What should postpartum mothers eat?

Postpartum nutrition supports both recovery and milk quality. During this time, avoid heavy, spicy, and gas-causing foods; instead focus on protein-rich, fiber-filled, and hydrating options.

Drinking 2.5-3 liters of water daily is the foundation of milk production. Include protein at every meal (eggs, chicken, ground meat, lentils, chickpeas). Warm broths—especially lentil and fermented grain soups—provide hydration and easy digestion. Yogurt, kefir, and cheese offer calcium; fish 1-2 times weekly (low-mercury varieties like salmon or sardines) is recommended. Vegetable dishes (spinach, zucchini, carrots) and seasonal fruits should also be on your plate, though the first week, limit gas-forming vegetables (cabbage, broccoli, cauliflower, dried beans) as a precaution.

Breastfeeding mothers can have 1-2 cups of herbal tea daily (fennel, linden); green tea and coffee should be limited as they may make your baby fussy.

Avoid: processed foods, overly salty/sugary items, carbonated drinks, and unexamined postpartum herbal sherbets. Eat small, frequent meals with protein at each.

Every mother's body works differently. If you notice gas, fussiness, or allergy signs in your baby (skin rash, bloody mucus stools), remove the suspected food for a week and test again, then discuss with your doctor.