Hello, New Moms! Eat These 10 Best Food After Giving Birth
Although the 9 months might have been challenging, you have a reason to smile now. You’ve got something to look forward to — seeing your baby again in the morning. Seeing your baby grow, making the first steps, the first words, and the first day at school is always a joy.
It’s now time to treat your body better. The food you ate for the whole gestation period fueled you and your baby. Now, your body needs to recover and get the energy to care for the little one. Here are the 10 best food after giving birth.
1. Salmon
Experts advise avoiding fish during pregnancy because if, by bad luck, you eat fish that contain mercury, it can pass to the baby and damage its brain. But salmon is one of the fish types with the lowest mercury levels, according to the Office of Environmental Health Hazard Assessment (OEHHA). As such, salmon will be a perfect food when it comes to nutritional powerhouse for you as a new mom.
Salmon is loaded with a fat type called Docosahexaenoic acid(DHA). DHA is crucial when it comes to the development of the baby’s nervous system. In fact, babies get DHA from breast milk, so eating DHA-rich foods will increase the levels. Additionally, DHA helps improve the mood since, as a new mom, you’re more likely to suffer postpartum depression.
However, according to the Food and Drug Administration(FDA), you should eat around 8 to 12 ounces weekly. This is because although salmon has low mercury levels, eating in excess can expose your baby to high mercury levels.
2. Chicken Soup
You’re likely sweating profusely because your body is adjusting to the hormone fluctuations. You have hormone fluctuations because progesterone and allopregnanolone are low since you had labor pains. The National Library of Medicine explains that the ovaries resume normal progesterone secretion after the first menstrual cycle.
One of the best food after giving birth that can nourish your body is chicken soup prepared with homemade healing broth. Slow-cooked broth is delicious and easier for the body to digest. Gelatine in broth supports healing of the digestive tract and has high amino acids like glycine, which are anti-inflammatory and calming.
Chicken soup and broth contain nutrients and properties that restore blood and fluids lost during childbirth. Although you were given IV fluids in the labor ward, you must continue upping your fluid game. The extra fluid will help in breast milk production. The broth cartilage also helps strengthen the bones and support tendons and joints postpartum. Read the chicken soup recipe here.
3. Eggs
According to research, postpartum depression is associated with low omega-3 fatty acids. Eggs are edible sources of omega-3 fatty acids that will help you reduce the risk. Two eggs can provide around 180mg, and of this amount, 114mg makes up the long-chain type of omega-3 fatty acid. The amount represents about 71% to 127% of the desired intake.
If you find fortified eggs, you will be lucky to get a boost of omega-3 fats. DHA-fortified eggs will boost the essential fatty acid levels in your baby’s breast milk. The egg protein also will soothe the muscles that have been contracting endlessly throughout the birth process.
4. Lean Beef
Lean beef is the best food after giving birth because it is rich in iron, protein, and vitamin B-12. Considering you have hormone fluctuations and postpartum depression, low iron will drain your energy levels. Low energy levels can hinder you from keeping up with the demands of your lovely baby.
5. Legumes
Legumes are a good source of proteins, minerals, vitamins, and phytoestrogens. Dark-colored beans like kidney beans are a great source of iron needed when breastfeeding. Chickpeas are another excellent example of a legume; they have been used as a galactagogue since ancient Egypt.
Chickpeas are highly accessible because they are a staple food in North America, Middle Eastern, and Mediterranean cuisine. As such, if you are a vegetarian mom, you can opt for chickpeas to add breast milk and energy to your body. Soybeans are another example of legumes with the highest phytoestrogen content.
According to research, soybeans have isoflavones, a type of phytoestrogen that functions similarly to human estrogen but with weaker effects. So, if your hormone levels are low, you can opt for soybeans as you wait for the ovaries to secrete enough hormones after the first menstrual cycle.
6. Leafy Greens
Leafy greens like spinach are rich in iron, calcium, folate, and vitamin K, which support your bone health and increase breast milk. You should prioritize spinach because it’s rich in phytoestrogens, which mimic estrogen in your body, increasing breast milk. If you are in the category of moms who experience the challenge of low milk after childbirth, spinach will effectively solve the issue.
Leafy greens like spinach, broccoli, and Swiss chard are high in vitamins A and C. These vitamins help boost your immunity and that of your baby. Additionally, they have plenty of heart-healthy antioxidants.
7. Low Fat Dairy Products
Milk delivers plenty of vitamin D, which is ideal for bone strengthening. Dairy products have plenty of B vitamins and calcium, which help your bones get healthy and the baby’s to develop well. As such, it’s important to take enough vitamin D and calcium in these early days of motherhood.
Include at least three cups of dairy in your diet daily and see your body grow strong as you return to your normal activities. You will also notice the baby getting stronger and walking more easily because bones can support the body weight. Whether you prefer milk, yogurt, or cheese, you’ll get all these vitamins.
8. Fruits (Blueberries, Mangoes, Bananas)
Fruits are the best food after giving birth because they help relieve constipation, which you may experience. Constipation occurs because the intestines muscles exercise less during pregnancy and after birth. Secondly, you lose a lot of water during childbirth, so the body will have less water to digest fiber. According to research, the body slowly heals and adjusts to normal after 9 months of carrying the baby.
Fruits like blueberries, oranges, bananas, and mangoes have enough fiber and water to relieve constipation. They are also rich in vitamin C, which is more required in nursing moms like you. You can get fortified varieties from supermarkets or groceries for more calcium.
9. Brown Rice
Even though you want to shed the baby weight, don’t lose it quickly because it can lead to major challenges. Be patient with your body; it will return to shape after the hormones have stabilized. Lack of carbs can cause your body to shed weight quickly, lowering milk production.
Eat brown rice and other healthy whole-grain carbs to boost your energy when the baby needs you more. Although calories’ reputation has been tainted for causing weight gain, they’ll help make the best quality milk for your baby. If brown rice causes digestive issues, you can opt for other whole grains like black rice or millet.
10. Oatmeal
Oatmeal is another best food after giving birth because it’s fiber-rich. With constipation associated with postpartum, you need enough fiber to trigger bowel movements. The wear and tear of pushing the baby out may also bring about hemorrhoids. If the oatmeal becomes hard, top it with fresh or dried fruits.
As reported by Lactation Nutritionist, oatmeal is also packed with galactagogue, which will boost milk production. Combining carbs, iron, zinc, and magnesium helps produce plenty of milk for the baby. That’s why you received plenty of oatmeal in the hospital cafeteria as your breakfast after delivery.
Frequently Asked Questions
What food should avoid after delivery?
You should avoid junk food after delivery because it supplies your body with less nutrients and causes intensive weight gain. Additionally, avoid sugar drinks and fish with high mercury content. Avoid tea and coffee when breastfeeding because caffeine in large quantities may accumulate in the baby’s body and expose them to caffeine stimulation.
Which fruit increase breast milk?
Sapodilla, known as chiku, is the best fruit for increasing breast milk. The fruit is high in calories, which your body needs to produce enough milk for the baby. Additionally, it has vitamins C and A, which are suitable for your body in postpartum. It aids digestion and also supplies the body with antioxidants.
Does water increase breast milk?
Yes. Adequate hydration is necessary for breast milk production. Drink enough water daily to have enough milk for your baby. Experts advise carrying a bottle of water in the diaper bag when traveling.
Final Thoughts
The above are the 10 best food after giving birth that will help restore your body to normal. These foods will also help you pass the baby enough nutrients for growth. Eat salmon, chicken soup, eggs, lean beef, leafy greens, legumes, leafy greens, low-fat dairy products, fruits, brown rice, and oatmeal. Welcome to motherhood! Feel free to share your experience in the comments below.
Originally published at https://www.linkedin.com.
