Nourishing the New Mother

As you plan your postpartum sanctuary, it’s worth putting in some thought as to how you would like to be fed and nourished during the weeks following the birth of your baby.

Not only has your body just completed the extraordinary task of first growing and then birthing your newborn but you will also be moving into a time of healing and recovery from birth, as well as producing breastmilk for your little one.  This alone takes an enormous amount of energy and your nutritional requirements will increase because of this.

Different cultures around the world understand this and there has always been a tradition of serving a particular diet or range of foods to a new mother to help her to regain her strength, provide abundant milk for her baby as well as keeping warm which is also of utmost importance.  The foods may differ depending on which cultural tradition they come from but there are marked similarities. Namely that the foods are nutritionally dense, easy to digest, warm, delicious and most importantly, made by someone else and served to the new mother with love!

In China and throughout Asia, it’s all about the chicken soup and bone broths, slowly simmered with a range of herbs and vegetables to produce nourishing soups and stews rich with gelatine which is said to warm the blood as well as to help heal skin, connective tissues and muscle that may have been affected by birth.  In India and Nepal, a new mother is served soupy dal and rice puddings, delicately flavoured with warming spices such as ginger and cinnamon and rich with ghee and coconut milk to give her the energy she needs to mother her baby. In Sri Lanka, it might be fish soup and eggs, protein-rich foods to sustain her.  The similarities are clear however, the food is well cooked and warm, gentle for her digestive system, which is seen to be weakened by her pregnancy and birth and full of wholesome and nutritional ingredients.

Postpartum is not a time for a new mother to be worrying or concerned about losing the baby weight either.  Breastmilk has a large fatty component and therefore our postpartum diet needs adequate dietary fats and oils to produce this sustaining nourishment for our babies.  Including such things as ghee, coconut oil, nuts and seeds or the skin and fat from a chicken or fish carcass in each meal is vitally important and will help to nourish, warm, lubricate and heal your body.

In my work at a postpartum doula, cooking for and feeding the mamas that I work with is one of my most rewarding tasks.  Before we start working together I might ask them to tell me of their favourite ‘comfort’ foods.  Something that their mother or grandmother might have cooked for them as a child that makes them feel safe, loved and nurtured.  Not only does this kind of meal feed a mamas body, but also her heart and soul.  This, in turn helps to boost her oxytocin, the essential mothering hormone of loving, bonding and breastfeeding.

In a recent Facebook post, I asked women whether they remembered the meals that had been cooked for them during their postpartum weeks.  Their comments were both heartwarming and enlightening.

“Our son’s god parents made us Shepherds Pie, lasagna, soups etc,  frozen into double and single serves. Each meal had a personalised message on that brought a smile and sometimes a tear to my eye when I heated them. It was awesome to have the meals ready to go especially on those days when you can’t see the forest for the trees. Warm, comforting and nourishing food in your belly somehow made things seem 10 times better. ”  Brigetta

As your ‘slow postpartum’ approaches, I’d love it if you would take some time to think about who will nurture and nourish you in the weeks following your baby’s ‘birth day’.  Instead of the traditional ‘baby shower’ gifts of booties and blankets, why not instead set up a meal registry using a website like or swap your baby shower for a postpartum party.

“Jo, I remember the first meals you so lovingly made for me as I sat with my bundle of joy, chatting to you as you cooked for us … I felt like you were giving me a great big hug … and friends that visited also brought treats. I felt so loved, cared for and held! Having one less thing to think about at the end of a uncertain, tiring, happy day was bliss in those early days.”  Amy 

Visit my Resources Page to find out more about my recommended postpartum books and share recipes with those in your ‘village’, as well as the postpartum food guidelines and your favourite comfort foods.  Most people love to be able to be given some guidance as to how they can be of support to you and your family during this time.

Most of all Mama, enjoy this special time and know that you are worthy of all the love, support, nurturing and nourishment in the world.

With love Jojo x

Categories: motherhood, parenting, Postpartum, Postpartum Care, Postpartum Healing