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Postpartum Healing Foods: A Guide to Eating Well
Nutrition & Fitness

Postpartum Healing Foods: A Guide to Eating Well

It’s your turn…for a change. Your turn to focus on your healing, nutrition, and what’s best for you, moving forward. Read on for real, usable tips and insights around eating well for your best recovery, lactation support, and for feeling your very best. Thank you, Mommy’s Bliss 360 expert and Certified Pregnancy & Postpartum Nutrition Consultant, Shondi Echard for your easy, delicious help. We’re keeping this list handy.

Congratulations on the arrival of your little one!

As a new mama, your body has gone through an incredible journey, and now it's time to focus on your postpartum healing. One crucial aspect of this healing process is fueling your body with the right foods that support your body's recovery and nourish yourself from within.

In this article, we will explore a variety of postpartum healing foods that can aid in digestion, promote breast milk production, and support the body's recovery after the magnificent feat of childbirth. So, grab a cup of your favorite tea and let's dive in!

Warming Spices

Variety of warm spices including cinnamon

Ancient Eastern and Ayurvedic wisdom highly value the inclusion of warming foods and spices during the postpartum phase since they enhance blood circulation, promote better digestion, and replenish energy levels. Some examples of warming foods include:

Turmeric: Recognized as a uterotonic, this herb gently stimulates the uterus and assists it in returning to its pre-pregnancy size. The root of this herb contains curcumin, which gives it its vibrant golden color and possesses potent anti-inflammatory properties that contribute to the recovery process following childbirth. Try this herb mixed into some scrambled eggs or whisked into a delicious golden milk beverage.

Ginger: This herb is widely recognized for its ability to enhance digestion. During pregnancy, the organs undergo shifts to accommodate the growing baby, which can result in digestive challenges as the body readjusts after childbirth. Ginger also doubles as a lactogenic agent, supporting the production of breast milk. Enjoy it blended into a nourishing broth or soup purée, like this creamy carrot ginger soup.

Cinnamon and cardamom: Not only do cinnamon and cardamom add a delightful flavor to your meals, but they also help regulate blood sugar levels and support digestion. Try blending these spices into your morning oatmeal or in this lactation cookie recipe.

Probiotic-Rich Foods

Yogurt in a clear glass topped with dried fruit

Maintaining a healthy gut is crucial for overall well-being, especially during the postpartum period. Probiotic-rich foods can help restore the balance of good bacteria in your gut that become compromised during pregnancy and childbirth. Consider adding the following to your diet to rebalance your microbiome:

Yogurt: Choose plain, unsweetened yogurt that contains live and active cultures. It can be enjoyed on its own or added to smoothies and breakfast bowls.

Fermented Vegetables: Sauerkraut, kimchi, and pickles are fermented foods that provide probiotics and can be enjoyed as a side dish or added to sandwiches and wraps.

Kefir: Similar to yogurt, kefir is a fermented milk drink that contains beneficial bacteria. It can be enjoyed on its own or used as a base for smoothies.

Collagen-Rich Foods

three cups of broth on a wooden board surrounded by garlic, carrots, ginger and mushrooms

Collagen is a protein that plays a vital role in tissue repair and skin elasticity. Including collagen-rich foods in your postpartum diet can help with wound healing and promote healthy skin. Here are some collagen-rich options:

Bone Broth: Made by simmering animal bones, bone broth is a staple in postpartum practices of many traditional cultures and is a fantastic source of collagen, amino acids, and minerals. It can be enjoyed as a warm, comforting drink or used as a base for soups and stews.

Fish: Certain types of fish, such as salmon and sardines, are rich in collagen. They also provide omega-3 fatty acids, which are beneficial for brain health and can help to combat the postpartum blues.

Citrus Fruits: Oranges, lemons, and grapefruits are high in vitamin C, which plays a crucial role in collagen synthesis.

Mommy’s Bliss “Reset My Body” Biotin & Collagen: These postnatal gummies are a quick and tasty way to ensure that collagen needs are met in postpartum. An added boost of biotin, antioxidants and zinc serves as a triple threat to enhance your healthy hair, skin & nails.

High-Iron Foods

Cooked salmon meal prepared in glass dish with fresh spinach and wild rice with red onion, garlic and bunch of swiss chard on counter

After giving birth, many women experience a drop in iron levels due to extensive blood loss, leading to fatigue and weakness. Including iron-rich foods in your diet can help replenish these levels and boost your energy. Here are some high-iron options:

Leafy Greens: Spinach, kale, and Swiss chard are excellent sources of iron. They can be incorporated into scrambled eggs, soups, or sautéed as a side dish.

Legumes: Beans, lentils, and chickpeas are not only rich in iron but also provide fiber and protein. They can be added to soups and stews for a nutritious boost.

Grass-fed Liver: This organ is not only abundant in iron, it’s also rich in vitamin A to support the immune system and aid in the healing of mucous membranes in the vaginal canal or incision sites on the skin. Try adding a small amount of liver into some recipes with ground beef to mask its strong flavor.

High-Protein Foods

colorful bowl of high protein foods including salmon, hard boiled eggs, edamame, corn and tomatoes

Protein will be your best friend during the postpartum period, as it helps to repair tissues, support hormone production, and boost your energy levels. Here are some high-protein options to consider:

Eggs: A versatile and nutrient-dense food, eggs are an excellent source of protein. They can be enjoyed in various ways, such as scrambled, boiled, or added to baked goods.

Quinoa: This gluten-free grain is not only high in protein but also provides essential amino acids. Use it as a side dish or as a base for a comforting buddha bowl.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are all great sources of protein and healthy fats, both essential for steadying energy and blood sugar. They can be enjoyed as snacks or added to chia pudding and baked goods.


two coconut halves and one whole coconut

Coconut oil, flakes, butter, cream, and meat are rich in healthy fats that nourish breast milk and aid in balancing blood sugar levels. Coconut is particularly notable as the most abundant food source of lauric acid, a medium chain fatty acid that significantly enhances the immune-boosting, anti-viral, and anti-bacterial properties of breast milk. Coconut juice or water is also packed with electrolytes, making it beneficial for hydration purposes.

Remember, to fill your cup, mama!

As a new mom, taking care of yourself is crucial for your well-being and the well-being of your little one. By incorporating these postpartum healing foods into your diet, you'll not only support your recovery but also enjoy a variety of nutritious meals that promote stable mood, energy levels, and rebalancing of hormones to help you feel your best.

Remember, it's okay to ask for help and take some time for yourself — you most certainly deserve it! So, embrace this beautiful journey, nourish your body, and savor every moment with your precious baby.

Cheers to your postpartum healing and bon appétit!


Turmeric Latte. Real and Vibrant (2019).

Creamy Carrot Ginger Soup. Minimalist Baker (2023).

Daphne Oz’s Lactation Cookies. Daphne Oz (2019).

Buddha Bowl. Love & Lemons (2019).

Maple Walnut Chia Seed Pudding. The Roasted Root (2023).

This site is intended for informational purposes only and does not provide medical advice. Please consult your physician or other health-care professional.

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