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Postpartum Bounce-Back: Nourishing Your Body After Birth

Postpartum Bounce-Back

The postpartum bounce-back period is crucial for new birthing people to focus on healing and replenishment. Eating a nutrient-rich diet and incorporating specific foods, herbal teas, and drinks can significantly enhance recovery and boost overall well-being. Here are some excellent options to support your healing journey and breastfeeding nutrition.

Postpartum Bounce-Back Nutrition

  1. Lean Proteins

  • Chicken, turkey, and fish: Essential for tissue repair and maintaining muscle strength.

  • Eggs: Packed with protein and choline, vital for brain health and development.

  1. Whole Grains

  • Oats, brown rice, and quinoa: Provide sustained energy and essential nutrients like fiber and iron.

  1. Fruits and Vegetables

  • Berries, oranges, and bananas: Rich in vitamins and antioxidants, supporting immune function and reducing inflammation.

  • Leafy greens like spinach and kale: High in iron and calcium, crucial for bone health and energy levels.

  1. Healthy Fats

  • Avocados, nuts, and seeds: Source of healthy fats, which are important for hormone regulation and energy.

  1. Bone Broth

  • Homemade or high-quality store-bought: Excellent for collagen, gelatin, and minerals that support joint and gut health.

Herbal Teas and Drinks

  1. Fenugreek Tea

  • Benefits: Helps increase milk production for breast/chest-feeding. It also supports digestion and reduces inflammation.

  1. Milk Thistle Tea

  • Benefits: Known for its liver-supporting properties, it aids in detoxification and supports milk supply in lactating parents.

  1. Oatstraw Tea

  • Benefits: Rich in vitamins and minerals, it helps soothe the nervous system, boost energy levels, and enhance milk production.

  1. Red Raspberry Leaf Tea

  • Benefits: Supports uterine health, helps reduce postpartum bleeding, and strengthens the pelvic floor muscles.

  1. Chamomile Tea

  • Benefits: Promotes relaxation and aids in better sleep, essential for recovery.

Drinks for Bouncing Back

  1. Infused Water

  • Cucumber, lemon, and mint: Refreshing and hydrating, helping flush out toxins and energize you.

  1. Green Smoothies

  • Spinach, kale, and banana with almond milk: Packed with nutrients and easy to digest, providing a quick energy boost.

  1. Turmeric Latte (Golden Milk)

  • Turmeric, ginger, and coconut milk: Anti-inflammatory and immune-boosting properties help reduce postpartum swelling and support overall health.


Enhancing Breastfeeding Nutrition

  1. Fenugreek

  • How it helps: Fenugreek is a well-known galactagogue, meaning it can help stimulate and increase milk production. It’s beneficial in the early days of breastfeeding when milk supply is being established.

  1. Milk Thistle

  • How it helps: This herb supports liver health and detoxification, which is crucial for overall well-being. It also helps enhance milk supply, making breast/chest-feeding easier and more productive.

  1. Oatstraw

  • How it helps: Oatstraw is rich in calcium, magnesium, and iron. These nutrients are essential for maintaining a healthy milk supply and ensuring that both you and your baby receive adequate nutrition.

Focusing on these nourishing foods, herbal teas, and drinks can help speed up healing and support breastfeeding. Remember, taking care of yourself is the best way to care for your baby. Your well-being is vital, and embracing these nutritional tips can significantly impact your postpartum journey.

By prioritizing your health and well-being, you are investing in a brighter, healthier future for you and your new family.




Please note that the information provided is not intended to replace professional medical advice. Always consult with your healthcare provider before making any changes to your diet or taking any supplements, especially during the postpartum period. Janean Watkins and Chicago Volunteer Doulas are not health professionals soliciting medical advice and are, therefore, not liable for any misuse of this information.


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