New mothers can ensure their good health with a properly determined postnatal diet. It helps women’s bodies heal from the fatigue of pregnancy and labor. Whether you have had a normal delivery or C-section, the primary step towards regaining your energy is staying hydrated. Especially foods rich in vitamins and nutrients are an essential part of a healthy diet after C section. Women breastfeeding more than one kid or are underweight must level up their food intake to meet their nutritional needs.
You must avoid junk foods and sustain energy levels with food items abundant in fats or carbohydrates. Consider creating your first trimester pregnancy food chart that can provide valuable guidance on essential nutrients during this critical period. All in all, the diet must offer plenty of opportunities to attain the requirements of new mothers. In this blog, we will talk about the postnatal diet for Indian mothers after both, C-section & normal delivery.
Postnatal Diet for Both C-Section and Normal Delivery
Are you a new mother wondering about your food options for quick recovery? You must consult your gynecologist for a postnatal diet chart to ensure the baby also gets the much-needed nutrients with breastfeeding. Rather than consuming heavy meals all at once, try to spread out the meals throughout your day. It is suggested to have a diet filled with calcium, proteins, multivitamins, fiber, and iron. Moreover, here are the food groups and food items to include in the diet.
1. Iron
A woman loses plenty of blood throughout and after delivery which can make her lethargic and weak. That is why, her postnatal diet must refill the iron stock in her body. Eat iron-rich food items like red meat, walnuts, dry fruits, oysters, dried beans, and figs. However, limit the consumption quantity to avoid constipation.
2. Proteins
Consuming protein-filled food for normal delivery mothers is the best way to heal their tissues and ensure the kid’s healthy growth. Additionally, it assists in maintaining your muscles after the surgical operation. You should eat milk and cheese, eggs, dried beans, chicken, peas, fish, nuts, and meats.
3. Fresh Fruits and Green Vegetables
Citrus fruits offer ample benefits, ranging from enhancing milk production for breastfeeding to boosting your immune system. Furthermore, add green vegetables to your postnatal diet and get a lot of folates, vitamin A, and iron. While you can eat raw fruits or their juices, veggies can be consumed in salads or cooked forms.
4. Whole Grain Food Items
When it comes to after delivery food for mother, brown rice and brown bread are a must-have. They provide carbohydrates to retain breast milk production and energy levels. If you experience irritation during the morning and sleepless nights, eat whole-grain cereal for breakfast.
5. Calcium
Despite having calcium supplements and a rich diet during pregnancy, it possibly causes a loss of calcium from your body. Since lactation requires additional calcium, include milk products and milk, soybean, ragi, radish leaves, and Bengal gram in the postnatal diet. This will aid in refining bone density, speed up recovery, and prevent osteoporosis.
6. Fibre
New mothers mostly complain about constipation since they cannot apply pressure due to the possible rupturing of stitches. Therefore, you must consume fiber-rich foods like vegetables, whole grains, legumes, nuts, and fruits. It aids in convenient bowel movement and digestion.
7. Vitamin-Rich Foods
A vitamin-rich diet after C section is relevant to repairing tissues and helps in collagen production for making new ligaments, skin, and tissues. Include broccoli, fenugreek, spinach, watermelon, orange, grapefruits, and strawberries in your diet for vitamin A and vitamin C. This will assist in strengthening your immune system and combat infections.
8. Sufficient Water Intake
As aforementioned, new mothers’ diet involves calcium, vitamins, pain-relieving medicines, vitamins, and iron supplements. This may result in constipation due to insufficient water intake. Ideally, you must increase warm water consumption in the postnatal diet to prevent dehydration.
9. Indian Spices
There is no denying that Indian foods have plenty of healing powers to fulfill the nutritional needs of new mothers. That is why, their postnatal diet should include spices like Jeera for milk production and digestion. Similarly, Ajwain helps regulate your baby’s digestion and motion while hing is beneficial for flatulence or gas issues faced by most mothers.
10. Essential Fatty Acids
Meals that are rich in long-chain fatty acids and DHA assist in reducing the common issue of postpartum depression after childbirth. So, the food after delivery for Indian mother should include chia seeds, walnuts, sardines, flaxseeds, tuna, and salmon. Their inclusion in the maternal diet also ensures brain development.
Diet After C- Section and Normal Delivery – Do’s and Don’ts
You should be mindful of foods to avoid while breastfeeding to ensure the health of both mother and child.
- Do not include spicy or acidic foods, alcohol, and junk or fried foods in the postnatal diet.
- Drink coffee and tea in moderation as they have high caffeine levels which may complicate your baby’s growth.
- Any type of gas-forming food for normal delivery mothers is strictly prohibited. This includes chola, urad dals, chawal, rajma, besan, channa, dry peas, pickles, and green peas.
- Do not eat rice and ghee for the initial 3-4 days after the surgical operation. Afterward, you can gradually increase its consumption.
- Try to avoid cold food items and drinks and follow a healthy postnatal diet. It helps mothers avoid catching cold and in turn, the baby’s wellness is also assured.
Conclusion
New mothers must be cautious of their eating and drinking habits since it might impact their health as well as milk production. Maintain your well-being with the consumption of delicious yet healthy items. This will help you stay satiated and fit. Do not do a crash diet to hastily get back in shape but take it slow and give your body the much-needed rest and nutrition. Rather, adopt a balanced diet to avail all the micro and macronutrients required for you and the baby.
The period after delivery, be it normal or cesarean, can be challenging. Nonetheless, a nutritious postnatal diet may assure a blissful motherhood. Try to consume easily digestible foods as they assist in preventing bloating and gas formation. Make sure to consult your healthcare provider before starting a new diet. Meanwhile, keep yourself hydrated and you are good to go!