Postpartum nutrition: What a new mom should eat

Google and Grand Mothers are the two biggest influencers which determine what New Mothers eat during their postpartum journey; Instagram may perhaps be not a distant third, followed by actual Doctor advice.

As a father of a three-year-old and the founder of a startup focused on modernizing traditional nutrition, I have been travelling extensively and interacting with numerous grandmothers from across the country. I also had the privilege of interacting with hundreds of new or first-time mothers living in metro cities. Deep engagement with Doctors and dieticians was also part of the job. During these journeys, I came across diverse regional food traditions of India, about what new mothers should eat that have evolved through empirical and generational learning.


For example, Mrs. Asha Tiwari, a grandmother from Almora, Uttarakhand, shared the tradition of giving dry fruits to Gondh Laddus, which she learned from her mother-in-law and passed on to her daughter-in-law, a working professional in Delhi.


Another grandmother, Mrs. Suman Dhamane from Maharashtra, shared that methi (fenugreek) is an excellent food for new mothers that works wonders.


Such passed down timeless wisdom is inbuilt into postpartum dietary practices like intake of easily digestible protein-rich foods like Mung daal, drinking enough warm water, consuming natural lactation stimulants like fenugreek or edible gum laddus, Ajwain ka pani(carom infusion), increased intake of milk, dry fruits, dates, seeds, seasonal fruits and vegetables etc.


Many of these traditionally recommended ingredients are, in fact, also prescribed by dietitians today.


Unfortunately, often more attention is given during the pregnancy period, and the health of the new mother gets neglected after delivery as the entire focus of the family and the new mother shifts to the newborn. But, one need to remember this period is of great significance for the new mother as her body is yet to recover from tremendous stress and transformation, lack of adequate care may have long-term health impacts. Grandmothers across regions in India often take reigns in their hands and have prescriptive as well as restrictive recommendations for new mothers depending upon local weather and vulnerability. They would often ring warning bells of long-term weakness if not following traditional recommendations, and their conviction often is backed by personal and shared experiences.


The Scientific Lens: The Nutritional requirements for new mothers and sources


When carefully studied, most traditional dietary recommendations end up passing scientific tests and seem to have logical backing. Here is what modern science says about the postpartum diet.


Extra Calories: The new mothers require extra energy. In fact, during the first six months of lactation, an additional 600 calories are needed per day.


Protein: According to ICMR, an extra 13.6g of proteins are required daily for the first 6 months after delivery. The protein is crucial for tissue repair and muscle recovery for new mothers.

Some of the best protein sources which are also easy to digest for the weakened digestive system of a new mother include vegetarian/vegan sources lentils, seeds, dairy products, and nuts. Mung Lentil, which finds significant recommendations in a traditional new mother’s diet, is the fastest and easiest to digest known vegan protein source in a common diet.


Galactagogues: The Galactagogues are traditional dietary elements known to enhance the production and secretion of breast milk. According to UNICEF, the natural galactagogues cumin, aniseeds, carom seeds, garlic, fennel seeds, fenugreek, nuts, edible gum (gond), and ginger have positive effects on enhanced milk supplies for new mothers. These are correlated with the increased healthy weight of the newborn.


Calcium: Pregnancy and childbirth cause a significant decline in calcium. Calcium supports bone health and milk production. Milk is the best source of Calcium. Additionally, dairy products like yoghurt, cheese, and nuts can be consumed to meet the daily requirement. Ragi(finger millet) is another excellent source of calcium.


Iron: It is important to consume enough iron to make up for depletion during childbirth and prevent postpartum anaemia. Studies point out that in India, the prevalence of postnatal anaemia is around 65%, and a study conducted in urban Puducherry showed 76.2%, indicating iron deficiency even in urban areas. The leafy greens, lentils, lean meats, pearl millet, and dried fruits are some good sources of iron.


Fibre to Ease Digestion: The fibre promotes digestive health and prevents constipation, a common postpartum issue. To ensure enough fibre, have plenty of seasonal fruits, vegetables, whole grains, legumes, and nuts.


Omega-3 Fatty Acids: DHA, Omega-3 fatty acid supports brain development in newborns and may help reduce the risk of postpartum depression. Include fatty fish (salmon, sardines), flaxseeds, walnuts, and chia seeds for omega-3 fatty acids.





Vitamins and Minerals: Ensure adequate intake of vitamins, folate, zinc, and iodine through a diverse diet including fruits, vegetables, nuts, and seeds. When it comes to postpartum diets drumsticks/moringa are highly recommended due to their nutritional qualities. Drumsticks contain vitamins such as Vitamin C, Vitamin A, and Vitamin B6. For zinc, spinach, pumpkin seeds, and lentils are good options while folate sources include spinach, lentils, etc. Consuming citrus fruits like oranges provides vitamin C


Fluids: The body loses a lot of liquids while breastfeeding, and hence, it is recommended to drink plenty of water to stay hydrated and improve milk production.


Consuming turmeric with warm water and turmeric milk is common, as turmeric is known to help in healing. Badam milk, warm water boiled with ginger; the ginger is anti-inflammatory and also aids digestion. studies published in the National Library of Medicine show that it relieves post-partum pain.


In addition to diet, proper rest and gradually moving to light exercise like walking are important in the healing process. Watching out for baby blues and postpartum depression is also crucial. This whole journey can be challenging with a new baby demanding attention and care and juggling household responsibilities.


Despite the challenges, every new mother should prioritize her health. Seek support from family members for baby care and household tasks and also listen to the advice given by your mothers and grandmothers.


Whether you follow grandma's or doctor's advice, it is important to keep in mind that what you eat during the postpartum recovery period will have a long-term impact on the health of the mother and child. Therefore, it is essential to choose a diet that is healing and nurturing and results in the overall well-being of both the mother and child.


(- By Yash Parashar, Founder, CEO Mama Nourish, along with research inputs from Shilpa Thilak)Get the latest lifestyle updates on Times of India, along with Valentine's day wishes, messages and quotes !