Few expecting mothers are taught what to eat after birth to support their postpartum recovery.
Everyone prioritizes nutrition during pregnancy. But did you know that postpartum nutrition needs are just as important if not more? Postpartum nutrition can have a big impact on healing, energy, digestion, and recovery during the first weeks with a new baby.
In this episode of the Postpartum Prep Podcast, I sat down with Carla from Carla Sage Birthwork to answer real listener questions about postpartum healing foods, recovery, cravings, and nourishment after birth.
Read on for the highlights - or catch the full episode on YouTube, Apple Podcasts, or Spotify.
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You Probably Don’t Need Expensive Superfoods
Carla shared that she does not believe there is one magical food that will fix everything after birth. Instead, she explained that the best postpartum nutrition is often simple, affordable, and accessible.
She described postpartum healing foods as:
Warming foods
Slow-cooked meals
Seasonal foods
Broths and meat stocks
Slow-cooked vegetables
Nourishing fats
This includes foods like:
Soups
Stews
Congee
Slow-cooked meats
Sweet potatoes
Pumpkin
Apples with cinnamon
Broth and meat stock
These foods may sound simple, but they can be deeply nourishing during postpartum recovery.
Why Warm Foods Matter After Birth
Carla mentioned the importance of warm foods after birth, because digestion is much weaker in postpartum.
She used an Ayurvedic analogy to describe how before birth, digestion is like a burning fire. After birth, it can feel more like a small candle flame. This is why many mothers notice digestion feels more sensitive during the fourth trimester.
According to Carla, warm and cooked foods may help support that weakened digestive system. Cold and raw foods may be harder for the body to process during early postpartum healing.
This is why she recommends focusing on:
Warm soups
Stews
Cooked fruits
Warming spices
Soft and hydrating meals
Warming spices like cinnamon and ginger
This focus on warming foods is found in traditional postpartum healing practices around the world.
Foods to Avoid in Early Postpartum
Carla also explored foods that may feel less supportive after birth. She shared that cold and raw foods can sometimes dampen digestion during postpartum recovery.
This includes:
Cold salads
Raw vegetables
Raw juices
Iced drinks
Raw snack foods
She explained that even foods often labeled as “healthy” may not feel supportive in the first weeks postpartum.
That does not mean mothers need strict rules or perfection. Instead, it can be enough to simply focus warmth, gentleness, and easy digestion while the body heals.
Is It Okay to Follow Postpartum Cravings?
Carla spoke openly about balance and not becoming overly restrictive with food after birth.
She shared that cravings can still be honored thoughtfully.
For example, if a mother is craving ice cream, she might pair it with something warm like apple crumble or make a warm custard with cinnamon instead.
The goal is not perfection - the goal is to support healing while still caring for emotional wellbeing.
The First Six Weeks After Birth Matter
Carla explained that the first six weeks postpartum are a unique healing window.
In the early weeks, softer and more hydrating foods are often easier to tolerate.
As digestion strengthens, mothers can usually return to more variety and flexibility with food.
Instead of pressure or rigid rules, it focuses on warmth, nourishment, and caring for the motherbaby dyad after birth.
Watch or Listen to the Full Episode
Carla offers a gentle and supportive perspective on postpartum recovery.
The full conversation explores:
Postpartum healing foods
Nutrition for postpartum recovery
Warming foods
Digestion after birth
Postpartum cravings
Traditional postpartum care practices
Listen to the full episode of the Postpartum Prep Podcast on YouTube, Apple Podcasts, or Spotify.