Nourishing Your Body: Postpartum Nutrition for Moms

Whether you’re one week or one year postpartum, what you eat matters.

I’m sharing this from the heart (and from experience—seven babies later!) because postpartum nutrition is one of the most overlooked yet powerful tools for helping moms feel like themselves again. Food is not just fuel—it’s medicine. Especially after the wild, beautiful marathon of growing and birthing a baby.

Let’s dive into the why behind intentional postpartum nourishment, what foods help the most, and some of the exact protocols I personally use and recommend to my clients.

Why Postpartum Nutrition Is So Important

During pregnancy, your body gives and gives—transferring nutrients like iron, calcium, B vitamins, essential fatty acids, and protein to your baby. You’re literally building another human from scratch! That takes a toll. Then comes birth—often a physically and emotionally intense event followed by sleepless nights, hormonal shifts, and recovery.

In the postpartum period, you’re:

Rebuilding blood volume and tissue (especially if you had tearing or a cesarean)
Balancing hormones (like estrogen, progesterone, and cortisol)
Restoring nutrient stores (many moms enter postpartum depleted)
Producing breastmilk (which requires around 500 extra calories a day!)
Managing inflammation and healing

According to research published in the Journal of Nutritional Biochemistry, adequate postpartum nutrition helps regulate inflammation, support lactation, and reduce the risk of postpartum depression and anxiety.¹

That’s why eating well postpartum isn’t about weight loss—it’s about deep healing and resilience.

Foods That Nourish Postpartum Healing

What to Focus On:

High-quality protein: Vital for tissue repair, hormone production, and energy.
- My go-to is Equip Prime Protein — made from grass-fed beef, no weird ingredients, and so easy to blend into smoothies or oats when you’re short on time.
Healthy fats: Crucial for brain health and hormone balance.
- Think avocado, ghee, pasture-raised eggs, olive oil, wild-caught salmon, and grass-fed butter.
Mineral-rich broths: Bone broth is packed with collagen, gelatin, and minerals that help repair connective tissue and boost gut health.
Complex carbs: Whole grains like oats, quinoa, sweet potatoes, and squash help stabilize blood sugar and support milk supply.
Iron + B12-rich foods: Like liver (or desiccated liver capsules), grass-fed beef, and leafy greens, which are key for energy and mood.
Hydration + electrolytes: Drink lots of filtered water and replenish with electrolytes like coconut water, Element packets, or a pinch of sea salt and lemon.

What to Limit or Avoid:

Refined sugars and flours – these can spike blood sugar, increase inflammation, and contribute to mood swings and fatigue.
Highly processed foods – most contain inflammatory seed oils, additives, and low-nutrient ingredients that don’t support recovery.
Caffeine overload – it’s tempting, but too much can interfere with sleep, hydration, and baby’s digestion if breastfeeding.
Alcohol – it can deplete nutrients, mess with blood sugar, and impact breastmilk.

How to Make Nourishing Yourself Easier

Let’s be real—eating well postpartum is easier said than done when you’re barely sleeping and always holding a baby. Here are some of my go-to tips:

Batch cook or freeze meals ahead of birth (I love bone broth soups, meatballs, and casseroles)
Make smoothies daily — easy to pack in protein, fat, and fiber
- Try: Equip Prime Protein + frozen banana + almond butter + flax + spinach + raw milk or coconut milk
Prep snack stations with boiled eggs, trail mix, nut butter packets, protein balls, or fruit
Set hydration reminders on your phone or use a pretty water bottle to encourage sipping
Ask for help — from your partner, kids, family, or postpartum doula

My Current Postpartum Support Stack

As an integrative health practitioner and mama, here’s what I’m using and loving postpartum:

Equip Prime Protein

Easy to digest, clean ingredients, no added junk. Great for blood sugar balance, recovery, and energy support.
Use code LITTLESOUTHERNWIFE for a discount here.

EQUI Life Daily Foundational Protocol

Even postpartum, your body needs ongoing support to replenish stores, especially if breastfeeding. This comprehensive protocol includes:

15g of plant-based protein
Added nutrition of 22 fruits, vegetables and superfoods
Activated multi-vitamin/multi-mineral support
Electrolyte and energy blend
Probiotic support
Omega 3 fish oil supports brain and heart health
Check it out here.

Organic collagen from Green Compass

Collagen supports tissue healing, hair + skin health, and gut lining repair (especially helpful if you’ve had antibiotics or pain meds postpartum). I mix it into my morning drink or a warm cup of broth. Grab it with an additional $10 off in the cart, here.

The Bottom Line

Postpartum is not just the “fourth trimester”—it’s a sacred, tender time of regeneration. Prioritizing nourishing foods and simple healing rituals helps rebuild your body, regulate your mood, and give you the energy to thrive as a mom.

You deserve to feel strong, supported, and deeply nourished. And you don’t have to do it alone—I’ve got your back every step of the way.

Disclaimer:

This blog post is for informational purposes only and is not intended to diagnose, treat, or replace medical advice from your physician, midwife, or healthcare provider. Always consult with your provider before starting any new supplement or protocol, especially postpartum.

Sources:

The Journal of Nutritional Biochemistry (2013). “Nutrition and inflammation: A review of the effect of diet on inflammation.”
Academy of Nutrition and Dietetics (2020). “Nutrition Care Manual: Postpartum Women.”
Harvard T.H. Chan School of Public Health. “Postpartum Nutrition.”

Want more support? Grab my Postpartum Resource Guide that is JAM packed with tips and areas to focus postpartum to truly heal.