Supporting Postpartum Health Through Nutrition: What Every New Mum Should Know!

The postpartum period is a time of immense change—physically, emotionally, and nutritionally. As a new mother, your body is healing, your hormones are shifting, and if you’re breastfeeding, your nutritional needs are higher than ever. Supporting your body through this chapter with nutrient-rich foods isn’t just essential for your own wellbeing—it can also influence your child’s long-term health outcomes, including their risk of childhood obesity.

1. Healthy Weight Maintenance Postpartum

Maintaining a healthy weight after giving birth isn’t about “bouncing back.” It’s about nourishing your body with the right foods to support recovery, milk production, and long-term health. Research shows that a healthy postpartum weight can reduce the risk of future overweight and obesity in children. So, by caring for yourself now, you’re setting the foundation for your baby’s future health, too.

2. Nutrition and Postpartum Mood

Your diet can significantly impact your mental wellbeing after childbirth. Poor diet quality and inadequate nutrient intake are risk factors for postpartum depression. Key nutrients like omega-3s, B vitamins (especially B6 and folate), iron, and magnesium play critical roles in brain health and mood regulation. Prioritising whole foods, hydration, and balanced meals is a foundational step in protecting your mental health during this transformative time.

3. Increased Energy Needs for Breastfeeding

Breastfeeding increases your daily energy requirements by approximately 2,000 kJ (480 calories), particularly in the first 6 months. Meeting these energy needs can be as simple as adding a nourishing snack between meals—for example:

A banana smoothie made with milk, oats, and chia seeds
A slice of wholemeal toast with butter or nut butter

These additions support milk supply while keeping you energised and full.

4. Hydration: A Postpartum Priority

Hydration is even more critical now than during pregnancy. Breastfeeding women should aim for a minimum of 2.6 litres of water per day to support milk production and maintain cellular health. Keep a large water bottle nearby and sip regularly throughout the day, drink warming herbal teas and snack on foods with a high water content (e.g. cucumber, watermelon, celery)—especially while feeding.

5. Iodine for Infant Growth and Brain Development

Iodine is a key nutrient in the postpartum period. It supports your baby’s thyroid function, brain development, and overall growth. Deficiency in iodine can lead to serious complications, including miscarriage, stillbirth, and congenital abnormalities.

Good sources of iodine include:

• Iodised salt

• Dairy products

• Seaweed (in moderation)

• Eggs

Always speak with a healthcare provider before starting any supplements postpartum.

6. Galactagogues: Nature’s Milk Boosters

Certain foods and herbs, known as galactagogues, are traditionally used to help support breast milk production. These include:

🌿 Garlic, rosemary, raspberry leaf tea
🥣 Oats, barley, flaxseeds, brewers’ yeast
🥬 Leafy greens, almonds

While helpful, the most effective way to maintain your milk supply is through supply and demand—the more often your baby feeds (or milk is expressed), the more milk your body will produce.

7. Foods That May Reduce Milk Supply

Be mindful of anti-lactogenic foods, which may reduce breast milk production. The most common culprits include:

• Alcohol

• Large amounts of parsley

• Peppermint and sage (in high doses)

These are best limited or avoided during lactation, especially if you're concerned about supply.

8. Supplement Safety Postpartum

During pregnancy and postpartum, some vitamins in high doses—especially vitamins A, C, and E—can pose risks. It’s best to avoid self-prescribing supplements and instead work with a qualified practitioner to assess what your body truly needs.

Final Thoughts

Postpartum nutrition isn’t about perfection—it’s about creating simple, sustainable habits that nourish you and your baby. From staying hydrated to incorporating galactagogues, every small choice you make adds up. You deserve support, care, and nourishment as you move through this beautiful (and often exhausting) stage of life.

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