What to Eat After Giving Birth and Breastfeeding in India – A Complete Guide

By Aditya Tiwari

Updated on 25 Mar 2025

A new mother enjoying a healthy postpartum meal while holding her baby.

Bringing a baby into the world is a life-changing experience, and your body needs time to heal. The right nutrition can speed up recovery, boost energy, and support breastfeeding. A well-balanced postpartum diet not only helps in regaining strength but also ensures your baby gets essential nutrients through breast milk.

In this guide, we will explore the best foods to eat after delivery, dietary recommendations for breastfeeding mothers, and what to avoid for a healthy recovery.

Why Nutrition is Crucial Postpartum

After childbirth, your body undergoes several hormonal and physical changes. Eating nutrient-rich foods can:

Aid in faster recovery
Support milk production for breastfeeding
Improve digestion and metabolism
Help regulate postpartum weight loss
Boost immunity and energy levels

A mother breastfeeding her baby while eating a healthy meal.

Postpartum Diet Chart: Best Foods for New Mothers

1. Protein-Rich Foods for Healing

Protein is essential for tissue repair and maintaining muscle strength. Incorporate these protein-rich foods:

Eggs
Chicken and fish
Lentils and beans
Greek yogurt
Nuts and seeds

2. Healthy Fats for Hormone Balance and Baby’s Brain Development

Fats are essential for hormonal balance and help with postpartum recovery:

Avocados
Ghee
Olive oil
Nuts
Fatty fish
Chia and flax seeds

3. Iron-Rich Foods to Combat Fatigue

Iron levels drop after childbirth, leading to fatigue. To boost iron levels naturally, include:

Spinach and kale
Lean red meat
Quinoa
Chickpeas
Pumpkin seeds

4. Whole Grains for Energy and Digestion

Whole grains provide fiber and sustained energy throughout the day:

Oats
Brown rice
Quinoa
Whole wheat bread
Millet

5. Hydrating Foods and Fluids for Breastfeeding

Hydration is key to keeping up milk supply and preventing dehydration:

Water
Coconut water
Herbal teas
Warm soups and broths
Hydrating fruits

A selection of protein-rich foods like eggs, lentils, and yogurt.

What Not to Eat After Giving Birth

Caffeine: Can make the baby fussy and disrupt sleep.
Processed Sugars: Lead to energy crashes.
Spicy or Gas-Producing Foods: Garlic, onion, and beans may cause colic in babies.
Alcohol: Even small amounts can pass into breast milk.

A selection of foods to avoid, including coffee, alcohol, and processed snacks.

Postpartum Meal Plan Example

Breakfast

Oatmeal with nuts and bananas
Herbal tea

Lunch

Grilled salmon
Quinoa
Steamed greens

Snack

Greek yogurt with chia seeds and honey

Dinner

Lentil soup with whole wheat bread and avocado

Drinks

Lemon water or coconut water throughout the day

Final Thoughts

Eating well after childbirth is not just about losing weight but about healing your body and ensuring a good milk supply for your baby. Focus on a diet that is rich in whole, unprocessed foods and stay hydrated. Taking care of your nutrition is an important part of taking care of your newborn.

Frequently Asked Questions

Everything you need to know about the product and billing.

What is the best diet plan for postpartum weight loss?

A balanced diet with lean proteins, healthy fats, and complex carbs supports recovery and boosts metabolism. Nutrient-dense meals with vegetables, iron, and omega-3s help with healing and energy levels. Staying hydrated aids digestion, and eating at regular intervals prevents energy crashes. Avoid crash diets, as they can slow metabolism and affect milk supply.

How to stay motivated to lose weight after pregnancy?

Focus on overall well-being instead of just weight loss. Set small, realistic goals like daily movement or healthier food choices. Enjoyable workouts, tracking progress beyond the scale, and accountability through a support system can help maintain motivation. Consistency matters more than intensity, and sustainable habits lead to long-term results.

How to stop emotional eating after pregnancy?

Recognizing emotional eating triggers is the first step. Pause and assess if hunger is real or driven by stress or fatigue. Replace eating with activities like deep breathing, journaling, or short walks. A structured meal schedule, proper sleep, and hydration help control cravings and build healthier eating habits.

How to handle stress eating?

Stress eating is often a coping mechanism. Identifying stressors and addressing them through relaxation techniques like deep breathing or stretching can help. Eating balanced meals reduces sudden cravings, and keeping nutrient-rich snacks on hand prevents impulsive eating. Over time, mindful habits replace food as a stress response.

What workouts are best for new moms?

Low-impact exercises like walking, yoga, and bodyweight strength training help rebuild strength safely. As endurance improves, squats, lunges, and light resistance training can enhance muscle tone. Short, structured workouts fit into a busy schedule, and listening to the body ensures steady progress.

What is the role of nutritionist-approved food in postpartum recovery?

Nutritionist-approved food focuses on balanced, whole ingredients that aid healing, energy, and metabolism. It includes lean proteins, healthy fats, fiber-rich carbs, and essential vitamins to support recovery and overall well-being. Eating nutrient-dense meals helps regulate hormones, improve digestion, and sustain energy levels for new mothers.

What does a nutritionist plan for weight loss include?

A nutritionist-designed weight loss plan focuses on balanced meals that support metabolism and sustainable fat loss. It includes lean proteins, fiber-rich carbohydrates, and healthy fats to keep energy levels stable. Portion control, meal timing, and hydration play key roles. Instead of restrictive diets, the plan encourages whole foods and mindful eating to promote long-term results.

What is the difference between a nutritionist and a dietitian?

A nutritionist provides general guidance on healthy eating, weight management, and lifestyle-based nutrition. They may specialize in areas like postpartum health or sports nutrition. A dietitian, on the other hand, is a certified healthcare professional who undergoes clinical training and can create medical nutrition therapy plans for conditions like diabetes or digestive disorders. While both focus on nutrition, a dietitian has formal credentials and can work in medical settings.

Who is a nutritionist?

A nutritionist is a health professional who specializes in food, diet, and nutrition to help individuals achieve their health goals. They provide guidance on balanced eating, weight management, and lifestyle-based nutrition. Some nutritionists focus on specific areas like postpartum recovery, sports nutrition, or gut health. Unlike dietitians, nutritionists may not always have formal medical training, but they play a key role in promoting healthy eating habits.