Hi there, I’m Holly
With my first pregnancy, I prepared so much for birth but mostly ignored postpartum. I ate what I thought was “healthy” at the time like cold smoothies, salads, and cold-pressed juices. Then I balanced that out with random junky foods friends and family brought over. The result? I felt constipated, depleted, inflamed, and honestly just blah all the time.
Then I stumbled across the book The First Forty Days by Heng Ou and everything clicked.
The book explained how new mothers traditionally eat warm, soft, cooked, easy-to-digest foods during the first 30 to 40 days after birth. Soups. Stews. Broths. Congees. Nourishing fats. Mineral-rich foods.
When I got pregnant with my second baby, Blaire, I was SO excited to do things differently.
I cooked and froze over 60 meals using principles inspired by Traditional Chinese Medicine, Ayurveda, and Nourishing Traditions by Sally Fallon Morell with Mary Enig.
And wow. What a difference.
Every meal made me feel nourished, grounded, safe, and honestly like I was being wrapped in a warm hug. Postpartum felt dramatically easier this time around, even with a toddler running around. And zero constipation.
Plus, all my husband Eric had to do was heat up the food.
I started cooking for a few friends postpartum too, and hearing similar feedback made it obvious this was something the birth world truly needed. So in November 2021, Restorative Roots was born in our home kitchen.
Below i’ve mapped out the dos and don’ts for eating in the fourth trimester so you don’t have to figure it out alone.
What Makes a Meal “Best” for Postpartum Recovery?
The Three Pillars of Postpartum Nutrition
The best postpartum meals all tend to share three things in common:
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Warming
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Nutrient-dense
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Easy to digest
This is not the season for restrictive eating or “bouncing back.” Your body just spent nine months building a human and then went through birth. Postpartum is a rebuilding phase.
Your meals should support:
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Tissue repair
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Hormone balance
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Digestion
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Blood replenishment
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Nervous system recovery
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Breastfeeding nourishment
Warm, cooked foods help your body conserve energy and digest nutrients more efficiently during this vulnerable window.
What Postpartum Recovery Actually Requires
This is a rebuilding stage, not a dieting stage.
So many moms feel pressure to lose the baby weight immediately. Please do not make that the focus right now. Your body needs nourishment, minerals, hydration, collagen, and rest far more than it needs calorie restriction.
Some of the most important postpartum nutrients include:
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Collagen and gelatin for tissue repair
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Iron for rebuilding blood stores
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Healthy fats for hormones and healing
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Minerals for energy and hydration
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Protein for recovery and milk production
The better nourished you are in postpartum, the better your foundation tends to feel long term.
Why Many “Healthy” Western Foods Work Against Recovery
This was one of the biggest mindset shifts for me.
In Western wellness culture, we often associate health with smoothies, salads, raw vegetables, and cold juices. But during the fourth trimester, these foods can actually work against recovery.
Cold and raw foods are harder to digest and can slow digestion down even more during postpartum, especially when constipation is already common after birth.
Instead, focus on:
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Warm soups
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Slow-cooked meats
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Broths
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Soft grains
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Stewed fruits
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Cooked vegetables
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Healthy fats
Think warmth, softness, moisture, and nourishment.
The Postpartum Diet According to Three Ancient Traditions
Traditional Chinese Medicine and Zuo Yuezi
In Traditional Chinese Medicine, the postpartum period is considered one of the most important healing windows in a woman’s life.
The practice of “zuo yuezi” or “sitting the month” focuses on:
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Warming foods
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Restoring qi and blood
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Keeping the body warm
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Avoiding cold foods and cold exposure
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Deep maternal rest for 30 to 40 days
Meals often include broths, soups, collagen-rich meats, ginger, slow-cooked grains, and warming herbs.
Ayurveda and the First 40 Days
Ayurveda also views postpartum as a deeply sacred and vulnerable transition.
After birth, the body is believed to be in a high “vata” state, meaning it benefits from grounding, warming, oily, cooked foods that stabilize the nervous system and support digestion.
Popular Ayurvedic postpartum foods include:
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Kitchari
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Ghee
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Cooked rice
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Warming spices
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Bone broth
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Soups and porridges
The focus is on supporting “agni,” or digestive fire, so nutrients can actually be absorbed and utilized properly.
The Weston A. Price Perspective
Traditional food philosophies from the Weston A. Price approach also align so beautifully with postpartum nourishment. If you’ve never heard of Weston A. Price before, he was actually a dentist in the early 1900s who traveled all over the world studying traditional cultures and their diets. He originally wanted to understand why some people had severe tooth decay, crowded teeth, and chronic health issues while other groups had wide healthy jaws, strong teeth, healthy pregnancies, and overall vibrant health.
What shocked him was that these healthy cultures were eating completely different foods depending on where they lived, but they all had one thing in common: they ate real, nutrient-dense traditional foods from nature instead of modern processed foods. Things like bone broth, organ meats, seafood, fermented foods, slow-cooked meats, traditional fats, and mineral-rich meals kept showing up over and over again.
Honestly, when you look at postpartum recovery, it makes so much sense why these same foods are so supportive during the fourth trimester. After birth, your body is trying to rebuild blood stores, hormones, minerals, and energy while also healing and possibly nourishing a baby too.
The focus here includes:
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Bone broth
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Organ meats
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Traditional animal fats
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Mineral-rich foods
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Pasture-raised proteins
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Nutrient density
These foods provide the fat-soluble vitamins and minerals needed for deep recovery, hormone support, and rebuilding after birth.
Where These Traditions Overlap
What’s fascinating is that these traditions from completely different parts of the world all land on very similar principles:
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Warmth
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Broth
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Healthy fats
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Minerals
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Slow-cooked foods
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Easy digestion
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Nourishing animal proteins
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Cooked vegetables
There’s wisdom there worth paying attention to.
The Best Postpartum Meals to Eat in the First 40 Days
1. Chicken and Rice Congee
A postpartum staple for a reason. Congee is incredibly easy to digest, deeply hydrating, and comforting when digestion feels fragile after birth.
2. Slow-Braised Lamb or Beef Stew
Rich in iron, collagen, protein, and minerals, slow-braised meats paired with root vegetables make an ideal rebuilding meal.
3. Bone Broth
Bone broth works beautifully both as a sipping beverage and as the base for soups and porridges. It is rich in collagen, amino acids, and minerals that support tissue repair.
4. Kitchari
Made with mung dal, basmati rice, ghee, and warming spices, kitchari is an Ayurvedic classic that supports digestion while still being nourishing and filling.
5. Chia Oatmeal Congee with Collagen
Warm oats paired with healthy fats and protein create a grounding breakfast that supports milk supply and sustained energy.
6. Primal Chili with Root Vegetables
Easy to digest, warming, mineral-rich, and full of comforting carbohydrates that support recovery and energy levels.
7. Burrito Bowl
This has easy to digest carbohydrates plus iron rich protein to rebuild blood stores with naturally occurring fats.
8. Shatavari Rice Pudding
A soothing delicacy rooted in Ayurvedic principles that features shatavari, a revered herb known for its healing properties..
9. Warm Stewed Fruit with Cinnamon
Stewed apples, pears, or berries with warming spices make a gentle dessert option that supports digestion instead of stressing it.
10. Easy Chocolate Collagen Lactation Energy Balls
These energy balls are more than just a delicious treat, they’re packed with ingredients designed to support postpartum recovery and lactation.
You can view these recipes in our Postpartum Recipe Guide here.
Foods to Avoid in the Fourth Trimester (And Why)
Cold and Raw Foods
Cold smoothies, salads, iced drinks, and raw vegetables can slow digestion and make postpartum constipation worse. Warm foods are generally much more supportive during recovery.
Highly Processed Seed Oils
Postpartum is a time to prioritize quality fats.
Many highly processed seed oils are very high in omega-6 fats, which most people already consume excessively in the standard American diet. When omega-6 intake is too high relative to omega-3s, it can shift the body toward a more inflammatory state, especially when these oils are heavily refined, heated repeatedly, and stripped of their natural balance during processing. Instead, focus on naturally occurring fats like:
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Butter
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Ghee
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Coconut oil
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Olive oil
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Tallow
Not all fats are created equal. The goal is balance and nourishment, not fear around fat itself.
Caffeine and the Warm Beverage Swap
Many moms crave warm beverages postpartum, but too much caffeine can sometimes increase anxiety, sleep disruption, or dehydration.
Some comforting alternatives include:
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Bone broth
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Herbal teas
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Warm lemon water
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Lactation lattes
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Golden milk
Dairy Considerations and Infant Gas
Not every baby reacts to dairy, but some breastfeeding moms notice infant gas, fussiness, or digestive discomfort connected to dairy intake. This does not mean dairy is automatically bad. It just may be worth observing how both you and baby respond.
How to Actually Make This Happen
You can check out our full postpartum freezer meal prep guide linked here for a deeper action plan, but here are the biggest takeaways:
Double Your Dinners
If you already cook at home, simply double your dinners. Eat half now and freeze the other half for postpartum. This is one of the easiest ways to slowly build a nourishing freezer stash without overwhelm.
Host a Meal Prep Party
Invite friends or family over before baby arrives and batch prep meals together. It turns meal prep into something supportive and community-centered instead of stressful.
Order from Restorative Roots
If cooking is not your thing, we totally get it.
That’s exactly why Restorative Roots exists. We make postpartum meals rooted in traditional nourishment philosophies using organic, gluten-free whole food ingredients designed specifically for recovery.
Frequently Asked Questions
What should I eat in the first week postpartum?
Focus on warm, soft, easy-to-digest meals like soups, broths, porridges, stews, congee, and cooked grains. The first week postpartum is all about hydration, warmth, digestion support, and rebuilding nutrients after birth.
How long does the postpartum recovery diet last?
Many traditional cultures focus heavily on the first 30 to 40 days postpartum, but nourishing foods remain important far beyond that. Most moms benefit from prioritizing warm nutrient-dense meals for at least the first few months after birth.
Are postpartum freezer meals worth it?
Absolutely. Postpartum freezer meals reduce stress, improve nourishment, and make recovery significantly easier during the newborn stage. Having meals ready beforehand can be one of the most practical forms of postpartum support.
What is the best meal to bring a new mom?
The best meals are warming, nourishing, protein-rich, and easy to reheat. Soups, stews, braised meats, broth-based meals, and breakfast bakes tend to be especially helpful for new moms.
Can I follow a postpartum diet if I am vegetarian or dairy-free?
Yes. Many postpartum principles still apply with plant-based or dairy-free eating. Focus on warm cooked foods, healthy fats, easy digestion, mineral-rich ingredients, and adequate protein sources.
What foods help with milk supply specifically?
Foods commonly associated with lactation support include oats, flax, brewer’s yeast, healthy fats, bone broth, hydration, and adequate calorie intake overall. Consistent nourishment and hydration matter more than any single “magic” food.
Final Thoughts on Nourishing the Fourth Trimester
One of the biggest lessons I learned postpartum is that nourishment is not just about calories or eating “healthy.” It is about feeling cared for during one of the most physically and emotionally demanding seasons of life.
The first time around, I treated postpartum like an afterthought. The second time, I treated it like recovery mattered. And honestly, it changed everything for me.
There is something incredibly healing about warm soup simmering on the stove, a freezer stocked with nourishing meals, and knowing your body is being supported while it heals.
That philosophy became the heart behind Restorative Roots.
If you have a mom who is about to be postpartum or already is and are wondering how to support them, our postpartum gift boxes make such a meaningful and practical gift. You can view them here.
And if you’re the mama reading this, whether you’re still pregnant or already deep in newborn life, we would love to help make nourishment one less thing you have to think about.
You can explore our postpartum meal packages anytime, or grab our free Postpartum Recipe Guide for nourishing recipes and freezer meal inspiration to start preparing your own fourth trimester support system.
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