postpartum recovery secrets: four nutrition pillars every mom needs to know
Did you know it can take up to 7 years for a mother to replete all her nutrients postpartum? After reading this book, I was shocked to learn it could take so long for a mother to replete her nutrients after having a child. No wonder so many of us feel “off” for so long after having kids.
In this post, I want to share four key principles that every new mom should follow during early postpartum to make her recovery as smooth and nourishing as possible.
Postpartum nutrition can be summarized into four critical pillars:
1. Warm and Cooked Foods
Warm foods, meaning those cooked at high temperatures, are easier to digest and require less energy from your body. Incorporate warming spices like turmeric, cumin, paprika, and chilli—they activate your digestive system and help promote recovery. Cooking breaks down fibres and cell walls, making nutrients more bioavailable. Plus, warm foods support bowel regularity by relaxing intestinal muscles.
2. Broth-Based Foods
Bone broth from slow-simmered animal or fish bones is especially beneficial. It’s gentle on digestion and packed with minerals and amino acids that support internal healing. Broth-based foods are also naturally hydrating. I recommend this brand—but you can also make your own at home. The longer you simmer your bones, the more nutrients you'll extract!
3. Hydrating Foods and Drinks
Soups, stews, herbal teas, milks, and other liquids are essential for healing, digestion, mood regulation, hormone balance, and breastmilk production. While electrolytes are helpful, they shouldn't be relied on to replace water intake. However, on hot summer days like we have here in the Ottawa region, I like this brand to ensure mineral replenishment.
4. Protein and Iron
Protein is vital—a recent podcast I was listening highlighted that postpartum women may need even more protein than high-level athletes to replenish their nutrients. Protein aids in cell growth, tissue repair, and regeneration. Iron is equally important, especially since iron deficiency is so common among women of all ages. recently purchased this amazing little tool that I will be bringing with me overseas and throwing into my soups, stews and chilis in order to add additional iron into my food. I think it will definitely be a game changer in our household!
If you found this information useful and you would like to work together, feel free to contact me or DM me on Instagram!
I offer nutrition guidance for women at any part of their perinatal journey, whether you’re trying to conceive, pregnant or postpartum.
