A woman’s body changes a lot during pregnancy and after delivering the baby. Eating the right kind of food post-delivery helps the body to heal and recover. These are a few food items to eat post-delivery which helped me recover faster.
What to eat after giving birth:
Whichever way you have delivered your baby a normal or c-section, the body goes through a lot of stress. How you take care of the body post-delivery determines how fast you recover and heal.
There are certain food items that are a must in the diet of a new mother:
1. Fenugreek Seeds or Methi seeds
Fenugreek seed is a superfood that helps in recovering the postpartum body. It is also known to increase the milk supply of the mother.
You can simply soak a teaspoon of seeds in water overnight and have the water first thing in the morning. It can be added to curries and chutneys as well for tempering.
2. Edible Gum or Gondh
It is excellent for treating back pain post-delivery. Hence it is one of the most important foods to eat food post-delivery.
You can have it in the form of laddoos or round balls by mixing it with dry fruits and jaggery. Whenever there is a delivery in any Indian family these laddoos are definitely fed to the new mother.
3. Flaxseeds
Flaxseeds are loaded with Omega 3 fatty acids hence they give amazing results for anyone facing skin and hair problems.
Many new mothers swear by it not only to treat hair fall post-delivery but also to increase milk production. It has shown excellent results for moms who were not having as much milk as required. Though much is not scientifically proven yet.
4. Carrom Seeds
Carrom seeds are great in removing any bloating and gas which is the major issue faced by new mothers. Boiling the seeds with cumin and having it in the morning helps with this issue.
5. Coconut
Another superfood that not only helps with milk production but also helps with hair fall. The benefits of coconut are endless. Find them in the article on superfood coconut.
Dry coconut is the best way to consume it. You can also make coconut chutney and have it or add coconut to your curries.
6. Millets
Millets are very important food items for new moms. You can have a millet that is locally produced. Ragi is a very nutritive millet for mothers and for babies.
You can make Ragi dosa, roti, or simply make porridge.
7. Green vegetables
Make sure you eat a lot of green vegetables like Spinach, Fenugreek leaves, Amaranth, etc.
These are loaded with Iron, Calcium and Magnesium
Half of the plate should be filled with green veggies and the rest with millet or whole grains.
These are a few foods to eat post-delivery. Now let us discuss what not to eat post-delivery.
What food to avoid after delivery
- Caffeine
Overconsumption of caffeine through tea, coffee, etc. would cause the baby to be cranky and irritable. Note that there is caffeine in tea, over-the-counter medicines, juices, etc.
- Tobacco
Smoking would lead to a lot of health complications and a low milk supply.
- Alcohol
Babies cannot digest alcohol as fast as their mothers. So it will remain in the system for a longer time. This might lead to an overly cranky and sleepless baby.
- Spicy food
It increases acidity for both mother and baby.
- Refined and sugary food
They are hard to digest which might trouble the baby.
- Over-the-counter pills
Medicines should only be taken under medical advice. Normally these are not allowed for a breastfeeding mother.
Benefits of Breastfeeding. Why is breastfeeding important?
Foods to eat post-delivery not only help in recovery but also in increasing breast milk supply.
Breastfeeding is important for both the mother and the baby
It provides the baby with the nutrients that the mother consumes through food. Hence it is always recommended to eat healthily. That is why it is recommended to feed the baby with breastmilk for at least 6 months.
Breastfeeding helps mothers with losing calories as well.
Difficulties in Breastfeeding
While for most of the new moms breastfeeding is a hunky-dory. But it might not be for some.
Especially if the baby is premature and in NICU. There are latching techniques and guidance all over the internet. But it takes quite a while for both mother and baby to get accustomed to it.
The correct positioning of the baby helps with latching faster.
Sometimes stress and fatigue result in low breastmilk supply. Hence apart from taking care of food to eat post-delivery, a mother should take care of herself mentally too.
Certain calcium and vitamin supplements are recommended by the doctor. And it is always good to have them as advised.
What exercises should a new mother do?
Don’t be in a hurry to lose that weight. Take your time as your body has gone through a lot of wear and tear during this time. Give your body the rest it deserves. Start with walking after 6 weeks of giving birth or as advised by your doctor. Gradually you can do some exercises which will strengthen your back muscles.
Postpartum depression
Postpartum depression is very common these days. A mother doesn’t even know that she is into one until some symptoms like mood swings are visibly strong.
Why it has suddenly risen? It can be because the mother is not getting the kind of support that she requires mentally and physically. The right kind of diet plays a very important role in tackling this issue.
Check your blood profile
It is always good to check your blood work during this time due to the changes that the body goes through. Many new mothers get diabetes and thyroid during pregnancy which can be immediately tackled post-delivery. Hence it is important to do a blood check after a month of delivery.
Some more items like Shatavari Kalp are recommended by our good old ladies. But it should completely depend on the need.
Beware before taking these options because they contain lots of added sugar. Go for a sugar-free version if possible. It might be a little expensive but it will be worth it.
Bottom line
A new mother needs a lot of support both mentally and physically to cope with the new routine. Feeding sessions are quite tiring and take a toll on the sleep cycle. Give her some time for self-care and help her get back to her routine so that she can take care of the baby properly.
What do you think of this article? Please share what superfoods you had postpartum.
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Poornima
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