Postpartum Food: Honouring New Moms Through Tradition, Culture, and Self-Care

“A mom-to-be has countless resources and support for nearly 10 months of pregnancy. But once the umbilical cord is cut, attention shifts almost completely to the baby, and she can easily feel left behind. Ironically, it’s precisely this time when her well-being must come first. She is the source from which all life springs. If her cup runs dry, no one drinks.”  – (The First Forty Days: The Essential Art of Nourishing the New Mother, Heng Ou)

Reading this quote for the first time hit me hard. By then, I was a year postpartum and couldn’t go back in time to care for myself the way I wished I had. This message inspired me to learn more about the importance of postpartum nourishment and understand how essential food is to recovery after birth.

After giving birth, a woman’s body has unique needs. Blood loss, energy demands for breastfeeding, tissue repair, immune recovery, and emotional balance all require support. For instance, vaginal delivery can result in a loss of up to 500 ml of blood, and cesareans can reach up to 1,000 ml (National Institutes of Health). This can deplete iron stores, leading to fatigue and affecting immunity. And for breastfeeding, moms need an extra 450-500 calories daily to meet milk production demands.

Hormones also change dramatically after birth, as estrogen levels drop. Low estrogen can impact bone density, so nutrients like calcium, vitamin D, and magnesium are essential for bone health and stability. Nutrient deficiencies—especially in omega-3s, B vitamins, and magnesium—are linked to mood disorders like postpartum depression. Together, these nutrients form a foundation for recovery, immunity, and mental wellness.

In cultures around the world, this postpartum phase is honored as sacred. In Zuo Yuezi, or “sitting the month” in China, moms receive warm, nutrient-rich foods, such as ginger and pork soups, to replenish blood and improve circulation. In India, Pathiya Samayal includes warming spices like turmeric and fenugreek for digestion and inflammation support, with dishes like moong dal and ghee. In Mexico, Cuarentena focuses on soothing foods like chicken soup and atole to provide warmth and hydration, helping moms regain strength.

These traditions remind us that postpartum food is more than just nutrition—it’s a custom of care designed to restore, comfort, and heal both the body and soul of a new mother. As Dr. Oscar Serrallach writes in The Postnatal Depletion Cure “The foods we eat postpartum can help us regain energy, fight off the baby blues, and set the foundation for lasting health.”

So what are the key nutrients for Postpartum Recovery?

Protein for muscle repair: lentils, chickpeas, tofu, and quinoa

Healthy Fats for energy and hormone balance: ghee, coconut oil, avocados, and nuts

Iron to replenish lost blood: leafy greens, lentils, black sesame seeds, and pumpkin seeds

Calcium for bone health: dairy, leafy greens, fortified plant-based milks, and almonds

Hydrating Fluids to support breastfeeding: nutrient-rich soups, herbal teas, and broths made from vegetables or herbs

In our busy, fast-paced world, it’s easy to overlook these needs. But taking the time for postpartum nourishment is a powerful act of self-care. By drawing inspiration from cultures worldwide, new mothers can deeply nurture themselves during this transformative period.