How to replace lost blood and nutrients during postpartum
During birth and in the weeks postpartum, you will experience some blood loss.
Firstly during labour and then in what is referred to as lochia, the cleansing of the uterus and bleeding following birth.
Along with the blood loss is a huge loss of vital nutrients making replenishment with nutrient dense foods a priority of postpartum care.
Food Focus
- The foods that are most supportive of building blood due to their warming nature and high nutrient value are:
- beef, chicken and eggs
- seafood
- cooked greens and dark leafy greens
- soaked legumes
- activated nuts and seeds
- broths, soups and stews
- Iron rich foods
- red meat, offal
- dark poultry meat, liver
- clams, oysters, mussels
- soybeans, tofu, tempeh
- legumes: lentils, quinoa, kidney beans, chickpeas and black eyed peas
- chard, spinach cooked
- beet greens cooked
- cashews, sunflower seeds
- dried figs, dried apricots
- Folate rich foods
- brewers yeast
- legumes: black eyed peas, soy beans, kidney beans, mung beans lima beans, navy beans, garbanzo beans and lentils
- beef liver
- walnuts
- spinach
- kale
- asparagus
- B12 rich foods
- red meat
- offal
- chicken
- chicken liver
- clams, oysters, mussels
- fish
- eggs
- cheese
fermented foods
You may also be interested in...
Just Nourish
Just Nourish lovingly craft wholesome meals that are designed to support you through the journey of parenthood. Our range of nutritionist-designed meals and snacks include nourishing postpartum bundles, kid-friendly snacks and mains to support shared family mealtimes. We prioritise organic and free-range ingredients that are locally sourced, so you can feel good about the real food you’re eating.
Delivering across Victoria.
Dr Claudia Nicholson
Having served the Sydney community for more than 25 years as a General Practitioner, I am passionate about the health and well-being of women, children, parents, and families, and feel strongly a good GP relationship provides a foundation of support, information & education, communication between health practitioners, and care.
I believe it is not only physical and mental health that contributes to our state of wellness, but also the strength of relationships in our lives, and the families and communities to which we are connected.
As a sports woman who runs and swims regularly and a yoga instructor (Sydney Sports Stadium) I am an advocate of preventative and proactive lifestyle choices, and am comfortable combining evidence based medicine with holistic care.
In this regard, I work closely with allied health professionals involved in my clients care including Naturopaths, Chiropractors, Nutritionists etc… and welcome this important aspect of optimising health outcomes. This is particularly important in the areas of child health, fertility, pregnancy and postnatal care, maintaining a modern, fresh, comprehensive and relevant approach.
Learn about the support you didn't know you needed.
We have cherry picked the most useful resources for your fourth trimester so that you don't have to waste precious hours searching.
eBook - Louise Barton + Elisha Wildblood ( Not Another Onesie)
Mama’s Guide to Prepping for Pregnancy, Birth & Beyond
Mama’s Guide to Prepping for Birth, Pregnancy & Postpartum is your ultimate pregnancy and postpartum guide designed to help you feel informed, supported, and ready for every stage of motherhood. Covering key topics for each trimester, birth preferences, a hospital bag checklist, breastfeeding tips, and essential postpartum care, this downloadable PDF is packed with expert-backed advice and practical tools.
Article - Julia Jones (Newborn Mothers)
What is a Doula?
Today, a doula is typically someone who acts as a hub of support, referrals and resources for a person during a major life transition, usually related to birth. Doulas have a holistic approach that considers both mental and physical well-being. Services vary significantly but can include emotional reassurance, information based on scientific evidence, and comfort techniques like massage and nourishing food. The role is not medical, and doulas cannot treat, diagnose or cure any disease.
eBook - Katie Blakely (Katie Blakely Wellness)
The Postpartum Nutrition Guide for Mamas
Hey Mama, are you preparing for postpartum? Or have you just had a bub and wondering how to manage this time, supporting yourself while you nourish and support your bub? This little eBook aims to help you feel prepared for postpartum, provide tips to support yourself, understand the nutritional requirements that come with postpartum, and to help you reach these goals.