Because nurturing new life begins with nourishing yourself, too.
Becoming a new mom is a beautiful, exhausting, and transformative feeling all at once. Between sleepless nights, feedings, and physical recovery, your body is working overtime.
Adding nutrient rich superfoods to your diet isn’t just about recovery, it’s a gentle way of saying ‘yes’ to your own well being, even as you care for someone else.
And here are 10 healing, nourishing foods every new mom deserves to include in her journey to support not just her body but also her heart and mind in this beautiful journey to motherhood.
1. Oats
- High in fiber, iron, and beta‑glucan, oats are a traditional galactagogue (a food believed to enhance breast milk supply).
Try: A warm bowl of oats with nuts and dried berries as a comforting start to the day or as an evening snack.
2. Leafy Greens (Spinach, Kale, Methi)
- Packed with phytoestrogens, calcium, iron, folate, and vitamins, leafy greens support both milk production and maternal health.
- It’s widely recommended in postpartum diets to support the mother’s overall nutrition, especially for the iron and vitamin A production.
Try: Homemade methi dal, prantha or a smoothie with spinach and banana.
3. Turmeric
- A powerhouse of curcumin, turmeric is traditionally used in postpartum diets for its anti‑inflammatory and lactation‑promoting benefits.
- Turmeric has also been shown to reduce postpartum anxiety and depression.
Try: Turmeric milk for sound sleep or even as an evening snack. Ditch the chai, turmeric latte can be one good caffeine free option.
4. Almonds & Walnuts, Seeds (Flax, Chia, Hemp)
- Rich in omega 3 fatty acids, protein, calcium, zinc, fiber, and B‑vitamins, nuts and seeds fuel both postnatal energy and baby’s development.
Try: A homemade trail mix, ladoos, panjeeris or smoothie topped with nuts and seeds.
5. Sweet Potatoes
- Loaded with beta‑carotene, fiber, potassium, and vitamin A, sweet potatoes support immune function.
Try: Sweet potato chips or boiled/ roasted sweet potato chaat for good vitamin A.
6. Dates
- Naturally sweet and rich in iron, dates offer quick energy boosts for breastfeeding moms.
Try: Having dates dipped in unsweetened dark chocolate to satisfy your sweet cravings in a healthy way.
7. Makhana (Fox Nuts)
- Low in calories but rich in protein and calcium, makhana are an easy, light snack that helps meet nutritional needs without heavy digestion.
Try: Roasting makhana in a little ghee with a pinch of turmeric and salt for a quick, nourishing snack that supports bone health and keeps you full longer.
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8. Fenugreek (Methi) Seeds
- Used across cultures as a galactagogue, fenugreek has traditional support for boosting milk supply.
- It is also often included in postpartum teas or ladoos in Indian households for detoxification.
Try: Sipping it in the morning as a tea, good for digestion, bloating and milk supply for the baby.
9. Ghee (Clarified Butter)
- Nutrient-dense and full of healthy fats, ghee aids digestion, hormonal balance, and energy recovery, especially when homemade and consumed mindfully.
Tip: Use it on your rotis, paranthas, or sabzi but be mindful of the quantities.
10. Coconut Water
- Hydration is essential, especially during breastfeeding. Coconut water provides electrolytes naturally and helps maintain hydration without heaviness.
Tip: Have it in the mid-morning to beat the summer heat. You can also add 1 tbsp chia seeds to it for a little protein and fiber boost.
Healing Stories:
“I started having coconut water 3-4 times a week after my free online yoga classes, and I have seen amazing results in my body. I am no longer dehydrated, my skin feels so soft, fresh, and even my gut health has also improved.”
says Sneha, who joined yoga classes in Nagpur during her postpartum period.
Conclusion
While these superfoods deeply nourish you, it’s important to remember that they’re calorie dense too. Pairing them with gentle movement throughout the day, like a short walk or a bit of yoga, can help you feel light, energised, and more connected to your body. You can also explore free online yoga classes or local yoga classes in Nagpur for the best results.
Let this be a soft reminder to take care of your body, mind and soul. You’re allowed to pause, rest, and be nurtured too. 🙂
