The Ultimate Postpartum Nutrition Guide & Shopping List

Here’s your postpartum recovery food shopping list and guide

Use this guide to nourish your body during your postpartum journey.

Want a printable version? Download this guide as a PDF

A 2013 study published in the Asian Journal of Psychiatry found a strong correlation between inflammation, serotonin levels, and postpartum depression. So, it makes perfect sense that your postpartum diet MUST include anti-inflammatory foods. There’s further research that shows a link between lack of nutrient during pregnancy, lactation and postpartum depression and its effect on the production of key mood regulating neurotransmitters, like serotonin. Lastly, lower levels of folate, vitamin D, iron, selenium, zinc, fats, and fatty acids have all been associated with a higher risk of PPD. So, clearly, it’s not only vital for your physical health but your mental health too.

Here’s a list of anti-inflammatory foods to consider adding to your postpartum (and pregnancy!) meals:

• A wide variety of fresh, colorful vegetables (especially leafy greens).

• Fruits and berries.

• Iron-rich proteins like grass-fed beef, buffalo, lamb, bison, liver, and bone broths.

• Fatty, low-mercury fish like wild-caught salmon and sardines.

• Healthy fats like coconut oil, avocado oil, extra-virgin olive oil, and pasture- raised butter.

• Protein smoothies and shakes (check the ingredients, avoid drinks that have added sugars!)

• Moderate amounts of gluten-free, nutrient-rich grains like rice, millet, quinoa, oats, etc.

• Probiotic-rich foods like yogurt, kefir, kimchi, kombucha, and sauerkraut help maintain a healthy gut, which helps reduce inflammation throughout your body while improving digestion

Postpartum nutrition is based on five sacred principles:

1. Eat warm, digestible foods – think soups and stews, they make a great foundation for convenient postpartum meals. Soups and stews are a must have staple during recovery. If you’re a soup lover like me, check out these recipes for 3 nourishing soups for postpartum recovery.

2. Hydrate often – if you’re breastfeeding, 10 to 15 glasses of water a day are required to quench thirst and produce enough breast milk. Plus, the more fluids you consume, the faster your body can rebuild and regenerate.

3. Eat a nutrient - dense, anti-inflammatory diet – as I mentioned above think colorful produce, healthy proteins, fats, and certain grains.

4. Eat collagen-rich foods to support tissue repair – collagen is a superfood for rebuilding tissues, and many new moms swear by it for helping with postpartum hair loss. Think of collagen as cartilage found in meat ad certain type of seafood. You can find hydrolyzed collagen supplements or powders in your natural foods store or online.

5. Take the appropriate supplement – you should continue taking high-quality prenatal vitamins while breastfeeding and possibly other supplements discussed in the following sections. Whenever possible, choose high-quality, food-based supplements recommended by your doctor or health care professional.
   

Fruits

• Bananas

• Berries (all kinds)

• Citrus fruits (oranges, lemons, grapefruit)

• Cranberries

• Guava

• Kiwi

• Papaya

• Pineapple

Meat/Poultry

• Beef

• Beef liver

• Chicken (on the bone)

• Turkey breast

• Lamb

• Bone broth

Fish/Seafood

• Albacore tuna

• Cod

• Mackerel

• Sardines

• Shrimp

• Wild-caught Salmon

• Eggs

Veggies

• Avocado

• Bell peppers

• Broccoli

• Brussels sprouts

• Carrots

• Leafy greens (spinach, kale, etc.)

• Potatoes (sweet and regular)

• Red and green cabbage

• Snow peas

• Sweet potato

• Sea vegetables

Healing Foods

• Bone broth

• Cultured foods (kimchi, yogurt, kefir, sauerkraut)

• Dark chocolate

• Gelatin

• Hydrolyzed collagen

• Spirulina

Nuts/Seeds

• Almonds

• Brazil nuts

• Chia seeds

• Flaxseeds

• Macadamia nuts

• Pistachios

• Pumpkin seeds

• Sunflower seeds

• Walnuts

Healthy Fats

• Avocados/avocado oil

• Coconut oil

• Extra-virgin olive oil

• Pastured butter

Beans/Peas

• Lentils

• Black beans

• Chickpeas

• Black-eyed peas

Bottom line: While caring for your new babe is a challenge, I firmly believe that postpartum recovery can be easily conquered as long as you stay hydrated and eat a nutrient- dense, anti-inflammatory diet throughout postpartum recovery and breastfeeding. Keep in mind that you don't need to eat all these foods every week to get enough nutrients. Variety and awareness are key!

Looking for more postpartum support? Try our Organic Postpartum Recovery Kit.