3 Postpartum Nutrition Tips to Support Breastfeeding
I’m Sarah, wife, mother of one (almost two!), and a passionate supporter of women. As a Postpartum Doula, it’s my mission to hold space for the modern mother through the highs, lows, and everything in between. Offering compassionate guidance, practical tools, and nourishing support as she navigates the beautiful, messy, and transformative journey of motherhood. Here are my tips on how to use nutrition to supplement postpartum.
1. Hydrate with Mineral-Rich Fluids
Breastfeeding draws heavily on key minerals like magnesium, sodium, calcium, and potassium. Over-hydrating with plain water can dilute electrolytes in the body, potentially affecting both maternal energy and milk quality. Incorporating mineral-rich fluids like coconut water, bone broth, herbal teas, or electrolyte drinks, can help replenish what’s lost. These beverages not only support hydration but also provide essential minerals that aid in energy production, muscle function, and the production of nutrient-rich breast milk. • Pinch of Salt in Water (at minimum)
- Coconut Water
- Herbal Teas (Nettle is my favourite postpartum tea)
- Sodii or Mini + Me electrolyte powders
2. Power up your snack game: protein + nourishing fats
During breastfeeding, your body needs a steady supply of protein and healthy fats to support milk production, stabilise blood sugar, protect energy levels, and prevent that deep postpartum depletion. Protein helps rebuild and restore your body, supports hormone balance, and keeps your energy steady, while nourishing fats support balanced blood sugar, a regulated nervous system, and enhance breast milk quality.
One-handed snack ideas:
- Boiled eggs topped with avocado
- Protein/bliss balls
- Dates with nut butter & ghee
- Mini Quiches
3. Prioritise warm & nutrient-dense foods
In the early postpartum weeks, your body thrives on warmth. Based on TCM & Ayurvedic principles, warmth is not just for comfort, it’s the medicine for healing in the fourth trimester. Swap out cold, raw, processed or dried foods for warm, soft, and nutrient dense. Slow-cooked, collagen-rich & nutrient-dense foods help gently rebuild tissues, support digestion, and nourish both you and your baby.
Some favourite postpartum go-to's are:
- Bone Broth
- Golden Dahl /Lentil Soup
- Porridge with Stewed Apples & Cinnamon
- Ginger Congee with boiled eggs
Author: Sarah - Labour Ov Love, Postpartum Doula & Nutrition Consultant