Post-partum nutrition explained

Post-partum nutrition explained

by Vanessa Ng 11 Jan 2020

Giving birth is a huge and memorable milestone in life for all mothers. After all the stress that a mother’s body is put under, the first 40 days after childbirth is perhaps the most crucial time for nourishment and rest. Research has also shown that nutrient depletion can affect the body’s production of mood-regulating neurotransmitters. As such, post-partum nutrition is very important to the mother’s mental and physical health.


For a start, eating collagen-rich foods can help to support tissue repair. This superfood is also believed to help prevent post-partum hair loss. The best part is that it is conveniently available as supplements. The best supplement source of collagen is arguably grass-fed hydrolysed collagen powder. In fact, it will be good to invest in a couple of quality pre-natal vitamins to ensure that the body gets what it needs.


It is also good to eat warm and easily digestible foods. Soups, porridges, and stews are great. Incorporating it into a nutrient-rich and anti-inflammatory diet filled with healthy protein, fat and some grains is important too. Think of fresh and colourful leafy greens, fruits and berries, wild-caught salmon or sardines, probiotic-rich foods like yogurt and more. It will help to regulate the release of pro-inflammatory cytokines, which are essentially molecules that are responsible for your body’s inflammation levels.


Hydration, while important to everyone, is often forgotten or neglected. However, this is especially important in post-partum nutrition. Breastfeeding mothers need to drink at least 10 to 15 glasses of water per day to help in the production of breast milk. It also assists in the body’s waste removal, which is critical to recovery as a build-up of toxins can impede the process.


Caring for a new-born is undeniably both mentally and physically taxing. To better cope with this, mothers will need to take charge of their health and keep themselves fit. This starts with a healthy diet to facilitate fast post-partum recovery and to keep the mother in good stead for what comes after.