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How to Nourish Your New Mom Body
16
items After bringing a new life into the world, your body needs focused care to heal and recover. Here is a quick guide to the essential foods and supplements that support postpartum healing, boost energy, and help you thrive
Sections
3
Foods
Vitamins/Minerals
Breastfeeding
Foods
Protein is essential for tissue repair and healing after childbirth, and it's also vital for energy production. It helps rebuild muscle and replenish nutrient stores. For breastfeeding moms, protein intake is even more important for milk production.
High-protein foods: The best protein sources to include in a healthy diet
Whole grains provide sustained energy, which is crucial for combating postpartum fatigue. They are also a good source of fiber, which can help with common postpartum issues like constipation.
Whole grains: Hearty options for a healthy diet
These are packed with vitamins, minerals, and antioxidants that support overall health, boost the immune system, and aid in healing. Examples: Spinach, kale, broccoli, blueberries, apples, and oranges.
Fruits & Veggies
Healthy fats, found in foods like avocados and fatty fish, are crucial for brain health and hormone regulation during the postpartum period. Foods especially rich in Omega-3 fatty acids, are important for brain health for both mom and baby. Examples include: Avocados, walnuts, chia seeds, flaxseed, and olive oil.
9 High Fat Foods That Are Actually Super Healthy
Calcium is essential for bone health, and if you are breastfeeding, your body uses calcium to produce milk for your baby's developing bones. Getting enough calcium helps protect your own bone density. Examples: Yogurt, milk, cheese, and fortified pla...
Food Sources of Calcium
Staying hydrated is arguably the most important thing a postpartum mom can do. Water helps with healing, flushes out toxins, and is critical for maintaining a healthy milk supply if breastfeeding. Explanation: Breast milk is about 90% water, so a suf...
Water: The Crucial Role of Hydration
Vitamins/Minerals
While a prenatal vitamin is often sufficient, some postnatal vitamins are specifically formulated with higher levels of certain nutrients that are particularly important postpartum, such as Vitamin D, Choline, and Iodine. Why take it: It helps bridge...
Baby & Me 2™ Postnatal Multi
Many women experience significant blood loss during childbirth, which can lead to iron-deficiency anemia and fatigue. An iron supplement helps to replenish your red blood cell count, boost energy levels, and combat postpartum fatigue.
Daily Iron Ease for Prenatal & Postnatal Health
These healthy fats are crucial for the development of the baby's brain and eyes. They can also help support the mother's mood and cognitive function. Why take it: Your baby gets DHA from your breast milk, so supplementing helps ensure your milk is ri...
Postnatal Omega-3 | Omega-3 EPA+DHA and Vitamin D3
This is an essential nutrient for the baby's brain development and can be particularly important during breastfeeding. Why take it: Many women do not get enough choline from their diet alone, and it is a key nutrient for both maternal and infant brai...
Choline
This vitamin is essential for bone health and immune function.
Why take it: Breast milk alone often doesn't contain enough vitamin D for the baby. While your baby may need a separate Vitamin D supplement, it's also vital for the mother to maintain h...
Nordic Naturals Vitamin D3+K2 Gummies - Cholecalciferol Vitamin D3 + K2, 60 Ct
Breastfeeding
I like to add this to homemade lactation cookies and brownies. The taste isn't too noticeable, but worth it for the effects. This is a nutritional powerhouse rich in B vitamins, chromium, and selenium. It is a traditional remedy believed to boost m...
Legendairy Milk Brewer's Yeast Powder Supplement for Breast Milk Production, 16 oz
Fenugreek is one of the most well-known herbal supplements for lactation. I like to mix this powder in my iced coffee. I believe it has helped with increasing and maintaining my milk supply. I take it occasionally when my daughter cluster-feeds or ...
UpSpring Milkflow Fenugreek & Blessed Thistle Breastfeeding Drink Mix, Chocolate, 16 Count
Often used in combination with fenugreek, blessed thistle is another traditional herb believed to increase milk supply.
Horbaach Blessed Thistle 1600mg | 150 Capsules
Also known as "The Miracle Tree," moringa leaves are highly nutritious and believed to increase levels of prolactin, the hormone responsible for milk production.
Motherlove More Milk Plus, Fenugreek-Based Lactation Supplement, 45 Liquid Capsules
I use Traditional Medicinals for other products such as lozenges and other herbal teas, so I trust this brand, which is why I purchased this tea. This is tea blend containing fenugreek, fennel, and other herbs. These are herbs widely-used to help inc...
Traditional Medicinals Organic Mother's Milk Herbal Tea - 16ct