Nourishing The New Mother

The first few weeks after a mother gives birth are some of the most important for nourishment and rest. While there’s a huge amount of traditional wisdom and research to back this up, I can also speak from experience. Simply knowing what to eat after having my second baby had an enormous, positive impact on my recovery, milk supply and wellbeing.

It has been said that the first forty days sets a mother up for the next forty weeks and next forty years! And there is truth to this. Taking the time to rest and restore after such a huge undertaking (pregnancy and labour) while building milk supply and nurturing a baby helps a new mother to blossom into her new role, support her hormones and mental wellbeing, and heal physically. This not only sets up her up for the task of looking after a baby and toddler, but also for good health in the future. 

Unfortunately, our modern society isn’t really set up to support new mothers, or families for that matter! The wisdom for this type of care comes from ancient traditional societies (such as Chinese medicine and Ayurveda in India) and while there are some differences, most have a very similar approach. While the western world focuses on baby, traditional Eastern wisdom focuses on mother, with a community of women dedicated to cleaning, cooking and feeding her so all she has to do is sleep and feed the baby. Imagine that! But it is possible for us to adopt at least some of this approach by preparing the pantry and freezer before baby arrives with nourishing ingredients and meals before birth, and by sharing recipes with partners, friends and family so they can help nourish the new mother too.

I can’t underestimate how worthwhile this is. I had very little support with my first son Archie and despite my knowledge of wholefoods cooking, I wasn’t aware of the importance of nourishing myself post-birth. After all, our society values “bouncing back”- whether this is getting straight back on the lap top or back into one’s old clothes. I had a very challenging and long recovery after my first birth, coupled with low milk supply (the two go hand in hand) and I couldn’t help but think that this can’t be the new normal. I delved into researching this area to find that postnatal depletion is a real thing (a term coined by an incredible local doctor here, Dr Oscar Serrallach. I’ll do a separate journal post with him on this subject but in the meantime you can follow him on instagram @droscarserrallach or read his excellent book ‘The Post Natal Depletion Cure’) and that appropriate nourishment in the fourth trimester after birth is critical in postnatal healing. 

While I didn’t sit at home for forty days with my second son (it was impossible with a toddler that equally needed my attention, if not more) I made much more of an effort to surrender to this sacred time, to sleep when the baby slept, to put my phone away during feeds and look out the window or read a book instead, and importantly, to nourish myself with wholesome postnatal foods. This made a huge difference to my recovery. My milk supply was plentiful, and my mood and emotional wellbeing was at a high. When I had my first son, I used to hear other mothers talk about the blissed out feelings they had while breast feeding and I had no idea what they were talking about! For a long time, I found it exhausting and stressful. But I got it with my second, and I remember feeling so happy for so many months. I felt physically stronger too. There are many great books written on post natal self care, but here I’d love to share some of my favourite post natal recipes and tips with you, in the hope that you will benefit too. 

It’s impossible to do the fourth trimester perfectly (whatever that even means!) with all our modern day pressures, and especially if you have other kids. But a few simple meals can go a long way towards replenishing your stores. Let’s not forget that a woman spends months growing and feeding a baby in her womb and then suddenly post birth, there is space there. It’s so important to fill this space with warmth and nourishment.

“When cooking for the new mother, think of the food being like a warm sun healing her belly. Warm, gentle, soft, slow cooked, easily digestible meals like soups, stews, congee, room temperature smoothies, porridge and tea.”

A lot of friends and family want to help during the newborn phase and one of the best ways that they can do this is by cooking for the new mother and leaving food at her door (not coming in!). These meals are for sustenance, restoration and milk supply (if breast feeding). Her digestive system and organs need time to settle back into their place and she may be constipated. These foods will also help her in this respect.

In those early weeks, schedules go out the window so it’s less about breakfast, lunch and dinner and more about “meals” she can have whenever she’s hungry whether it’s 3pm or 3am. In this respect, dishes like congee, porridge, soup and stews and great. They can even sit in a thermos next to her bed. 

These are some super post natal foods to consider adding to meals:

• Black sesame
As seeds or black tahini, in Chinese medicine it’s believed to help with boosting energy and lactation. It’s a key ingredient in my breastfeeding brownies or can be dolloped or sprinkled over congee or added to smoothies. 

• Unsweetened nut milks
A source of fats and proteins and can be enjoyed simple with some honey and a touch of spice like vanilla, cinnamon and ginger, or added to porridge and smoothies. 

• Spices
Ginger, cinnamon and turmeric are warming, boost circulation and aid digestion, which are all helpful for the new mother. I would add small amounts to both sweet and savoury dishes, so it’s just a gentle suggestion. 

• Oats
Considered to be helpful for lactation but are also a great food for sustenance and very versatile. Porridge can be on the sweet side with the addition of a healthy fat like ghee, honey, vanilla and hemps seeds, or on the savoury side again with the addition of a good fat like ghee, cooked vegetables and seaweed.

• Rice
My favourite way of utilising this most simple of foods is in congee (again, sweet or savoury). It’s nourishing and gentle, a perfect first food for the new mother. 

• Bone broth
This can be made ahead and frozen or made fresh every fortnight or so and consumed alone or added to soups, stews and congee. It’s an incredibly healing, nourishing tonic that aids digestion and restores. 

• Fenugreek
Believed to aid lactation and I consumed it both as a tea and in tablet form. It’s best to consult your midwife, naturopath or health practitioner about how best to take it for your needs.

• Ghee and coconut oil
Both delicious and very nourishing. Ghee is my all-time favourite because it tastes so damn good and as it’s pure butterfat (separate from the milk solids), so it’s much gentler on the tummy and can be better tolerated by those who are dairy sensitive. It also assists in the absorption of other important vitamins and minerals. Healthy fats are also very helpful for grounding during times of stress and balancing hormones and moods, all beneficial for the new mother!

• Egg yolks
One of the most simple, whole foods out there, and the perfect first food for babies and new mothers! Not only are they packed with protein, vitamins and minerals, but in Chinese medicine, it’s believed to tonify both Yin (energy) and the Blood which are both important after pregnancy and labour. They must be true free range and ideally pasture raised. It is absolutely worth getting the best quality eggs you can find. 

You’ll find some of my favourite recipes under “POSTNATAL” in recipes or search “POSTNATAL.” Among the popular are the Breastfeeding Brownies, Healing Chicken Broth and Sunshine Oats. 

Happy mum, happy baby :)