Soups, bone broth, stews and curries are all great options. Because the postpartum phase can be hectic with a newborn, many people “meal prep” these foods in advance by storing them in the freezer for thawing or reheating when needed.
Pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, soymilk, black beans, edamame, potato, brown rice, yogurt, oatmeal, kidney beans, banana and dark chocolate are all great options.
Beef liver, oysters, potatoes, mushrooms, dark chocolate, tofu, turkey chickpeas, avocado, figs, spinach, asparagus, and sesame seeds are all great sources.
Eggs, fish and fish skin, bone broth, slow-cooked meats and organ meats, oats, tofu, beans and lentils, and nuts and nut butters are all great sources. Eat foods high in Vitamin C like citrus (orange, grapefruit, lemon and lime), berries (blueberries, raspberries and blackberries), and broccoli to encourage further collagen production in the post-partum body.
Post-natal supplements that include “galactagogue” ingredients, such as fenugreek, to support milk production can be ideal for lactation support, too. Download the ELLEMENT mobile app to add any symptoms you’re experiencing, get a daily reminder to take your supplement, and get daily personalized and science-based nutrition and supplement recommendations.