A mother's health after giving birth is as important as during pregnancy. Hence, postpartum meal choices are crucial for nourishing the body to recover and to boost milk production adequately for the baby.
Postpartum mothers should consume foods from all five food groups to ensure the body receives essential nutrients for recovery, especially proteins, carbohydrates, good fats, vitamins, and minerals in balanced amounts.
When a mother eats well, stays healthy, and is not stressed, her milk supply will be sufficient for the baby. It is recommended that postpartum mothers consume the following five vegetables as they help increase milk supply:
Rich in iron, it helps nourish milk supply. Recommended dishes include:
Helps induce sweating, expel gas, relieve coldness, and improve digestion. Since postpartum mothers still have lochia, ginger helps warm the body. Recommended menus include:
High in calcium and phosphorus, it relieves indigestion, expels gas, nourishes bodily energy, and increases milk supply. Recommended dishes include:
Rich in vitamin A, phosphorus, and beta-carotene. Recommended menus include:
Both stalks and leaves help nourish milk supply. Recommended dishes include:
Although postpartum mothers should eat balanced meals, certain foods should be avoided as they can affect the health of mother and baby, since they may pass through breast milk, such as:
Such as very spicy, salty, or sour foods, as they can alter the taste of breast milk, causing the baby to feel uncomfortable, become irritable, and wake up often.
Because alcohol affects the nervous system, when it passes through breast milk to the infant's body, it can impact the baby's brain development and the mother's health.
Although nutritious, breastfeeding mothers should avoid seafood as some may be contaminated with mercury, which can pass through breast milk and affect the infant's nervous system and development.
These foods have low nutritional value and risk contamination with microorganisms, which can cause infections leading to diarrhea or food poisoning.
Some sour fruits contain high acid levels that may cause the baby to experience colic, bloating, discomfort, skin itching, or diaper rash. Mothers wanting to increase vitamin C in their milk can opt for pineapple or mango instead.
Cow's milk contains allergens that can cause acid reflux, abnormal stools, and excessive weight gain in babies. Passing cow's milk through breast milk may cause the baby to be allergic from birth.
Consuming high caffeine can disturb the baby's sleep if breastfed. If desired, caffeine intake should be limited to 1-2 cups per day.
These high-protein foods may cause allergic reactions in babies such as itchy rashes, wheezing, hives, or digestive symptoms including bloating, gas, or diarrhea.
The postpartum period is when infants need breast milk the most, as it is the best nutrition. Besides high protein for growth, breast milk contains over 300 nutrients, antimicrobial agents, is easily digested and absorbed, helps regular bowel movements, and prevents constipation.
Importantly, breast milk provides immunity, protecting against many illnesses and reducing risks of allergies such as colds, diarrhea, and various allergic conditions. Additionally, breastfeeding offers babies the warmth and love of their mother's embrace.