Postpartum Nutrition for the 4th Trimester
As my 4th trimester comes to a close (I cannot believe my daughter is already 12 weeks old!), I wanted to reflect on some of the principles I’ve been implementing throughout the past three months that have made my 4th trimester go as smoothly as possible. Growing a baby and giving birth is the most nutritionally taxing and depleting event a woman can ever endure, yet women are not adequately educated on proper nutrition during this time period in order to feel their best and heal their bodies. I’m on a mission to change that, because every woman deserves to know how to support her health in the postpartum period so that she can give her all to her family, recover from pregnancy and birth, restore her energy levels, prevent postpartum mental health conditions, and most importantly, nourish herself well enough to create lasting health.
The female body is incredible in its ability to grow a human in nine months, but it still needs supportive nutrition to replenish mineral stores, rebuild tissues, and heal in the postpartum period. If this is not a focus of postpartum, Mom can have a difficult time recovering after birth and her body can feel the effects of decreased nutrients for a long time, especially if subsequent pregnancies occur and further deplete her nutrients (because the baby pulls from all of your nutrients when it’s developing.) The fourth trimester increases metabolic demands (especially when breastfeeding) and also naturally increases insulin resistance, requiring an emphasis on balancing blood sugars. To recover and heal from giving birth, you will need additional calories, with a focus on high quality protein (100g+) for rebuilding tissues. High nutritional value choices can also combat common postpartum symptoms such as mood swings from hormonal changes, thyroid issues, and mental health struggles (such as postpartum depression/anxiety). We do not need to accept these postpartum issues as “normal” - moms deserve better! I want to emphasize here though, that just because you may not have done these things immediately postpartum, it’s never too late (especially if you’re [still] breastfeeding, because baby is still taking a lot of your nutrients and you are still expending so much energy that needs to be replenished). So, this post is for everyone who has ever or will ever give birth; or for anyone with loved ones in this stage of life - please share this information with them so that we can all make a positive difference in women’s postpartum health!
One of the best things I did while I was pregnant was to prep postpartum meals that included these healing and nourishing ingredients, so I didn’t have to focus on cooking them when I was focused on adapting to a new normal with a newborn. I could focus on healing my body through food and rest without exerting the energy to cook the nourishing foods after giving birth. The meals I prepared lasted me and my husband six whole weeks, which was incredible. I recommend that every pregnant woman does this before giving birth, and if you are able to bless a friend or family member by helping them make postpartum freezer meals, or bringing them nourishing foods after baby is born, you are a gem of a human being, and I promise you, that new mama will forever appreciate your kindness in being part of her healing journey :)
Anyway, onto the foods that will nourish a woman in the postpartum period:
Warm, cooked & easily digested foods: promote ease of digestion and nutrient absorption. Digestion slows postpartum, so you don’t want to strain more than you have to! You want to assist your bowels in digesting food as much as possible, so you should also chew your food completely. The more you strain to have a bowel movement postpartum, the more you run the risk of creating pelvic floor issues, such as prolapse and hemorrhoids.
Hydration: water with electrolytes, herbal teas to replenish minerals, adrenal cocktails (OJ, coconut water, cream of tartar, salt), herbs/spices used on food (especially a high quality salt), electrolytes without additives, etc.
Organic, grass-fed meats & iron-rich foods
Protein is required to heal tissues; the amino acids glycine & proline from protein help to make collagen for rebuilding and strengthening tissues (found widely in connective tissues, bones, skin, & organ meats)
Sources of protein: collagen (I love Perfect Supplements), bone broth (rich in collagen), gelatin, beef, bison, buffalo, lamb, pork, organ meats, eggs, etc.
Red meat & organ meat are high in easily absorbed iron and bio-available forms of vitamin A which will help repair mucous membranes and support the immune system
Desiccated liver capsules are a great option for individuals who don’t tolerate eating liver (Perfect Supplements)
These protein sources are also rich in vitamins and minerals (such as zinc, magnesium, B vitamins, folate, etc.), which are needed to replenish stores that were depleted during pregnancy
Sourcing is important, so opt for grass-fed/pasture-raised/organic, meats as often as possible
Of note: Vitamin C boosts collagen absorption, so marinating meats in vinegar-based or citrus marinades, or consuming citrus fruits with collagen-rich foods can enhance absorption. Perfect Supplements also has a whole food Vitamin C powder that’s great
Chia and hemp seeds are also great in this category for plant-based protein for balancing energy; plus they are high in iron, fiber to aid digestion, and are a good source of calcium which is crucial for breastfeeding
Healthy fats: provide your hormones with essential nutrients to keep you satiated, enrich breast milk, and nourish hormones
Ghee, butter, lard, avocado, olives, nuts, seeds, fatty fish low in mercury (anchovies, sardines, salmon, etc.), avocado oil, olive oil, nut butters, olives, coconut anything, etc.
Monounsaturated fats from nuts and nut butters provide steady energy and blood sugar stabilization, as well as satiety
Coconut is rich in healthy fats to nourish breastmilk and balance blood sugar
Contains lauric acid, a medium-chain fatty acid, which enhances the immune-boosting, and anti-viral and anti-bacterial qualities of breastmilk
Omega-3 fatty acids and copper-rich foods: aim for wild-caught when possible, which is also high in vitamin D
Rich in choline which is a crucial nutrient for lactation and baby’s brain development
Copper can be revealed with iron deficiency, so before you supplement after being told you have ‘low iron’ in postpartum, try adding in bee pollen, oysters, etc. and improve your copper levels s.
Wild fish, sardines (DHA, calcium, vitamin D3), cod liver oil, eggs, grass-fed beef, bee pollen, etc.
Probiotic-rich foods: maintain healthy balance of gut bacteria, improve digestion, lower inflammation, optimize breast milk nutrients/supply, help build baby’s microbiome and rebuild Mom’s
Yogurt, kefir, kombucha (watch sugar), sauerkraut, etc.
Raw Dairy can contain high levels of probiotics, and is a great source of high quality protein, fat, magnesium, and fat-soluble vitamins (A, D, E & K)
Complex carbohydrates: B vitamins to boost milk supply, restore energy, stabilize blood sugar, keep estrogen balanced
Combine with protein and healthy fats to balance blood sugar and hormones
Soaking grains or purchasing sprouted grains/nuts/seeds improves the digestibility of their nutrients
Quinoa, oats, white rice, millet, legumes, squash, sweet potatoes, etc.
Vitamin C-rich whole foods: critical for iron absorption and immune system function (not ascorbic acid)
Strawberries, raspberries, bell peppers, broccoli, cabbage, brussels sprouts, snow peas, lemons, limes, oranges, pineapple, papaya, leafy greens, etc.
Of note, Vitamin C absorption is impaired by carbohydrates, so consume these foods separately from high carbohydrate foods when possible
Organic vegetables and fruits: abundant in vitamins, minerals, phytonutrients, and antioxidants
Lower inflammation, improve gut health/digestion, boost immune system
Cook veggies well, because cool and uncooked foods are harder to digest
Focus on well-cooked veggies higher in fiber to help digestion: sweet potatoes, squash, cruciferous veggies (broccoli, kale, Brussels, cabbage, etc.)
Consume mostly warm, cooked, easily digested foods to encourage and promote easier digestion and nutrient absorption
Winter squash and root vegetables are especially great because they are easy to digest, just pair them with a healthy fat for blood sugar stabilization and optimal absorption of nutrients
Why organic? Because organic will contain less pesticides/chemicals, is more nutrient-dense, and is higher in phytochemicals than non-organic
The more you can decrease your toxic load from chemicals, the better! Try to at least prioritize organic for the the Dirty Dozen foods!
One more nutritional aspect I want to touch on for postpartum moms is foods/herbs that have been shown to help support milk production and supply for women who are breastfeeding - these are called galactagogues. Even if you are not, or cannot, breastfeed, these are great foods and ingredients for overall health, mood regulation, and hormone stabilization. Disclaimer: consuming these foods does not mean you will not need other support for breastfeeding and will not guarantee sufficient milk supply for your baby’s growth, but since they are all nutritious foods, it wouldn’t hurt to add them into your daily diet! Many factors can contribute to breastfeeding difficulties and professional help should be sought out if you have concerns, because food won’t fix everything. Baby might have an oral tie or poor latch, your pump parts might not fit right, there may be muscle weakness, etc. So, don’t ignore any of these symptoms and seek out an evaluation from a lactation specialist (IBCLC) if you are having difficulty breastfeeding.
Here is a list of lactation-supporting galactogogues:
Grains & flours: organic oats, barley, buckwheat, black rice, brown rice, quinoa, millet, bulgar
Contain eta-glucans, fiber, iron, protein, which all have a calming effect on the nervous system
Spices, herbs, & yeasts: anise, basil, fennel seed, fenugreek, turmeric, ginger, dill, cumin, garlic, brewer’s yeast, nutritional yeast
Cumin: contains iron to prevent against anemia which can lead to low milk supply
Dill & basil: contain Vitamin K & antioxidants
Yeasts: contain B vitamins, amino acids, minerals; also aid in fighting off depression, boost immunity, contribute to healthy hair/skin/nails
Nuts & seeds: almonds, cashews, chia seeds, sunflower seeds, flaxseeds, black sesame seeds, white sesame seeds, hemp seeds, poppy seeds, pumpkin seeds
Contain protein, fiber, calcium, and healthy fats
Fruits & vegetables: apricots, figs, dates, coconut, papayas, asparagus, avocados, kale, spinach, moringa, beets, carrots, fennel, sweet potatoes, pumpkin, squash, dried seaweed
Leafy greens: contain iron and phytoestrogens
Dried fruits: provide energy and calcium (if you stew them, they are easier to digest)
Orange root veggies: contain Vitamin A and beta-carotene
Seaweed contains iodine and antioxidants
Eggs & full-fat dairy (preferably Raw Dairy)
Contain choline, protein, calcium, probiotics, vitamins, minerals
Beans & pulses: chickpeas, lentils, peas
These are a complete protein when eaten with whole grains, iron, blood sugar stabilization
Fats and natural sweeteners: extra-virgin coconut oil, EVOO, sesame oil, grass-fed butter, molasses, coconut sugar, dates, local raw honey, maple syrup
Don’t be afraid of natural sugars; they’re actually very supportive of postpartum healing because your body needs quick-digesting carbohydrates for energy
Hydration is also key for breastfeeding mamas!
I hope that is a comprehensive list of foods that will support you in the postpartum period for healing and breastfeeding support. If I were to pick my top five foods for the fourth trimester, they would be: bone broth (for its abundance of collagen - FOND is a great brand!), seaweed (for its hormone balancing properties of iron, calcium, and iodine), organ meats (for their rich sources of Vitamin B12, folate, fat-soluble vitamins, choline, and iron), eggs (for their choline, DHA, and protein), and fatty fish (such as wild-caught salmon, mackerel, sardines, anchovies, oysters, herring, etc.)
Please reach out if you’d like any recipes that I used to prep my postpartum meals, or if you have any questions after digesting all the information in this blog post. I’m here for you in your postpartum journey and I want you to treat every meal as an opportunity to heal your body that just did the most incredible thing of growing a human being! You deserve to nourish and take care of yourself in the fourth trimester and beyond :)
