Have you ever wondered what foods to eat after giving birth? Some people might have told you to avoid these and eat more of this and that. But what should be in your diet?
What can you read in this article?
- Best food for postpartum recovery
- Foods to eat after giving birth
Postpartum recovery foods after giving birth
Here is the list of delicious foods that will further help your recovery. After working for a long time and having a hard time with postpartum recovery, you deserve healthy and delicious food.
According to Abbey Sharp, a registered dietitian, TV/radio personality, food blogger, and founder of Abbey's Kitchen Inc., food is vital after you give birth.
As a food-loving dietitian, she devoted her time to thinking while she was pregnant about what she wanted to eat after she gave birth. This is said to be his first postpartum meal.
"I imagined myself sitting in bed, babe on the breast (makeup on fleek, of course), scarfing down beef tartar, runny egg yolks, sushi, and a glass of Dom."
Her wishes didn’t go as planned. Even though she was starving, she could not eat solid foods for 20 hours. After that, she would vomit and still have a post-birth hemorrhage.
But of course, any woman needs to eat after giving birth. Foods to eat after giving birth can help a woman have energy daily, mainly because there are sleepless nights of taking care of her baby, breastfeeding, and postpartum recovery.
So she said, "So, from one hungry mom to another, here are my dietitian-approved suggestions on what to eat right after you give birth and before you can squeeze in a hearty, balanced meal."
15 foods to eat after giving birth
1. Chicken soup
Sweating after giving birth is nothing new in postpartum recovery. This is because the woman's body adjusts due to dramatic hormone fluctuations.
Even if you are given IV fluids while in the delivery room, it is better to continue increasing your body fluid, especially when your baby is already there and planning to breastfeed. According to health experts, a breastfeeding mom needs an additional liter of fluid in the body than a non-breastfeeding woman.
Chicken soup is a perfect food for postpartum recovery. After giving birth, it is one of the foods that will help, especially in recovery. The soup and the salt will help replenish the electrolytes naturally.
Instant noodle cups are also available. Just put it in your delivery bag and put hot water on. But of course, homemade food is still better.
2. Crackers
Eating salted crackers after giving birth can help because it has carb and electrolyte benefits that help the body slowly build up energy.
Crackers are usually recommended for nausea while pregnant. So make room for salted crackers in your hospital bag.
3. Oatmeal and fruits
Eat oatmeal as it helps glycogen replenish in the newborn’s body. It has 4 to 6 grams of poop-promoting fiber that will help to prevent constipation.
Because one of the things that pregnant women experience after giving birth is constipation so oatmeal will help. Eat it with fruit for extra healthy goodness.
4. Apples
Apples can help reduce saliva bacterial viability, just like brushing teeth. The apple has 4.4 grams of fiber for bowel regularity, and it’s easy to pack in a hospital bag.
5. Beef
Even if you do not have postpartum bleeding, blood loss is average. Women still bleed a few days after giving birth. As a result, newborn girls often experience iron deficiency and anemia. It can interfere with recovery and milk supply.
Eating beef can help provide you with iron plus sodium, restoring your body's electrolyte balance. It is also an excellent way to get protein and vitamin B-12 which supports the baby's brain development and the body's production of healthy red blood cells.
6. Egg
Eggs are good food for postpartum recovery as well. It is a source of protein that helps sore muscles caused by relentless contraction during childbirth.
Even if it is not your cravings after you give birth, it will help your recovery. So mommy, don’t forget to include this in your postpartum recovery food menu.
7. Salmon
Another best food for postpartum recovery is Salmon. Because it contains DHA, which is essential in developing the baby’s nervous system. Although mothers ’breastmilk is already loaded with DHA, it is even more increased if they eat foods that contain it such as salmon. According to further studies, DHA from salmon also helps a newborn woman prevent postpartum depression.
READ MORE:
8 tips to help you cope with Postpartum Hot Flashes and Night Sweats
Postpartum Guide: Recovering from pain in stitches after delivery
Mom's guide on how to care for your postpartum wound - vaginal or cesarean delivery
8. Low-Fat Dairy Products
Low-fat dairy products such as cheese, milk, and yogurt are also the best food for postpartum recovery. They are a good source of protein, B-vitamins as well as calcium. Calcium is vital in a baby’s bone development. So if your breastmilk is rich in these nutrients, her bones will be healthy.
9. Legumes
Dark-colored beans such as legumes, black beans, and kidney beans are also good foods for newborns. Especially for breastfeeding moms because it is a good source of non-animal protein.
10. Blueberries
Fruits and juices should also not be missing from the new mother's diet. Because fruits, especially blueberries, are good sources of vitamins and minerals. The same goes for carbohydrates to maintain a high energy level in your body.
11. Brown Rice
When it comes to rice, brown rice is the healthier option. It helps maintain high energy levels in his body. It is also a good source of calories to support the breastfeeding mother's good quality milk supply.
12. Whole-Wheat Bread
Whole-wheat bread, besides being a good source of protein and iron, is also rich in folic acid. Folic acid is important in the development of the baby during pregnancy. It also helps the breastfeeding mom to have healthy breastmilk.
13. Green vegetables
Vitamin A in green vegetables such as spinach and broccoli also includes the foods after giving birth list. They are rich in calcium, vitamin C, iron, antioxidants, and calories that the newborn girl needs.
14. Whole-grain cereal
Whole-grain cereal is also an energy booster for newborns. It becomes even healthier when mixed with fruits full of vitamins and minerals.
15. Water
Image by Engin Akyurt from Pixabay
Prevent dehydration by drinking enough water! It is essential to drink at least eight glasses daily, especially for breastfeeding mothers.
What NOT to eat: Avoid these foods after giving birth
Remember that what you eat can affect the quality of your breastmilk. According to the OB-Gynecologist from Makati Medical Center, Dr. Maria Theresa Tangkeko Lopez, these foods are as follows.
Foods that can cause gas in the newborn woman
It’s not just dairy products and spicy foods that can cause gas. Some vegetables can cause this as well.
According to studies, it can cause their newborn baby to be gassy and fussy. Examples of gas-forming foods are kale, spinach, beans, garlic, onion, and spicy foods. The same goes for carbonated drinks and processed foods.
Foods are difficult to digest and can cause constipation
You should also avoid food that is difficult to digest. This is to prevent constipation and difficulty defecating. It's also a way for you not to defecate too much and avoid forcing your wound or suture.
Instead, eat foods rich in fiber, such as fruits and vegetables that are soft and easily digested by the stomach. Avoid processed foods and junk foods that are also not healthy for your body.
Foods that affect breastmilk supply
Those breastfeeding are strongly advised to avoid foods that will affect their milk supply. This includes coffee and tea that possess diuretic properties that affect milk production. Its properties can also be transferred to the baby, affecting his proper sleep.
So is drinking alcohol that contains harmful compounds that can end up in the breastmilk that the baby is consuming.
You should also avoid fish that have high levels of mercury. This includes swordfish, shark, king mackerel, and tilefish. The mercury it contains can end up in your breastmilk which can be breastfed by her baby and can affect the baby’s cognitive or brain development.
Activities to avoid
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For your own sake, there are some things or activities that you should not do first. Especially if you gave birth by cesarean delivery, had a miscarriage, or had an episiotomy to get the baby out through normal delivery. The following activities should be avoided so that your seam does not open.
- Avoid lifting heavy objects other than your baby.
- Avoid standing for long periods.
- Do not exercise heavily or require force.
- Avoid wearing tight clothing.
- Do not have sex for 4-6 weeks after giving birth or even more if you are not ready.
- Avoid rubbing the CS wound or running on it.