The Power of Sattvic Food: Supporting Pregnancy and Postpartum Recovery Naturally

By Team Fitmoms

Updated on 2 Jun 2025

A bowl of Sattvic food ingredients like fresh vegetables, legumes, seeds, and whole grains, ideal for postpartum nourishment and smooth digestion.

Fresh vegetables, fruits, and other sattvic foods support mothers with the pregnancy and postpartum nourishment.

Pregnancy is a transformative time in any mother's life. It brings physical, emotional, and spiritual changes with it. While so much attention is directed towards the baby, we often miss out on caring for the mother. The changes they go through are frequently unspoken and unnoticed. All the hormonal changes and the complex delivery process take a toll on the new mother's body. Pregnant women and new mothers need the proper nutrition to regain their strength and spirit and bring balance in their body, mind, and soul. The gentle healing of sattvic food can be just the thing they need. It offers nourishment and replenishes the mother towards health and healing.

What is Sattvic food, really?

Rooted in Ayurveda, the ancient Indian medicine practice, the Sattvic diet is a regimen that emphasises eating seasonal fruits and vegetables and plant-based ingredients. It energizes your body by giving it the right nutrition and offers mental calmness.

A sattvic diet usually includes:

Fresh fruits and vegetables
Whole grains like rice, oats, and quinoa
Legumes, nuts, and seeds
Herbs

A sattvic diet excludes:

Processed foods
Packaged foods
Nonvegetarian items (Fish, chicken, egg)
Fermented foods (pickles, cheese)
Overly spicy, salty, or oily dishes
Stale, leftover, or reheated food
Caffeine (coffee, energy drinks)
Refined sugar and excessive sweeteners

The Sattvic diet emphasizes eating fresh, pure, and balanced foods. Overeating is not allowed, and it is advised to eat with intention. No electronics or chatting while eating. The idea is that eating is a ritual where you are offering your body the nutrition it needs; hence, it is advised to focus on your food and pay attention to every bite.

The Challenges of Pregnancy & Postpartum and How Food Plays a Role

Pregnancy is very exhausting. Before, during, and after the birth of the child, the mother’s body constantly changes. The hormones are imbalanced, the energy is drained, and the mind is scattered. Postpartum comes with a new set of challenges, with the tissues healing and breastfeeding beginning.

Some common challenges during the postpartum period are:

Headaches
Night sweats
Painful and swollen breasts
Fatigue

While sattvic food does not claim to solve all problems, it does help the mothers regain their strength and stability in a gentle, nourishing way.

How Sattvic Food Supports You During and After Pregnancy

There are several ways in which a sattvic diet supports women during and after pregnancy. Let’s take a look at some of them:

Sattvic foods are nutrient-dense. They are rich in minerals, vitamins, and antioxidants that help the body heal.
Sattvic diet involves clean foods. Which means they are devoid of heavy food that takes time to digest and might disturb your digestion. For mothers, their digestive system is already affected due to pregnancy. Sattvic diet ensures that there is no more strain on the digestive system.
Fresh and clean food allows smooth digestion and proper nutrients, allowing your discomfort to go away and you to get a good night's sleep. Pregnancy often disturbs mothers' sleep. Especially with the baby waking up every few hours, sometimes the mothers don't get a good night's sleep. So they must ensure they sleep soundly when they get the time.
Sattvic food is calming. It promotes clarity and emotional balance, which helps soothe the mind, calm emotional mood swings, and vanishes irritation.

The sattvic diet is easy to digest, nutritious, anti-inflammatory, and calming. It is perfect for managing pregnancy and postpartum recovery.

Ayurvedic sattvic ingredients, including turmeric, amla, flaxseeds, and green gram with a traditional mortar and pestle for postpartum healing.

Ingredients like turmeric and amla have been used in Ayurvedic foods for ages. Their anti-inflammatory and rejuvenating properties help balance the hormonal changes women face during and post-pregnancy.

How to incorporate the sattvic ideologies into your preexisting diet?

While the advantages of a sattvic diet are limitless, shifting to a diet that is the opposite of what you are used to might be difficult. But don't let this stop you from reaping the benefits of a sattvic diet. Even if you don't complete shift diets, you can borrow principles that could be beneficial and doable for you.

Here are some sattvic practices you can start today.

Start the day with a light breakfast. A banana smoothie (avoid any store-bought ingredients) and a few overnight-soaked nuts are a great way to start your day.
Avoid cold and raw foods and opt for freshly cooked warm meals. Soup, broths, and tea are as comforting as they are healthy.
Practice mindful eating. Make sure to take some time to sit down to eat and ensure you are not disturbed during that time. Enjoy every bite you take. Acknowledge the flavour and the texture of your food. Let that phone and your mind rest when you are eating.
Avoid heavy meals at night. Eat your heavier meals during the day when the sun is up. Once the sun goes down, choose lighter meals. Try to have dinner before sundown. When your body is aligned with the sun’s rhythm, nature takes on the healing role.

Pregnant woman relaxing with a warm cup of calming sattvic herbal tea.

A warm cup of calming tea can comfort the digestive system and reduce stress

Conclusion

That was how Sattvic foods support you during pregnancy and postpartum recovery. Whether you are a few months pregnant or a new mom, remember to look after yourself with the same love you show your baby. Motherhood is a difficult journey, but you are not alone. Together, we can ensure that the discomfort of pregnancy doesn't ruin the joy of becoming a mother.

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.