The postpartum period is often described as the “fourth trimester”- a time of deep transformation, recovery, and adjustment. It’s not just about your baby’s growth, but also your healing, your hormones, and your heart. After the incredible demands of pregnancy and birth, your body needs just as much care and nourishment now, if not more. Supporting your physical and emotional wellbeing during this time isn’t indulgent, it’s essential.

In the weeks and months after birth, your body is working overtime to repair tissue, regulate shifting hormone levels, and if you’re breastfeeding, produce nutrient-rich milk to support your baby’s development. During pregnancy, your baby draws on your nutrient stores to grow. This means that after giving birth, you may be left depleted in key nutrients such as iron, B12, calcium, iodine, and DHA (an omega-3 fatty acid essential for brain development).

Replenishing these stores is vital, not only for your recovery, but also for your long-term health and energy levels.

Breastfeeding adds another layer to this.

If you're nursing, your body requires extra energy and nutrients to support the production of breast milk. While the body is remarkably efficient at prioritising your baby’s needs, it will often do so at the expense of your own. This is why focusing on nourishing, well-rounded meals and snacks is so important, not just to meet your baby’s needs, but to protect your own reserves and avoid burnout, fatigue, or feeling emotionally stretched thin.

Some of the most important nutrients to focus on during postpartum include protein, calcium, iodine, vitamin B12, vitamin D, alongside plenty of water.

Protein is essential for tissue healing and repair, especially if you’ve experienced tearing, a C-section, or any interventions during birth.

Calcium and vitamin D support bone health and mood stability, while iodine is particularly important for thyroid health and is transferred into breastmilk, making it vital for your baby’s brain and nervous system development.

Lastly, B12 supports energy and red blood cell production, which becomes even more important if you're breastfeeding or follow a vegetarian diet!

One of the kindest things you can do for yourself in this season is to eat in a way that truly supports your healing. Postpartum food doesn’t need to be fancy, but it should be warm, nourishing, and easy to digest. This ensures your body’s energy is primarily focused on recovering.

Soups, stews, and slow-cooked curries with a focus on protein (making them with bone broth can offer even more nutrients) are great to provide essential amino acids like glycine and proline that help rebuild connective tissue and support gut repair. Including protein sources like chicken, beef, lamb, lentils, tofu, or eggs will help repair tissue, stabilise blood sugar, and build strength.

Beneficial fats—like those found in wild-caught seafood, grass-fed meats, eggs, avocados, nuts, seeds, and cold-pressed oils are essential for hormone balance, mental clarity, and the development of your baby’s brain and nervous system.

Lastly, grains and starchy vegetables like oats, potato varieties, quinoa and whole grains provide carbohydrates that are essential for energy, mood, and maintaining milk supply if you’re breastfeeding.

A daily smoothie is a really quick and efficient way to pack in nutrition and get all three macronutrients in a quick and efficient way. It’s also a great snack to consume whilst breastfeeding which will not only nourish you but hydrate you at the same time.

Speaking of hydration, it is often overlooked but incredibly important. Your body needs more fluids than usual, especially when breastfeeding. Keeping a water bottle nearby or a glass of water in the places you typically breastfeed will ensure you are consistent drinking. Additionally, consuming a combination of filtered water, broths and herbal teas throughout that day can support both relaxation and digestion.

Ultimately, nourishing yourself postpartum isn’t just about bouncing back—it’s about building a strong, sustainable foundation for motherhood.

When you care for yourself with the same compassion you give to your baby, everything becomes a little more manageable. Your body has done something extraordinary, it deserves to be replenished, respected, and deeply supported.

You’re not being selfish by putting your health first. You’re being wise, intuitive, and loving; not just for yourself, but for the little one who depends on you.

Written by Courtney Sutton

Clinical Nutritionist