Here I am going to share 12 healthy snacks for postpartum recovery. These snacks are healthy, delicious and balanced for optimal postpartum healing.
Postpartum is always so much better when you are satiated and well nourished.
I have noticed the difference in my mood, energy levels and digestion when I am eating nourishing foods and snacks regularly, especially in postpartum.
Postpartum is such a crucial time to eat nourishing foods: for optimal healing from birth, for blood circulation, for breast milk supply (if breastfeeding) and to sustain you through all of your hormone changes.
As a Holistic Nutrition Consultant for Postpartum, I have experienced both types of postpartum, two of which I did not properly nourish my body and two where I did.
My third postpartum was by far the best, as I had hired a Postpartum Doula, who made delicious and nutritious snacks (some of which are in this post). So I never went without a delicious snack a few metres away.
The wonderful thing about many of these snacks is that you can batch make them and freeze them in advance, so that you have plenty at your disposal for when the time comes.
What I will cover in this post
- What kind of ingredients that are best for postpartum recovery
- What foods to avoid during postpartum
- 12 healthy snacks for postpartum
What kind of ingredients that are best for postpartum recovery
Whenever you are eating during postpartum (think the first six weeks after birth), then consider these three things. You want to eat foods that are:
- Warm
- Soft
- Easily digestible
Eating warm foods that are soft and easily digestible are optimal for recovery, especially while your uterus shrinks back to its pre-pregnancy size and your digestive system is still returning to its normal functioning.
If you are breastfeeding, then these kind of foods (also known as lactogenic foods) are wonderful to boost and nourish milk supply:
- Brewer’s yeast
- Spirulina
- Barley grass
- Moringa
- Apricots
- Almonds
- Asparagus
- Brown rice
- Carrots
- Coconut water
- Dandelion greens
- Garlic
- Ginger
- Green beans
- Papaya
- Millet
- Oatmeal
- Peas
- Sesame seeds
- Sweet potato
- Watercress
And of course, water is a winner! It is so important to keep up hydration while breastfeeding especially. I always notice when my milk supply drops, and it is often when I have not had enough water during the day.
Also, eating nourishing and warm vegetables and soft meats are wonderful for postpartum. I love drinking bone broth as a nourishing and warm drink (packed with so many nutrients).
What kind of foods to avoid during postpartum
If it is best to eat warm, soft and easily digestible foods, then it is best to avoid cold and hard foods.
Other foods you want to avoid are any foods that are not ideal for your digestive system, so try avoiding:
- Ice cream
- Soft drinks
- Chocolate
- Lollies
- White bread
- Peppermint (if breastfeeding, it can lower milk supply)
- Raw vegetables and hard fruits
- Caffeine should be limited as it sucks up the water available for breast milk.
12 Healthy Snacks for Postpartum
Most of these snacks are my own, but I have found some others from other blogs that I thought I would share. Many of these snacks can be prepared and frozen in advance, but some are better for making on the day of consumption.
If you have family or friends who can help make some of these snacks in advance, you can make a day of it and it will be a great help to you for when you are in the thick of postpartum.
Chocolate Covered Dates with Almond Butter: this delicious snack contains magnesium, protein and good fat for optimal postpartum recovery.
Healthy Rich Chocolate Mousse: this delicious mousse is refined sugar free, easy to make and contains a good source of protein and fat.
Gluten Free Lactation Cookies: these oh so scrumptious and healthier lactation cookies are made of brewer’s yeast, collagen and made without gluten and refined sugar.
Healthy Creamy Coconut Almond Mousse: this mousse is dairy free, made with coconut cream, which has great antimicrobial properties, and almond butter, which helps to nourish breast milk.
Nourishing Labour Aid: this drink made of lemon, lime, coconut water, sea salt and honey, is full of electrolytes, immune supporting goodness and flavour. It is great for birth, but can be consumed during postpartum, too.
Healthy and Irresistible Chocolate Nut Bars: these chocolate nut bars are one of my favourite treats. They are filling, nutritious, packed with delicious ingredients for postpartum, like oats and nuts.
The Tastiest Chocolate Mineral Milk: this chocolate mineral milk has been my recent favourite postpartum drinks to date. It’s full of good fat, collagen and flavour. I can whip it up in about two minutes – it is that simple!
Healthy and Delicious Nut Free Apple Crumble: I love this apple crumble as it is full of flavour, nut free (for someone who is allergic to peanuts and walnuts, that’s a win!) and is one of those warm, wintry desserts that leaves you feeling satisfied.
Eggless Banana Blueberry Muffins: you can certainly replace the extra baking powder with egg for this recipe, for a more nutrient dense muffin. But the recipe itself is delicious and I love the combination of banana and blueberry.
No Bake Apricot Energy Bars: this recipe comes from The Whole Bowl Co, so it is not my own. However, it contains delicious and postpartum-friendly ingredients like apricots, cashews and pumpkin seeds.
Some other easy postpartum snacks:
- Trail mix (make sure it has only whole ingredients and no added sugar)
- Almond butter cups (Pour 1-2 dollops of almond butter on baking paper and drizzle some dark melted chocolate on top. Refrigerate for 30 minutes and serve as desired).
More on the blog
The Importance of Probiotics for Postpartum
Leave a Reply