The fourth trimester or three months post delivery is crucial for the mother. While she is still recuperating from the strains of labour and delivery, she also has to put up with the demands of a newborn. This is why a mother’s diet during this period is given utmost importance to help her gain back energy, boost lactation and heal the wounds of delivery. Here is a list of 14 foods that mothers should indulge in postpartum to get back the vigour.
Ghee: After my delivery, I was given a plateful of ghee rice to eat during one of my main meals, as ghee helps in internal healing and also imparts energy to a sluggish mommy-body. However, my doctor warned me to not go overboard with ghee as it can also promote postpartum weight gain.
Daliya or broken wheat: You can either make khichdi or khee with some dry fruits and have a bowlful of it at breakfast or as an evening snack. Being high in fibre, daliya helps to prevent constipation which is common postpartum. Whether you had a c-section or episiotomy after a vaginal birth, in both cases dealing with constipation can be painful.
Spinach/methi and other greens: They are rich sources of iron and contains traces of macro and micro nutrients. These greens do a great deal of good when it comes to restoring haemoglobin count after the blood loss during delivery.
Fennel: If you have lactation issues consume fennel seeds for help. Drinking a glass of water with some fennel seeds soaked overnight can help boost lactation. This also helps in clearing the uterus so you might bleed more after consuming these seeds. But don't fret, this means your internal cleaning is happening at a greater pace and your uterus is shedding the unwanted scraps of cells.
Garlic milk: Two to three cloves crushed in a cup of milk is all you will need to boost breast milk production and improve digestion. Garlic is believed to be galactagogues which help in breast milk production. The only downside of having garlic is you need to use a mouthwash frequently.
Moong dal khichdi: This dal-rice combination is high in carbohydrates. High carbohydrate foods are what you need post delivery to restore lost energy and put up with demands of the newborn.
Shatavari: This is an Ayurvedic herb that helps in conception and fights infertility; however, for new mothers, this herb is a boon as it helps to improve breast milk production and immunity of the new mothers. Remember, new mothers who are still recovering from the strains of delivery have low immunity, and this herb can help to fight fatigue and postpartum weariness.
Beetroots: They help to up your postpartum haemoglobin count after the bleeding and blood loss you face during delivery. Being a rich source of iron, they help to fight post pregnancy anaemia and impart strength too.
Dairy products: Well, drinking a glass of milk will not boost your milk production but dairy products will definitely help to get your daily requirement of calcium an essential mineral that you need postpartum.
Turmeric milk: A glass of turmeric milk before bed time helps to heal the wounds faster as turmeric has certain antibacterial and antifungal properties.
Gourd: The entire family of gourd – bottle gourd, ridge gourd, bitter gourd and many others make the best choice of vegetable during the postpartum phase. Not only for being a rich source of vitamins and minerals but also for helping in correcting hormonal imbalances that happen postpartum.
Dry fruits: They are like energy boosters you can have throughout your day. A handful of dry fruits is all you need to get your energy levels up while feeling down after a long feeding session or fighting sleeplessness.