Healthy Nutrition and Diet in the Postpartum Period

Healthy Nutrition and Diet in the Postpartum Period

For women and men, after pregnancy is just as important as before. Pregnancy is not just a period that concerns the expectant mother. It concerns the father-to-be and those living at home. The mother’s mood and state of health should progress positively. One of the periods experienced is puerperium. On this page, we will talk about the puerperium period, whose name is frequently heard.

Is postpartum really a stressful period as it is supposed to be? Are there any foods that are harmful? How should mothers shape their nutrition program during puerperium? Let’s find answers to similar questions here now!

What is Postpartum?

  • Postpartum is the mood and process that women experience after giving birth. It usually takes 6 weeks. Within these 6 weeks, the uterus recovers, and the mother regains her former health. But the puerperium ends on the day when the mother feels good. This means that any time period cannot be specified with certainty.
  • During this period, the woman will have a brand new body. When giving birth to her baby, her body gets a little tired because of the birth method she will choose. It relieves this fatigue during puerperium.
  • Postpartum is an adjective that women who give birth actually have. This term means many things, not just birth.
  • The power to take care of the baby, the fear of not being enough, the feelings of loneliness, and handling other responsibilities in life are indispensable for postpartum women.
  • Experts emphasize that puerperal women should definitely get support from the people they love.
  • The mother, who comes home with the baby after giving birth, first of all wants to rest. If there is a sincere person who will cook at home and take care of the housework, the postpartum period is very positive for the mother.
  • Postpartum women should be fed healthy. In order for the body to recover as soon as possible, it should consume plenty of fluids.
  • Prepared puerperal meals should be prepared from foods that increase milk. Experts have prepared a rather long list on this subject.
  • The better the postpartum nutrition is supported, the higher the quality of the mother’s milk and the more continuous it will be.
  • If you want to increase your milk and get rid of your edema by applying a puerperal diet, we would like to remind you that we will help you on this page.

Healthy Eating Tips During Postpartum Period

The postpartum mother needs to eat healthily. As her feeding gets stronger, the amount of milk will increase. So, what kind of nutrition program should be applied for puerperal women? Let’s examine now:

  • Fluid is essential for the mother who has given birth. In this process and all the remaining times, he should drink plenty of water. Drinking water will return as milk.
  • If you are puerperal who has just gained the habit of drinking water; You can increase the vitamin value by adding fruit slices to the water.
  • It is recommended to consume soup during the day. Soup is a food that keeps the body warm and increases milk. It will relieve the pain of postpartum.
  • A protein-rich diet is recommended. The puerperal should add white and red meat to his meals. Thanks to red meat and white meat, the saturation of milk will increase.
  • Vegetables are also important for puerperal women. Use seasonal vegetables.
  • Breakfast should be an inevitable meal. Mothers who wake up early to take care of the baby can have breakfast twice a day. Milk production is supported by breakfast made in the early morning and at noon.
  • Postpartum women should stay away from fried and ready-to-eat foods. Such foods will not feed the baby and make the mother gain weight.
  • Dairy products are also included in the postpartum nutrition list. Milk protects the mother’s muscle structure and helps the mother to stay resistant during this exhausting process.

What Should a Postpartum Eat and What Should Not Eat?

Mothers who want to lose their birth weight in a short time should pay attention to their nutrition. In this process, it is important to maintain the amount of milk. In order to clarify this issue, we answered the questions of what should not be eaten in puerperal women and what should a postpartum woman eat. Thanks to the foods on the list, a healthier puerperium is experienced.

Useful Foods:

  • Fruits: Apple, pear, watermelon, plum, strawberry, banana, kiwi, orange, grape, quince, melon, fig
  • Vegetables: Lettuce, parsley, dill, cress, mint, green beans, zucchini, eggplant, tomatoes, cucumbers, peas, broccoli
  • Dairy Products: Milk, cheese, ayran, yogurt, kefir, butter
  • Grains: Bulgur, barley, vermicelli, vermicelli, lentil
  • Breakfast: Olive, halva, tahini, molasses, honey, hazelnut paste, peanut butter, dates

Harmful Foods:

  • Pizza
  • Hamburger
  • Frying
  • frozen meats
  • frozen vegetables
  • frozen fruit
  • sodas
  • fatty meals
  • sugary foods
  • sherbet sweets
  • White flour foods
  • Processed meats such as sausage, salami, and sausage

How is the Postpartum Diet Made? Sample List

We will explain the postpartum diet for postpartum women who reach a certain weight until birth and want to lose these weights. The postpartum diet consists of meals that accelerate the mother’s metabolism and support milk production. Let’s examine this diet now:

When you wake up in the morning

  • 1-2 glasses of water


  • Freshly squeezed juice or 1 serving of fruit or unsweetened compote
  • 1 egg
  • 2 slices of white cheese
  • 4-5 olives
  • Seasonal greens (dill, green onions)
  • 2 slices of whole wheat or rye bread


  • Fennel, anise, nettle tea
  • 3-4 dried dates + 2 walnut kernels


  • 1 bowl of soup
  • Lean red meat – chicken – fish in the size of 4-5 meatballs
  • 1 bowl of yogurt
  • 1 slice of whole wheat or rye bread


  • 1 glass of buttermilk
  • 1 matchbox tahini halva
  • 1 slice of whole wheat or rye bread


  • 1 bowl of soup
  • 1 serving of vegetables or legumes
  • 4 spoons of bulgur or 1 slice of whole wheat or rye bread
  • 1 bowl of yogurt


  • 1 serving of fruit + 1 glass of milk

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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