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Your Postpartum Superfood List

“After delivery, the new mother is weak, sensitive and susceptible.  She has provided nourishment and energy to the child during its entire development, undergone the exertion and resulting fatigue of labor, and blood loss, during and after delivery.  Any health problem, arising during this time, could b difficult to treat, and in some cases, impossible to cure.  Administering special remedies (to strengthen and protect) can provide the necessary care and attention, right from the beginning of the postpartum phase.” ~ Charaka Samhita

Thank you for nourising Mama and Baby with postpartum foods!

Thank you so much for helping make it possible for the new family to bond, rest, recover and rejuvenate during our precious postpartum time. They are following recommendations for the incredible window of life for baby and Mama, known as a postparum retreat. The foods below ensure healthy breastmilk and prevent Mama and baby from suffering postpartum discomforts. Thank you so much for honoring this new family so lovingly by following these guidelines. Here are some recipe inspiration as well {look for #mayurveda}. 

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Foods in bold are extra superfoods for postpartum!

Nourishing Grains

• Amaranth           
• Cream of rice 

• Cream of wheat 
(farina) 
 ~ especially good for milk production
 
• Couscous, especially Israeli
• Essene {sprouted} bread, toasted 
   
• Oats ~ especially good for milk production

• Quinoa
• Semolina flour 


• Tapioca 

• Whole grain, unrefined flours 

• Whole 
wheat flour 
~ especially good for milk production

• White or basmati rice 


Kitchen Herbs

• Ajwain seeds ~ rich in calcium, good to use in soups 

• Fennel seeds 
~ especially good for milk production

• Fenugreek seeds 
~ especially good for milk production

• Fresh or dried fenugreek {methi} leaves 
~ especially good for milk production

• Basil 

~ fresh or dried {especially good for digestion}
• Bay leaves 

• Cilantro leaves 

• Cumin 
{for digestion, milk production and involution}
• Caraway 

• Caradamon 
~ especially good for milk production

• Clove 

• Cinnamon 
{improves digestion + recovery}
• Curry leaves 

• Dill, fresh or dried {great for pitta-type Mamas}
• Ginger ~ fresh preferred over dried powder
• Black pepper
• Hing (asafoetida) 
{especially good for vata types with gassiness}
• Licorice
• Lime
 + lemon + tamarind {sour taste balances vāta}
• Mustard seed
• Marjoram
• Nutmeg {helps with sleep}
• Oregano
• Parsley
 ~ fresh or dried
• Paprika
 {digestive but not too spicy}
• Pippali {long pepper, found in Indian markets, especially good for respiratory system}
• Tarragon
• Thyme

• Tarragon
• Turmeric ~ {purifies breastmilk, use in food, do not take pills or in medicinal quantities as it would be too drying}
• Vanilla {increases love, peace and sweetness}

Vitamin Rich Vegetables

• ​artichoke hearts
• 
􏰀 asparagus

• ​􏰀 beet

• 􏰀 carrot
• 
􏰀 cilantro

• 􏰀 chayote
• 
􏰀 chard

• 􏰀 eggplant
• 􏰀 fennel
 bulb
• 

􏰀 kale

• 􏰀 okra

• 􏰀 parsnip

• 􏰀 pumpkin

• 􏰀 spinach
, cooked
• 􏰀 summer squashes

• 􏰀 yams

• 􏰀 winter squashes

Nourishing Sweet

• Date sugar 

• Whole Cane Sugar
• Rapadura 

• Molasses 
~ especially good for postpartum recovery
• Maple syrup 

~ especially good for postpartum recovery

Protective Fats

• Ghee (clarified butter) 

• Sesame oil 
{makes a great postpartum massage oil too, so get plenty!}
• Cacao butter 

• Highest lignan Flax oil 

• Coconut oil 

• Coconut butter; coconut manna
• Coconut milk
• Olive oil 

• Toasted sesame oil 


Enlivening Fruits



• 􏰀Apples, Pears (to be cooked only and ideally with cinnamon, clove, cardamom, etc)
• Avocados
• 􏰀 Tamarind
• 􏰀 Dates
• 􏰀 Pomegranate

Perfect Proteins

• 􏰀Adzuki beans
• 
􏰀Milk
 or mylk {almond, sesame, coconut, etc.}
• 􏰀Yogurt
 {plain, in small amounts wuth black pepper or cinnamon added}
• Ricotta cheese or other fresh cheese
• Cottage cheese
• 􏰀Split hulled mung dal {yellow} or sprouted mung dal {green}
• 􏰀 Lentils
• 􏰀Chicken, lamb or fish for soups / stews / curries for nonvegetarians
• Paneer
• Almonds
• Roasted tahini
• Quinoa

• Amaranth


Teas + ​Beverages

• 􏰀Mothers Milk Tea {I recommend Traditional Medicinals brand}
• 􏰀More Milk tincture from MotherLove

• 􏰀Warm and room temperature spring water or filtered water
• 􏰀Dashamoola Tea {purchase from Banyan Botanicals or Gopala herbs}


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Foods to Avoid Postpartum

These foods can cause severe gas and constipation for Mama and painful colic for baby, among other disturbances to the very sensitive post-birth systems of both Mother and baby. Avoiding these foods is a natural means of preventing digestive discomfort, bodily pain, sleep disruption, and nervous system disturbance for baby and the whole family. While it may take a little more effort, it is well worth preventing the postpartum troubles that unfortunately have become commonplace in our modern world. 

• leftovers or frozen food􏰀 {eat food on the same day it is prepared} 
• raw veggies
• 􏰀raw apples or pears
• 􏰀raw onion and garlic

• 􏰀tomato
• 􏰀radish {and radish family, such as daikon}
• 􏰀hot chilies
• 􏰀cold beverages, cold water
• 􏰀alcohol
• 􏰀excess caffeine, choose tea over coffee
• 􏰀excess salt during first 4-5 days {even avoid if possible}

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In general, foods should be warm, freshly prepared by a loving person who cares for the mother and baby.
Here are some of my favorite postpartum recipes, great for early postpartum
Asparagus + Parsley
Creamy Dal
Ghee
Ginger Sweet Potatoes 
Ojas Ladoos
Pancakes
Poha - Indian Flat Rice Dish
Roasted Squash 
Sesame Carrots 
Thumprint Cookies 
Winter Soup