Nutrition is very important after birth for mothers who aren’t able to secrete sufficient breast milk — not just to recover from childbirth, but also to ensure their babies have the best possible nutrition input, either through formula or in the form of complementary foods. Although these foods may not actually boost milk supply for everyone, they are filled with vital nutrients that promote overall mom health and baby growth when consumed as part of a well-rounded diet.
And of course it’s not just about food either, hormones and stress management also transfer into a mother’s recovery, both physical and mental postpartum. Some herbs and superfoods (such as ashwagandha, shatavari, and tulsi) is known traditionally to support hormones, reduce anxiety and enhance well being.
Also read: Why adding chia seeds to your salad is a simple way to supercharge your nutrition?
Here are ten food items & functional ingredients suggested for all new mothers in such a situation, as listed by Dr Kushal Agrawal, Department of Neonatology & Pediatrics from KVR Hospital.
Oats
Oatmeal: Oats are high in iron (to stabilize your energy levels) and fiber (to help maintain normal postpartum digestion). They are also easy to digest and can be enriched with bone-building calcium through fortified milk substitutes. Oats also help regulate hormonal imbalances triggered by stress.
Leafy Greens
Spinach, fenugreek leaves (methi), moringa (drumstick leaves), or even kale not only brim with calcium, iron, and folate, important to replenish nutrients after delivery, they also help to naturally encourage lactation, and boost your energy levels.
Eggs
A great source of protein and choline, which is crucial for baby’s brain growth, particularly if baby isn’t getting it from breast milk.
Nuts and Seeds
Almonds, walnuts, flaxseeds, sesame seeds, and chia seeds are full of Omega-3s and important minerals. These are supportive to hormone levels and provide the nervous system with nutrients post-baby.
Lentils and Pulses
They’re packed with protein, iron and fiber, making them great nourishment for vegetarian moms to keep up energy and strength post-delivery. Toss them with cumin seeds to aid digestion and absorption of the nutrients.
Greek Yogurt or Curd
Rich in protein and probiotics, it aids digestion and bone health, particularly when dairy calcium is not flowing through breast milk. You may include barley water, barley gruel for hydration and cooling along with meals.
Bananas
A perfect source of fast energy and high in potassium, bananas also help with muscle function and fatigue.
Sweet Potatoes
They’re packed with vitamins A and fiber, both crucial for immune system and gut health for mom and baby.
Functional Herbs & Superfoods
Add ashwagandha to fight postpartum anxiety and and balance stress hormones. In Ayurveda, shatavari is an essential supplement used to increase fertility and breast milk production. Tulsi & shankhpushpi promote hormonal balance and mental clarity. One special ingredient in postpartum laddoos is gond, which brings warm, strength and joint support.
Water and Hydration Fluids
Water isn't a food to eat, but it's important to stay hydrated. Add coconut water, soups, cumin seed water or herbal teas for general wellbeing, to prevent bloating, and to stimulate the flow of milk.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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