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

By Team Fitmoms

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.