The postpartum period—often referred to as the fourth trimester—is a sacred time of healing, adjustment, and deep transformation. While much of the focus naturally shifts to caring for the new baby, it’s equally important to nourish the person who just gave birth!
As a postpartum doula, I often work with families to support not only emotional and physical recovery, but also nutritional healing. After birth, the body needs specific nutrients to repair tissue, regulate hormones, support lactation, and rebuild energy stores.
So what does postpartum nutrition really look like?
It’s not about bouncing back or restrictive eating. It’s about warming, nutrient-dense, and easily digestible foods that truly support the body’s healing process. Think bone broth, slow-cooked meats, soups, stewed vegetables, cooked greens, oats, and plenty of healthy fats. And let’s not forget about the importance of drinking enough water!
Some of the most important nutrients during this time include:
- Iron – for replenishing blood loss
- Zinc – to support tissue repair and immunity
- Omega-3s – for mood stability and brain health
- B vitamins – to help with energy and stress regulation
- Collagen – for healing and recovery
This phase is not the time to rush or push yourself. Your body deserves rest, warmth, and nourishment. In many traditional cultures, postpartum meals are centered around comfort and healing—something the western modern society is slowly realizing.
If you’re unsure where to begin, you don’t have to figure it out alone. Nutrition is one of the foundational elements of my postpartum support as a doula. I provide guidance on healing foods, simple meal planning, and how to nourish yourself while caring for your baby.
Your recovery matters—and you deserve to feel held and supported in every way.
Postpartum recovery calls for nourishment, and what better way to celebrate the season than with holiday-inspired lactation cookies? 🍪🎄
These cookies are packed with:
✨ Oats for milk production
✨ Flaxseed and brewer’s yeast for postpartum health
✨ A touch of festive spice for the holiday spirit!
Try this easy recipe to support your milk supply during the holidays:
Dry Ingredients:
3 ¾ cup almond flour (I like the Bob’s Red Mill Brand best)
¾ cup sesame seeds + ½ cup for rolling (you can use white hulled or toasted)
1 tsp for cardamom (use pre-ground or grind your own in a dedicated mill)
½ tsp salt
(1/4 tsp of cinnamon for a nice holiday version!)
Wet Ingredients:
1 cup of tahini
1 cup of all natural organic maple syrup
1 Tbsp ghee or butter
1 Tbsp vanilla extract
Preheat oven to 350 degrees. Mix the ¾ cup of sesame seeds along with all the dry ingredients in a bowl. Mix the wet ingredients in a separate bowl. Combine the dry and wet ingredients together and refrigerate for 1 hour. Form the dough into 1.5 inch balls and roll them in the remaining ½ cup sesame seeds. Place the dough balls on cookie sheets lined with parchment paper . Lightly grease the bottom of a glass drinking glass with ghee or butter and gently press the balls into a round disc shape.
Bake for 10 – 12 minutes until they begin to look cracked on top. The cookies will seem to still be “doughy” but will but once they are cool they will be a bit crunchy on the outside and slightly “chewy” on the inside.
Don't want to make it from scratch? I've got you covered! Check out these lactation cookies and brownies with brewers yeast by @Mommy Knows Best a woman owned company that cares about new mom’ s nutrition.
Oatmeal Chocolate Chip Cookies: https://amzn.to/41hP8UB
Double Chocolate Brownie Mix: https://amzn.to/41hP8UB
Did you try them from scratch or buy the delish mix?!
#PostpartumNutrition #HolidayLactationCookies #NewMomHealth #PostpartumCare #HealthyHolidays #LearnWithLynne
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