The Best Foods to Eat Postpartum

Organic and fresh foods are the most suitable to eat postpartum. We'll tell you more in the following article.
The Best Foods to Eat Postpartum

Last update: 17 February, 2022

Pregnancy motivates mothers to lead a healthy lifestyle, which includes their diet. However, in the postpartum period, there are some women who neglect this important aspect. Today, we want to talk to you about the best foods to eat postpartum.

Of course, it’s important to maintain good habits at all times, not just after pregnancy.

The way a woman eats postpartum influences her recovery process and also helps or hurts her mood (as the case may be). As they say, “we are what we eat”.

In the postpartum period, it’s not only important to eat well for the body to recover, but also to be able to breastfeed properly. Let’s look at the best foods to eat postpartum.

The best foods to eat postpartum


The consumption of spinach provides the body with an important dose of vitamin A. This vitamin is very necessary for both the mother and the child because it’s a source of calcium, which doesn’t come from milk. Spinach is a product rich in antioxidants, which helps to prevent tissue aging.

It’s also ideal to contribute to weight loss after childbirth because it is low in calories. At the same time, it favors the function of the heart and other body systems.

Turkey lettuce wraps.

Whole grain rice

During the postpartum stage, women need carbohydrates, but they don’t want these to cause them to gain weight. Therefore, it’s important to incorporate brown rice into the diet, which provides the energy required to recover. Similarly, it helps to improve milk production and quality.

One advantage of brown rice is that it can be combined with various meals. You can prepare it as a main dish or use it as an accompaniment to salads or steamed or sautéed vegetables.

Lean meats, liver, and mollusks

This type of food contains nutrients that promote healing; For example, those containing zinc, iron, and vitamin B1. These can be found in fish, shellfish, and mollusks, as well as liver and the main lean meats.

Legumes, nuts, eggs, and dairy products are also important foods to eat postpartum. These products can be combined in the different meals we eat every day. In addition, because of their variety, you can create a different menu every day.

Iron is found in many foods of vegetable origin, for example, vegetables and fruits. Chard, parsley, radishes, beets, and cabbages are rich in this mineral. Nuts and cereals also provide their share.

Citrus foods

Vitamin C is very important during lactation. That’s why the foods you eat postpartum contain this nutrient. Citrus foods are rich in vitamin C, and among these, we have oranges, lemon, grapefruits, and tangerines.

A woman holding a newborn while eating a green apple.

It’s understood that these foods contribute to healing. They’re also recommended to improve the body’s defenses. Citrus fruits also help to better absorb iron, while coffee or tea block its absorption.

Green leafy vegetables

Green leafy vegetables are rich in vitamin K, which is suitable for recovering the wear and tear of tissues. Foods that contain it are fruits and vegetables such as tomatoes, squash, cauliflower, chard, lettuce, kale and alfalfa, among others.

Vitamin K is also present in liver, whole grains, and vegetable oils. Beef and eggs also contain vitamin K, but in smaller amounts.


One of the properties of blueberries is that they’re antioxidants. They’re especially recommended in the postpartum period because they help the mother in her recovery, while they’re also suitable for breastfeeding.

Their mineral and vitamin-rich content allow energy levels to rise. The consumption of blueberries is simple, because they serve as a snack and can also be served at breakfast, along with yogurt and cereals. There are also some recipes to prepare delicious blueberry juices.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Chen, Ling-Wei & Ling Low, Yen & Fok, Doris & Meng Han, Wee & Chong, Yap-Seng & Gluckman, Peter & Godfrey, Keith & Kwek, Kenneth & Saw, Seang-Mei & Soh, Shu-E & Tan, Kok Hian & Chong, Mary & van Dam, Rob. (2013). Dietary changes during pregnancy and the postpartum period in Singaporean Chinese, Malay and Indian women: The GUSTO birth cohort study. Public health nutrition. 17. 1-9. 10.1017/S1368980013001730.
  • Kominiarek, Michelle A, and Priya Rajan. “Nutrition Recommendations in Pregnancy and Lactation.” The Medical clinics of North America vol. 100,6 (2016): 1199-1215. doi:10.1016/j.mcna.2016.06.004

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.