Ancestral Foods for Postpartum Healing and Breastfeeding
An ancestral or traditional diet focuses on eating whole, nutrient-dense foods similar to those consumed by our ancestors, emphasising foods that are minimally processed and closer to their natural state. Adopting an ancestral diet during the postpartum period can be incredibly beneficial, as it naturally includes many of the nutrients needed for recovery after childbirth, supports breastfeeding, and helps balance hormones.
Here's how a postpartum ancestral diet might look:
Focus on Nutrient-Dense Whole Foods
Proteins: Opt for grass-fed meats, free-range poultry, wild-caught fish, and organ meats. These are high in essential amino acids, iron, omega-3 fatty acids, and fat-soluble vitamins (A, D, E, and K), which are crucial for healing, energy, and milk production if breastfeeding.
Fats: Emphasize healthy fats from sources like avocados, coconut oil, olive oil, butter or ghee from grass-fed cows, and fatty fish. These fats are vital for hormone production and provide a concentrated source of energy.
Vegetables and Fruits: Incorporate a wide variety of colorful vegetables and fruits. They are rich in vitamins, minerals, antioxidants, and fiber, which help support overall health, digestion, and nutrient absorption.
Fermented Foods: Include foods like yogurt, kefir, sauerkraut, and kimchi, which are rich in probiotics. These support gut health, which is essential for nutrient absorption and immune function.
Nuts and Seeds: A good source of essential minerals, healthy fats, and protein. Soaking nuts and seeds can improve their digestibility.
Foods to Include for Specific Postpartum Needs
Bone Broths: Rich in minerals and collagen, bone broths can support joint health, digestion, and provide easily absorbable nutrients.
Organ Meats: Particularly liver, which is high in iron, vitamin A, and B vitamins, can help replenish nutrients that may have been depleted during pregnancy and childbirth.
Seafood: Especially fatty fish like salmon, sardines, and mackerel, which are high in omega-3 fatty acids, important for brain health and reducing inflammation.
Considerations for a Postpartum Ancestral Diet
Hydration: Ensure adequate fluid intake, especially if breastfeeding, to support milk production and overall hydration.
Caloric Needs: Postpartum, especially during breastfeeding, women's caloric needs are increased. An ancestral diet, rich in fats and proteins, can help meet these increased demands.
Protein demand: research shows increasing protein intake to 1.5g per kg of ideal weight is incredibly beneficial for women recovering from childbirth, as well as to support lactation.
Diversity: Aim for a variety of foods to cover the spectrum of nutrients needed during the postpartum period.
Quality: Whenever possible, choose organic, pasture-raised, and wild-caught options to minimise exposure to pesticides, antibiotics, and hormones.
Adaptations for Modern Living
While an ancestral diet can provide a framework for healthy eating postpartum, it's essential to adapt it to modern needs and conveniences. This means not being overly strict and allowing for personal preferences and lifestyle considerations. For example, while legumes and whole grains are not traditionally part of a strict ancestral diet, they can be included if they are well-tolerated and prepared properly (e.g., soaked, sprouted) to improve digestibility and nutrient availability. I would also add, that if you cannot afford organic, grass-fed, it’s still ok to buy these foods and best to include them regardless of their provenance. They will still be very supportive and provide you with ideal nutrition during this time.
Listening to Your Body
Every woman's postpartum journey is unique, and nutritional needs can vary widely. It's important to listen to your body and adjust your diet according to how you feel, your energy needs, and any specific health considerations. Consulting with a healthcare provider, particularly one knowledgeable about nutrition and postpartum health, can provide personalised guidance tailored to your specific needs.
