postpartum pantry: a mothers guide
Did you know that your diet/nourishment needs be a top priority when preparing for postpartum?
The early days of postpartum are a time of massive transition for the body and mind. So it requires a different approach to eating The postpartum period is not just about healing physically, but also about finding balance and rejuvenation within your body and mind.
In Ayurveda, the postpartum period is considered a time when the body's agni, or digestive fire, is low and needs to be carefully nurtured back to strength. The focus is on high quality, easily digestible, warm, oily and nourishing foods that support both the physical recovery of the mother and the healthy development of the baby, particularly if you are breastfeeding.
When I am prepping a new mother’s pantry these are the essential items I always have on hand.
1. Ghee (Clarified Butter)
In Ayurveda, ghee (golden nectar) is revered for its ability to deeply nourish and lubricate the tissues. It’s considered sattvic, promoting positivity and clarity. Incorporating ghee into your postpartum diet helps in rejuvenating the body, ignite agni, it is a carrier of other nutrients and aids in digestion. Ghee also removes waste out of deep tissues into the channels for elimination!
2. Whole Grains
Opt for whole grains, especially basmati rice for mother’s porridge, dal recipes, quinoa, and oats. These grains are high in fiber, which can help with postpartum digestion and provide a gentle, sustained release of energy.
3. Mung Beans and Lentils
Legumes are a wonderful source of protein and are highly regarded in Ayurveda for their ease of digestibility when cooked until soft. Mung beans, in particular, are prized for their balancing properties. These ingredients are always soaked overnight and spices are added to cooking to weaken the outer casing to promote ease in digestion.
4. Fresh Fruits and Cooked Vegetables
Stock up on fresh, seasonal fruits and an array of vegetables. In Ayurveda, cooked vegetables are always preferred during postpartum as they are easier to digest. Stewed fruits, such as apples and pears, can be soothing and light on the stomach.
In Ayurveda it is recommended to eat fruits separate from other food and to begin the day with a small amount of cooked fruits. Vegetables are encouraged after a few weeks, when a mothers digestion is stronger.
Avoid: Cauliflower, Broccoli,Cabbage, Green peppers, Brussel sprouts
Include: Asparagus, Zucchini, Fennel, Spinach
5. Nuts and Seeds
Almonds, cashews and walnuts, along with pumpkin and sunflower seeds, chia seeds provide essential fats and nutrients. Soak nuts overnight to make them easier to digest. These are essential for “milk” tonics!
6. Warming Spices
Ginger, cumin, fennel, coriander, cinnamon, nutmeg, saffron and turmeric are excellent spices for postpartum care. They stimulate digestion, reduce gas, support lactation and help with inflammation.
7. Herbal Teas
Hydration is key in postpartum care. Herbal teas like chamomile, fennel, nettle, chamomile, milky oats and ginger tea can be hydrating and supportive for digestion and relaxation.
8. Dates and Figs
These sweet fruits are packed with fiber, vitamins, and minerals, and in Ayurveda, they are known for building strength, support blood sugar balance and support the reproductive tissues.
9. Cow’s Milk
When prepared and used properly cow’s milk is highly ojas producing. It is very nourishing to a depleted mother. It is recommended to triple bowl cow’s milk and add spices and ghee.
9. Ayurvedic Herbs
Shatavari is considered the woman healer for postpartum, known to support lactation, balance hormones and overall women's health. Ashwagandha can help in dealing with stress, sleep, nervous system reset and fatigue. Brahmi is used for restoring the skin & ligaments, a deep nervous system reset, uplifts the mood. Dashmula calms the pelvic floor, rejuvenates, supports fluid balance, protects the immune system, reduces hot flashes.
However, it's important to consult with an Ayurvedic practitioner before incorporating these herbs into your routine.
10. Healing Oils
Sesame oil is traditionally used for abhyanga (self-massage), which can be beneficial for postpartum care. Coconut oil is also a good alternative for those who prefer a lighter oil.
As you curate your postpartum pantry, remember that each mother's body is unique and it’s essential to listen to your own body’s needs and the guidance of an Ayurvedic postpartum doula. Ayurveda teaches us to eat with intention and consciousness, considering not just the food itself, but how we prepare and consume it.
Want to learn how to use these ingredients and take a deeper dive into the essential postpartum pantry?
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