Bringing a new life into the world is beautiful, transformative, and, let’s be honest, exhausting. Amid the focus on your baby’s needs, it’s easy to forget one of the most critical pieces of your recovery: nourishing your own body. Postpartum nutrition isn’t just about weight or diet—it’s about healing, supporting your nervous system, and restoring your energy so you can show up fully for yourself and your baby.
Here’s a holistic guide to postpartum nutrition with Lindsay Farmer, RD, and Dr. Kayla, DPT, and practical ways to integrate it into your life!
EPISODE 29 | HOLISTICALLY WELL PODCAST: HOW FOOD IMPACTS RECOVERY, MOOD & MILK SUPPLY IN THE FOURTH TRIMESTER (WITH DIETICIAN LINDSAY)
Whether you learn best by listening, reading, or watching, there is something for you! You can catch the full conversation on the Holistically Well Podcast—available on all your favorite platforms!
🎧 Holistically Well Podcast on Apple | Episode 29
🎙️ Holistically Well Podcast on Spotify | Episode 29
💻 Holistically Well Podcast on YouTube | Episode 29
KEY EPISODE TAKEAWAYS
🍳 Prioritize protein at every meal to support energy and blood sugar
🥑 Incorporate healthy fats like avocado, nuts, and olive oil for mood support
🐟 Eat or supplement with omega-3s to reduce inflammation and support mental health
💊 Consider magnesium, collagen, and vitamin D supplements for extra support
🥣 Include children in food prep for connection and fun while nourishing yourself
💡 Remember: nourishing yourself nourishes your baby too
Why Postpartum Nutrition Matters
During the first year postpartum, your body is in a state of high demand. Sleep may be inconsistent, energy levels fluctuate, and your body is repairing tissues, producing milk, and recalibrating hormones. Skipping meals, relying on caffeine, or eating low-nutrient foods can contribute to:
- Low energy
- Mood swings
- Difficulty focusing
- Increased stress and anxiety
The good news? Focusing on nutrient-dense foods and mindful supplementation can do wonders for your recovery, mood, and overall well-being.
That’s exactly why I created the Holistically Well Postpartum Program—to give your body the support it needs to truly thrive.
Not sure where to start? That’s where I come in! Schedule a FREE consult with me or my team, and we’ll craft a plan tailored specifically to your body. 👇
Simple, Nourishing Meal Ideas
Raw salads might not feel appealing in the early postpartum months—and that’s actually a good thing! We instead want to focus on warmth.
- Protein-rich meals: eggs, poultry, fish, legumes
- Healthy fats: avocado, olive oil, nuts, seeds
- Mineral-rich snacks: magnesium from dark chocolate, seafood, and leafy greens
- Hydrating beverages: mineral-rich drinks, herbal teas
Including children in simple kitchen tasks—like making energy balls or lactation cookies—can make nutrition fun and create family connection while helping you prioritize your health.
Key Nutrients for Mood and Nervous System Support
Certain nutrients play a crucial role in supporting mental health and energy postpartum:
Herbal support: Tinctures like Nourishing Nerves can help support your stress response and overall nervous system balance.
Omega-3 fatty acids: Reduce inflammation and support mood. Found in salmon, seafood, and also available as high-quality fish oil supplements.
Magnesium: Supports mood, energy, and relaxation. Get it from avocado, dark chocolate, nuts, seeds, or supplements.
Protein: Stabilizes blood sugar and supports energy. Include protein at every meal.
Vitamin D: Can be supplemented by mom and benefits both mom and baby through breast milk.
Incorporating Whole Foods and Organ Meats
Whole foods, including organ meats, are nutrient powerhouses that can be easily integrated into your diet. Tips for making it practical:
Focus on bioavailable forms of nutrients to reduce the workload on your body and maximize absorption. You could even buy wholesale from a local farmer and ask to have organ meats ground directly into your meat packages for convenience!
👉 Use ‘DRKAYLA’ for a discount on Desiccated Beef Liver!
Practical Supplementation for Postpartum
Sometimes, busy postpartum days make perfect meals difficult. Supplements can fill the gaps without replacing real food:
- High-quality fish oil for omega-3s
- Magnesium before bed to support relaxation
- Collagen for added protein and tissue support (click here for a discount using code ‘DRKAYLA’ at checkout!)
- Vitamin D for you and your baby
- Herbal blends like Nourishing Nerves by FullWell for stress support (Code ‘DRKAYLA’ will give you a discount!)
Remember: food first, supplements second—but having reliable support on hand is empowering and practical.
The Synergy Between Mom and Baby
Postpartum health isn’t just about mom or baby separately—it’s a synergistic relationship. For example, supplementing with vitamin D as a nursing parent not only supports your own health but also ensures your baby receives enough through your breast milk. Nourishing yourself directly benefits your baby’s growth, nervous system, and overall well-being.
The Most Important Postpartum Message
You are worthy of being nourished. Amid the chaos of new parenthood, food is a foundational way to restore energy, support mental health, and care for your body. Prioritizing your nutrition is not selfish—it’s essential for being fully present for your baby and making the postpartum experience more manageable and joyful.
Resources to Support Your Postpartum Journey
For additional guidance, recipes, meal planning, and holistic postpartum support:
- Holistically Well Postpartum Program – A complete program to prepare, support, and replenish your body after birth. Learn more here →
- Lindsay Farmer Resources – Meal planning guides, webinars, and self-paced courses on postpartum nutrition. Find her on Instagram: @dietitianlindsay_
You deserve to nourish yourself, mama. Share this blog with a friend who is pregnant or newly postpartum! Knowledge and support are powerful tools for building the next generation of healthy, thriving families.
