Soft foods give your digestion a well-earned rest while still delivering essential nutrients.

3. Nutrient-Dense

Every bite matters in the postpartum phase. Focus on foods rich in vitamins, minerals, healthy fats, and high-quality protein to help repair tissue, restore energy and support milk production.
Think:

• Iron-rich foods like red meat, turkey and leafy greens

• Protein sources like eggs, lentils, tofu, and Greek yoghurt

• Healthy fats like avocado, nuts, seeds and olive oil

• Colourful vegetables for antioxidants and fibre

Nutrient-dense doesn’t mean complicated - it means choosing whole, real foods that give your body what it truly needs to heal.

4. Easy to Digest

Your digestive system has been under pressure for months during pregnancy and now needs time to recalibrate. Simple, cooked meals help you absorb nutrients effectively without bloating or discomfort.
Think: well-cooked grains, blended soups, slow-cooked meats and warm herbal teas.
Avoid (at least early on): raw salads, frozen smoothies, fried or processed foods and anything that feels heavy or hard to digest.

Easy digestion means more energy for healing, milk production and caring for your baby, not struggling with bloating or discomfort.

Key Nutrients for Healing and Energy

Iron

Birth and postpartum bleeding significantly deplete iron stores, making it essential for rebuilding blood and energy.

• Why it matters: Low iron can cause fatigue, poor focus, breathlessness and low mood.

• Eat more: Red meat, chicken, fish, eggs, legumes and leafy greens.

• Pro tip: Pair iron-rich foods with vitamin C (like kiwi, capsicum or strawberries) to boost absorption.

Magnesium

I call it “the mama mineral,” magnesium supports relaxation, sleep and muscle recovery.

• Why it matters: Depletion contributes to anxiety, irritability and restless sleep.

• Eat more: Nuts, seeds, leafy greens, cacao and whole grains.

• Tip: Try a magnesium bath or topical magnesium oil for tired, sore muscles.

• My personal favourite for nervous system support is Magnesium Glycinate.

Zinc

Crucial for wound healing & tissue repair, hormone support and immune support.

• Why it matters: After birth the body has a lot of repair and healing to do.

• Eat more: Pumpkin seeds, eggs, shellfish and red meat.

Building Your Postpartum Plate

Aim for balance at each meal to support steady energy, breast milk production and healing:

30% Vegetables – mostly cooked, colourful and seasonal
30% Protein – eggs, poultry, fish, meat, tofu or lentils
20% Complex Carbs – oats, quinoa, rice or sweet potato
20% Healthy Fats – avocado, olive oil, coconut milk, ghee, nuts, seeds

Tip: Add a source of protein every time you eat, it keeps your blood sugar stable and supports healing and milk production.

Rest Is Just as Important as Nutrition

Your body can’t heal if it’s constantly running on empty. The early postpartum phase is your time to slow down, rest and allow your body to repair.

• Stay in bed as much as you can in the first week

• Accept help with meals and household tasks

• Say no to visitors if you need to

• Think of recovery like healing from major surgery, because that’s essentially what it is

Rest isn’t a luxury, it’s a non-negotiable part of healing.

Remember Mama,

You’ve just done something incredible and now it’s time to care for you.
The right nutrition after birth supports recovery, energy and mental wellbeing, helping you feel stronger, calmer and more like yourself again.

By nourishing your body with real, whole foods and taking time to rest, you’re not just surviving postpartum, you’re building the foundation for your long-term health and vitality.

Because when a mother is well-nourished, the whole family thrives.

Want more support?

If you’re ready to take the guesswork out of what to eat to rebuild your strength and energy, explore my Postpartum Nutrition Ebook created to nourish, restore and help you thrive through the first 100 days and beyond!