Ayurvedic Postpartum Diet Guidelines
The postpartum body goes through a lot in pregnancy, childbirth and postpartum. In addition to childbirth, there is significant physiological depletion (micro and macronutrient insufficiencies) that occurs in pregnancy, leaving mothers running a deficit even before entering labor. Postpartum depletion results from the maternal body sending the necessary nutrients to the baby in utero even if at the mother’s expense, and continues as we give our babies our life-giving breastmilk.
Nourishment in the days and weeks after pregnancy and childbirth becomes mission critical to no only bring the body back to baseline, but help us heal, support our mood, help with digestion and optimize our breastmilk.Nutrition plays a paramount role in postpartum recovery, and Ayurveda places a strong emphasis on consuming nourishing foods. A diet rich in wholesome, warm, and easily digestible meals can support healing in the body. Foods like khichdi, made from rice and lentils, are easy to prepare and packed with nutrients, serving as a perfect dish for new mothers looking to restore energy.
Ayurveda emphasizes the importance of supporting the mother's physical and emotional well-being during this delicate phase that we call postpartum. Here are some general guidelines to stick to a nourishing Ayurvedic postpartum diet.
Warm and Cooked Foods: Focus on consuming warm and cooked foods as they are easier to digest and promote healing. Include whole grains like rice, quinoa, and oats, as well as cooked vegetables, soups, and stews. These foods provide essential nutrients and help restore strength. Include nourishing soups and stews made with easily digestible ingredients like lentils, vegetables, and warming spices like cumin.
Healthy Fats: Incorporate healthy fats into your diet, such as ghee and sesame oil. Healthy fats provide nourishment, support hormonal balance, and aid in recovery
Herbal Teas: Drink warm herbal teas to support digestion and overall well-being. Ginger tea, cumin tea, and fennel tea are particularly beneficial during the postpartum period. They can help improve digestion, reduce bloating, and enhance lactation. We also offer a wonderful blend made with nettles, red raspberry leaf, red clover blossom and oat straw.
Nutrient-Dense Foods: Include a variety of nutrient-dense foods in your diet, such as fresh fruits, vegetables, nuts, and seeds. These foods provide essential vitamins, minerals, and antioxidants necessary for recovery and breastfeeding. Avoid processed foods.
Adequate Hydration: Stay well-hydrated by drinking warm water throughout the day. This is especially important if you are breastfeeding. You can also drink warm milk with a pinch of cinnamon or turmeric and a dash of ghee to nourish the body.
Avoid Cold and Raw Foods: Minimize the intake of cold and raw foods during the postpartum period, as they are believed to hinder digestion and weaken the body's energy. Opt for cooked and warm foods instead.