Food After Delivery for Indian Mother – Postpartum Diet

Medically reviewed by Dr Kriti Sharma (Obstetrician | Reproductive Medicine, Gynecologic Surgery)

A mother needs to plan her postnatal diet with utmost care because what she eats not only matters for her postpartum recovery, but also for her baby who receives all the nutrients from their mother’s milk.

Benefits of a Healthy Post Natal Diet

The postnatal period, often referred to as the postpartum period, is a time when a woman’s body goes through significant physical and emotional changes. Here are some benefits of following a well-balanced, nutritious diet during this period:

1. Replenishes Lost Nutrients

Childbirth can be physically demanding, and a new mother’s body often loses essential nutrients during the process. To replenish these nutrients, it’s crucial to consume a diet rich in vitamins, minerals, and other vital elements.

2. Promotes Healing

Post-delivery food in India often includes ingredients known for their healing properties. Herbs and spices like turmeric, garlic, ginger, and fenugreek are commonly used to reduce inflammation, aid digestion, and boost immunity. These ingredients help your body recover faster.

3. Supports Lactation

A nutritious diet is essential for maintaining a good milk supply. A nutritious diet is also known to improve the quality of breast milk, whereas unhealthy fats found in fast foods, processed foods, etc., have proven to affect the nourishment the breast milk provides the baby.

4. Improves Mood

You must already know about baby blues and postpartum depression and how commonly they are experienced by new mothers. Eating healthy makes you feel healthier, more energetic, and overall, much happier by providing the right nutrients to your body.

Indian Diet Chart After C-Section Delivery

Indian diet chart after c-section delivery and foods to add in your postpartum diet:

What to eat after c-section delivery in India is one of the most common concerns new moms face postpartum. And we are here to guide you on this:

1. Avoid Salt

Right after giving birth, skip the salt! While it’s essential, too much can mess with water retention and leave you dehydrated. Your body needs sodium, which is naturally found in veggies, meat, and dairy. No worries about flavour – herbs and mild spices have you covered without the sodium overload. Keep it tasty and healthy!

Now, let’s talk about what to sip on – dill water or, as it’s called, Huwa water. It’s basically water infused with dill (a herb), a trick from Indian culture used for centuries. This magic potion helps flush out toxins, tackle water retention, and aid your uterus to shrink back to its pre-pregnancy size.

2. Golden Milk to Your Rescue

Golden milk or haldi-doodh is considered one of the best food after delivery for Indian mothers. It’s anti-inflammatory and a pain-fighting champ. Mix turmeric with your preferred milk for bone-strengthening calcium.

3. Chicken

Traditionally, boiling chicken bones for bone broth is a game-changer for postpartum recovery, supplying essential nutrients to keep your skin elastic and providing crucial amino acids. Chicken also packs vitamin K2, directing calcium to the bones and boosting iron levels after pregnancy. Skip the salt and opt for herbs and spices to flavour your chicken. Enjoy the flavourful goodness.

4. Fish

Dig into fish like rawas (Indian salmon) and sardines for a calcium and omega-3 fat boost. These healthy fats are hormone regulators, support brain function, and keep your skin supple. But, a heads up: because of mercury content, stick to no more than two servings (about 150g each) of fish per week.

Apart from these, some of the best foods we can include in our Indian diet chart after c-section delivery are :

1. Bajra (Pearl Millet)
2. Jowar (Sorghum)
3. Methi (Fenugreek)
4. Oats
5. Garlic Roti
6. Almonds and Walnuts
7. Leafy Greens (Spinach, Kale)
8. Yoghurt

Including a variety of these nutritious foods in the postpartum diet can contribute to a well-rounded and healthy recovery. Always consult with healthcare providers for personalized dietary advice.

Essential Post-Delivery Foods

Let’s delve into the most recommended foods after delivery for Indian mothers:

1. Green Leafy Vegetables

Have you had any leafy veggies today, you must! New mothers are at an increased risk of developing iron deficiency anaemia due to excessive bleeding during delivery. So, mothers must make sure there’s a lot of iron in their diet.

Green leafy vegetables, such as spinach, coriander, and fenugreek, are rich in Vitamin C which helps the body to improve iron absorption. Green leafy vegetables are also rich in antioxidants, vitamins, and other minerals that are crucial for overall well-being and postpartum recovery.

2. Bottle Gourd

Bottle gourd is a rich source of vitamin C, vitamin A, iron, sodium, calcium, magnesium, and phosphorous. It also helps keep you hydrated, lose weight, and increase breast milk supply.

You can consume bottle gourds as a sabzi or juice.

3. Garlic

Garlic is a common ingredient in the Indian kitchens and adding it to your dishes is one of the healthiest and tastiest choices you can make. Garlic has a number of benefits such as strengthening the immune system, treating indigestion, and also increasing breast milk supply.

4. Fenugreek seeds

There’s a good chance someone has already forced you to eat methi ladoos by now. Fenugreek seeds are a great energizer and can help new mothers throughout breastfeeding and postpartum recovery.

5. Sesame seeds

Sesame seeds are rich in iron, copper, magnesium, and phosphorous, and they have found their way into the Indian foods to eat after delivery due to their ability to replenish the body with essential nutrients, regulate bowel movements, and aid in digestion.

6. Whole Sprouted Grains

As the dry grains typically can’t compete with the nutritional value of the sprouted grains, the benefits of sprouted grains have been ingrained in us since childhood. Sprouted grains such as wheat, bajra, ragi, and jowar are some widely recommended foods to eat after delivery thanks to their health benefits.

7. Cumin seeds

Found in almost every Indian dish, the health benefits of cumin seeds are endless as they seem to make everything, they touch healthier, from the blood circulation to immune strength and digestive system. Cumin seeds can also act as an energizer and give you the much-needed energy boost.

8. Almonds

Nuts such as almonds are rich in iron, protein, calcium, zinc, and vitamins B, E, and K, which can help boost body functionality. Almonds can also improve the supply of your breast milk.

9. Eggs

Eggs really deserve an award for their health benefits for new mothers. They are a great source of protein and are rich in a wide range of nutrients such as vitamins A, D, E, and K, folate, choline, and omega-3 fatty acids. Eggs also contain all of the nine essential amino acids that help promote muscle growth, and recovery, while also giving you an immunity boost.

10. Dates

Dates make for a quick, healthy snack as they can help improve blood count. They are also packed with natural sugars which can give you an instant energy boost. Additionally, the polyphenol compounds in dates help improve digestion and brain function.

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Essential Fruits after Delivery for Indian Mothers

Crafting a nourishing postpartum diet is paramount, and including a variety of locally available fruits is the key. Some of the fruits that are the best food after delivery for Indian mothers include:

1. Bananas: Packed with potassium and energy, bananas aid muscle function and combat fatigue, making them an excellent choice for new moms.
2. Papayas: Rich in vitamins A and C, papayas promote healing and boost immunity. Their digestive enzymes can also aid in easing post-delivery discomfort.
3. Guavas: Bursting with dietary fibre, guavas support digestive health and can alleviate constipation, a common concern post-delivery.
4. Oranges: Loaded with vitamin C, oranges enhance collagen production for skin repair, and their hydrating properties are beneficial during lactation (the secretion of milk from the breasts).
5. Berries (Strawberries, Blueberries): Packed with antioxidants, berries aid in reducing inflammation and provide a tasty way to meet your nutritional needs.
6. Apples: High in fibre and essential nutrients, apples contribute to overall well-being and can be a convenient and refreshing snack.

These fruits bring a spectrum of vitamins, minerals, and antioxidants crucial for recovery and replenishment after childbirth. Including a diverse range in your postpartum diet ensures you receive a broad spectrum of nutrients, supporting your health and aiding in postpartum recovery.

Best Indian Food for Newborn Baby

Some of the best Indian foods for newborn babies include:

1. Khichdi
2. Mashed Fruits
3. Ragi Porridge
4. Moong Dal Soup
5. Steamed and Mashed Vegetables
6. Ghee
7. Yoghurt
8. Pumpkin Puree
9. Homemade Cerelac

Introducing your newborn to a wholesome Indian diet is crucial for their growth and development. From nourishing khichdi to easily digestible mashed fruits, as they embark on this flavorful journey, ensure their comfort with TEDDYY Baby Diapers for a happy, mess-free mealtime. Take care of yourself and your baby during this important stage!