Becoming a mother places unique demands on the body. Between recovery, breastfeeding and disrupted sleep, mothers need more nutrients to rebuild strength, support milk production and maintain steady energy levels. Diet plays a significant role during this period, helping the body replenish what was lost during pregnancy and delivery.
Common nutritional challenges after childbirth include:
- Increased need for iron and calcium
- Higher calorie and hydration demands for breastfeeding
- Digestive changes and irregular appetite
- Low fibre intake
- Limited time to prepare balanced meals
While every mother’s recovery is different, simple whole-food choices can help support the body during this important stage.
What you eat can influence your energy, digestion and overall wellbeing after childbirth. A few simple habits can make postnatal nutrition more effective and easier to manage.
1. Prioritise complex carbohydrates and fibre
Root vegetables, whole grains and beans provide slower-releasing energy, fibre and prebiotics to support digestion and gut health during the early weeks of recovery.
2. Include calcium- and iron-rich whole foods
Pregnancy, childbirth and breastfeeding place extra demands on the body, so you might need more calcium and iron to support bone health, recovery and daily energy. Foods like leafy greens, tofu, nuts, meat and organ meats can help meet these needs. You can also complement these foods with calcium or iron supplements if needed, but do check with a healthcare professional first to ensure they’re suitable for you.
3. Eat a diverse range of foods for microbiome support
A varied diet helps improve maternal gut bacteria, which is important because babies acquire their gut and skin microbiome from their mothers during birth and breastfeeding. A diverse diet may also support allergy prevention in infants.
1. Garlic roasted chicken
Ingredients:
- 1 chicken
- 4 pcs baby garlic
- 3 tbsp olive oil
- 1 tbsp salt
Season the chicken with salt and olive oil, and massage thoroughly to coat evenly. Place on a roasting tray with baby garlic, and roast at 180°C for 40 minutes.
2. Roasted vegetables
Ingredients:
- 10 pcs shiitake mushrooms
- 200g kailan
- 1 tbsp salt
- 2 tbsp olive oil
Lay shiitake mushrooms and kailan on a roasting tray. Season with salt and olive oil. Roast at 180°C for 15 minutes.
Tip: You can find these fresh ingredients easily on FairPrice Online.
Consistency is key during postnatal recovery. Nourishing, whole-food meals paired with enough hydration and a variety of vegetables help new mothers regain strength, support breastfeeding and feel more energised day to day.
Support your recovery with women’s health supplements available at FairPrice Online. Or visit a nearby Unity store and chat with our friendly pharmacists for personalised advice on supplements and recovery routines.
