Food and recipes
- Try to eat a freshly prepared and warm meal at least twice a day. Try not to eat leftovers. Ask your family, neighboors and friends to cook for you, make a schedule so to have one freshly-cooked meal each day – read more here.
- Privilege easy to digest foods like soups, stews, rice, etc.
- Each meal should contain an ingredient rich in protein (if you are vegetarian think of tofu, almonds, almond paste, tahini, green leafy vegetables, tempeh, nuts, spirulina).
- Drink plenty of water and herbal tea.
- Have healthy snacks and drinks in between. Have them close to the bedside and breastfeeding chair at all times, even at night.
- Include Iron-rich ingredients: sautéed almonds, dark green vegetables every day, dried fruit (soaking before eating), carrots, date milk, tapioca, etc.
- Give preference to fresh, organic ingredients, and eat many root vegetables (carrots, potatoes, etc).
- Sweet herbs are good for digestion and breast milk production (Fennel, cardamom, dill, basil, ginger, cumin, aniseeds).
- Give preference to rice, beans, and legumes instead of wheat. Be aware of legumes quantities and acid-forming foods (tomatoes, pickles, dairy, citrus) you eat. Legumes may create too much gas for some types of persons*. However, since the combination of whole grains and legumes is a good protein provider, when you prepare legumes such as mung beans, chickpeas, aduki beans etc., add some kombu seaweed, dill seeds, cumin, fennel, cardamon, or coriander.
- Avoid usage of strong herbs (peppers, garlic, and raw onion) and citrus fruits.
- Avoid cabbage vegetables as they produce gas (Brussels sprouts, cauliflower, broccoli, etc.) and it can disturb the baby’s proper digestion.
- Avoid coffee and black tea; It will be absorbed in breast milk and can affect the nervous system. It also prevents iron from being absorbed in the blood. Vitamin C helps absorbing iron in the blood so, if you take iron supplements or iron-rich food, make sure you combine it with vitamin C.
- Avoid sage and parsley, as they can reduce milk production.
The Postnatal Support Network (PSN) addresses the importance of a well-prepared and relaxing 40 day postnatal period. It is an international organisation with a non-medical and social network, informing families and especially mothers about this special and delicate time after birth.