Intense physical exertion during childbirth, lack of sleep, hormonal variations, blood, and fluid loss… Childbirth is a real challenge for your body, and diet plays an essential role in recovering well during your postpartum period. What foods to choose after childbirth to recover? Here are 7 to focus on daily to regain energy little by little.
You have spent hours writing your birth plan, massaging your perineum, practicing abdominal breathing, and weighing the pros and cons of the epidural.
But what do you think about your first meal after giving birth?
I’m not talking about the first 3 or 4 days in the maternity ward if that’s where you chose to give birth, where you won’t have a choice.
Unless you have your meals delivered or your loved ones bring you good food, you must, like everyone else, eat the uninspiring contents of your meal tray!
I had taken a picture of one of my meal trays to complain to my man and ask him to bring me sushi! But once you get home, you’re going to need restorative foods.
Healthy, warm, comforting, nutritious foods which are rich in good nutrients.
Good dishes that give you strength without being stored fat or constipated.
What Is The Influence Of Your Diet On The Postpartum Recovery Process?
If you’re about to give birth or your baby has just been born, it’s important that you know what types of foods to turn to so that your recovery is both better and faster.
What you’re going to eat after giving birth can help you muster enough energy to endure the sleepless nights ahead, recover physically, and breastfeed.
Here’s how your diet will influence your recovery process:
- If you gave birth by cesarean section, a good diet reduces the risk of postoperative complications
- It accelerates the healing process in case of cesarean section, episiotomy, or tear
- It allows the blood you lost during childbirth (about 500ml for a vaginal delivery and up to one liter for a cesarean section) to regenerate faster
- Certain foods give you the necessary defenses to strengthen your immune system, disrupted and weakened by pregnancy
- A good diet helps repair damaged skin, blood vessels, and tissues and helps regenerate them.
- It also brings you the energy that allows you to better live the hormonal drop and prevent the risk of exhaustion and postpartum depression.
So, a word from a hungry and tired mom to another, here are my suggestions of good foods to focus on after you give birth to help you recover and hold on during your postpartum period!
Small Oily Fish To Prevent The Risk Of Postpartum Depression
A simple can of red-label sardine fillets on toast with some fresh tomatoes and pesto will make a great lunch easy to make.
Sardines, mackerel, anchovies… these three small oily fish are among the best sources of Omega-3 (and are among the least mercury-laden fish) you need after giving birth.
Several studies have shown that pregnant women deficient in Omega-3 can experience chemical disturbances that prevent serotonin, a hormone, and neurotransmitter that plays a big role in regulating our emotions and moods, from being transmitted to the brain.
However, your Omega-3 levels drop naturally during pregnancy because your baby draws on your reserves for the proper development of his retinal and brain cells.
And a study published in the Canadian Journal of Psychiatry proved that the risks of postpartum depression could be prevented by adjusting the daily intake of Omega-3 in pregnant and postpartum women.
Some of the best sources of Omega-3 include nuts, seeds and flaxseed oil, organic eggs, green leafy vegetables, and organic rapeseed oil.
As a reminder, postpartum depression affects about one in 10 women.
Unlike baby blues which lasts only a few days, it occurs in the weeks following your delivery and can last for many months if it is not properly taken care of.
Pears To Prevent Constipation And Hemorrhoids
Pears are rich in sorbitol which has a mild laxative power.
Don’t worry, it’s completely normal not to have a bowel movement for the first few days after you give birth.
First of all, your organs, compressed by your uterus and your baby, need time (about 15 days) to regain their place and their initial function.
But also because the intestines and muscles of your lower abdomen are still impregnated with pregnancy hormones that make them less toned and more relaxed.
In general, your intestines will empty spontaneously about 3 days after you give birth.
But if your transit is slow to get back in place (this is often the case with cesarean section or episiotomy because we unconsciously refrain from pushing), I advise you to eat 2 pears a day.
It is very effective in fighting against temporary constipation.
The pear is rich in sorbitol, a natural laxative and it provides more than 3 grams of insoluble and soluble fiber per fruit.
These fibers calm and cleanse the digestive system while promoting the elimination of waste.
Constipation problems are very common during the postpartum period and it is very important not to let them settle in to prevent them from becoming chronic.
Poultry Broth To Rehydrate And Regenerate Your Tissues
Childbirth often leads to dehydration of the body, due to a sharp increase in sweating, blood loss, and fluids.
And if you plan to breastfeed: it is estimated that breastfeeding women need an extra liter of fluid per day compared to women who do not breastfeed.
To rehydrate and fill up on good nutrients, nothing like the poultry broth.
Long considered the remedy of choice for the sick and convalescent, it is no longer fashionable today, while it is full of benefits to recover:
- Its gelatin, extracted from cartilage, ligaments, and bones, contains valuable nutrients that fight inflammation.
- It is rich in glycine, one of the precursors of glutathione which is a very powerful antioxidant, and plays a central role in detoxification processes and the proper functioning of the immune system.
- The amino acids contained in gelatin have anti-inflammatory effects and are precursors of collagen, which ensures, among other things, healing and tissue growth.
- Collagen helps increase muscle mass tone, tone the body and organs, and improve skin elasticity.
Dates To Reduce The Risk Of Postpartum Hemorrhage
Useful to prepare your body for childbirth, dates are also useful postpartum.
One small study found that eating dates immediately after delivery lost less blood and decreased the risk of postpartum hemorrhage.
Dates are also a great source of slow sugars to give you a quick energy boost after birth.
Goji Berries For Their Exceptional Antioxidant Content
Goji berries are small red berries that are sold dried in organic stores.
They are very rich in antioxidants, fiber, and vitamins, including vitamin C.
It is estimated to contain nearly 400 times more vitamin C than an orange – making it one of the richest fruits in vitamin C alongside acerola and sea buckthorn. But beware: this incredible vitamin C content is only valid for fresh goji berries, which are not found in Europe.
Unfortunately, drying during production significantly reduces vitamin C content: there is barely 30 mg in 100 grams of dried goji, half as much as orange.
Chocolate And Nuts To Fill Up On Magnesium
Dark chocolate with a high cocoa content and unsalted nuts (hazelnuts, almonds, walnuts, pecans) are great snacks to fight fatigue during the postpartum period.
They are very rich in magnesium. However, we know that magnesium deficiency can lead to great fatigue.
My favorite snack? Unsalted almonds.
In addition to magnesium, they are rich in copper and manganese, two minerals that boost energy by eliminating toxins in the cells, and vitamin B2 (also called riboflavin) which promotes energy production.
Pumpkin Seeds To Prevent The Risk Of Urinary Incontinence
Pumpkin seeds have diuretic properties and soothe urinary system disorders, such as infections, but also the risk of urinary incontinence.
They are also very rich in protein (about 20%), magnesium, and iron, pumpkin seeds help fill your deficiencies and help you fight fatigue and anemia.
Pumpkin seeds are easy to eat: grilled as an aperitif, added to your salads, yogurts, or homemade granola for breakfast, you can also add them to your slices of bread and cakes.
Choose the plain, shelled, and unsalted.
A handful a day, or about 10 grams, will be enough to bring their benefits to the body.
Replace Sugar With Honey To Get Back To The Line Faster
Did you know that a tablespoon of honey gives you as much fuel as an energy drink?
Honey has a very low glycemic index (GI), which means that the glucose it contains slowly diffuses into the blood… This gives you energy consistently as the day progresses when you need it, rather than all at once in the short term.
Convenient when you have to take care of a baby 24/24!
And since it has a sweetening power superior to that of sugar (incredible but true), it can be used instead of sugar in tea, cakes, etc… and put less, which is very interesting to help you find the line smoothly.
Taking a spoon of honey before bedtime finally helps to sleep better. It increases insulin levels in the blood and stimulates the production of tryptophan in the brain, which turns into serotonin and promotes restful sleep.
Sources: (1) Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega-3 fatty acid addition during pregnancy. Cochrane Database of Systematic Reviews 2018, Issue 11. Art. No.: CD003402. DOI: 10.1002/14651858.CD003402.pub3 (2) Shapiro GD, Fraser WD, Séguin JR. Emerging risk factors for postpartum depression: serotonin transporter genotype and omega-3 fatty acid status. Can J Psychiatry. 2012 Nov;57(11):704-12. doi: 10.1177/070674371205701108. PMID: 23149286; PMCID: PMC5173356. (3) Comparing the efficacy of dates and oxytocin in the management of postpartum hemorrhage, April 2007, Shiraz E Medical Journal 8(2):64-71
