Postpartum Nutrition: Fueling Your Body for Healing and Breastfeeding By: Taylor Gillis

Becoming a mom is a beautiful journey, but let’s be real, it can also feel overwhelming. Between sleepless nights, healing from birth, and adjusting to life with a newborn, it’s easy for your own nutrition to slip down the priority list. But here’s the truth: what you eat after giving birth matters not just for your recovery, but also for your mood, energy, and even your milk supply.

This guide will walk you through the basics of postpartum nutrition from healing after birth, to supporting your mental health, to staying energized while breastfeeding.

Healing After Birth: Nutrients for Recovery

Your body just did something incredible, and now it needs the right fuel to heal. Protein helps repair tissues, iron replenishes blood lost during delivery, and vitamin C supports wound healing.

Research published in the American Journal of Obstetrics & Gynecology shows that nutrition during pregnancy and postpartum can have long-term health effects for both moms and babies (Marshall et al., 2022).

Easy ideas to add to your plate:

• Eggs, beans, and lean meats for protein.
• Spinach and fortified cereals for iron.
• Citrus fruits, strawberries, or bell peppers for vitamin C.

Think of each meal as a small step toward rebuilding your strength. 

Nutrition and Mental Health Support

Postpartum emotions are real, and nutrition can play a role in supporting your mood. A scoping review found that healthy eating and physical activity can help reduce symptoms of postpartum depression (Yahhya et al., 2021).

Nutrients like omega-3 fatty acids, B vitamins, and vitamin D are especially helpful in supporting mental well-being.

Simple swaps to try:

• Add salmon or tuna once a week.
• Sprinkle flaxseed or chia into oatmeal.
• Step outside for a few minutes of sunshine to boost vitamin D.

** Important reminder: Nutrition alone won’t “fix” postpartum depression. It can be a supportive piece of your overall wellness, but it’s not the whole picture. If you’re struggling, please reach out for professional help. You don’t have to walk this journey alone. You can also check out our blog post "Improve Your Mood Postpartum", or dive deeper with "Understanding Perinatal Mood & Anxiety Disorders (PMADs)" for more tools and encouragement.

Stay Hydrated and Nourished

Proper hydration and balanced nutrition are vital for milk production and overall recovery. Aim to drink plenty of water throughout the day, and choose nutrient-dense whole foods whenever possible.

Some foods like oats, flaxseeds, and leafy greens are often thought to support lactation. While these can be healthy additions, there is no single food that guarantees an increase in milk supply. A well-rounded diet, combined with rest and stress management, is the most reliable approach.

Adding electrolytes to your water can also give you an extra boost, especially if you’re breastfeeding or moving your body during recovery. 

Energy & Breastfeeding Needs

If you’re breastfeeding, your body is working overtime to produce milk, and that takes energy! Extra calories and nutrients are essential during this stage.

Focus on:

• Balanced meals with protein, whole grains, and fats such as monounsaturated and polyunsaturated fats.
• Frequent nutritious snacks to keep energy stable.
• Plenty of fluids to stay hydrated.

Quick snack ideas for new moms:

• Greek yogurt with fruit
• Whole-grain toast with nut butter
• Trail mix with nuts and dried fruit

The Bottom Line

Taking care of yourself with good food and hydration is not selfish. It’s a key part of caring for your family. Healing, energy, and mental health all start with what you put on your plate. However, remember nutrition works best when combined with rest, support, and self-compassion.

Be gentle with yourself, start small, and give your body the care it deserves. You’ve got this!

Want more tips on postpartum recovery and breastfeeding? Follow Breezy Babies on Instagram or book a consult today. We’re here to support you every step of the way.

Sources

Yahya, N. F. S., Teng, N. I. M. F., Das, S., & Juliana, N. (2021). Nutrition and physical activity interventions to ameliorate postpartum depression: A scoping review. Asia Pacific Journal of Clinical Nutrition, 30(4), 662–674. Read here

Marshall, N. E., Abrams, B., Barbour, L. A., Catalano, P., Christian, P., Friedman, J. E., Hay, W. W., Jr, Hernandez, T. L., Krebs, N. F., Oken, E., Purnell, J. Q., Roberts, J. M., Soltani, H., Wallace, J., & Thornburg, K. L. (2022). The importance of nutrition in pregnancy and lactation: lifelong consequences. American Journal of Obstetrics and Gynecology, 226(5), 607–632. Read here

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