20 Indian Foods to Eat after Delivery - Postnatal Diet for New Moms (2023)

In this Article

  • Why is Postpartum Nourishment Important?
  • What to Eat After Delivery- 20 Indian Foods for New Moms

Prior to pregnancy, most women are told to avoid a bunch of food items. Spicy foods are a no-no, and greasy fatty food items are to be kept away, making many women crave these foods even more. However, once the delivery is done, it does not mean you can immediately get back to eating whatever you want. Following an Indian diet after pregnancy comes with its own caveats. It is important to know which food items can be consumed, and should be consumed, primarily, as part of a postnatal diet.

Why is Postpartum Nourishment Important?

With labour and delivery taking their toll on a woman’s body, taking care of yourself, is just as important as taking care of your newborn. Here’s why postpartum nourishment is vital.

Also Read: Foods You Must Avoid during Breastfeeding

1. Provides Strength

Weakness is common in the third trimester, and even post delivery. Also, matching the baby schedule and getting less and erratic sleep makes women more fatigued. Many women are anaemic or have an iron deficiency, which causes them to feel tired and weak, and experience frequent headaches. Eating foods rich in iron, such as meat, spinach, legumes, dates, anjeer etc., makes women feel stronger.

2. Enhances Breast Milk

Healthy fats and nutrients improve the quality of breast milk, whereas unhealthy fats found in fast food, etc., has proven to affect the nourishment that breast milk provides to the baby. Hence, eating healthy keeps your baby healthy.

3. Improve Mood

We already know that postpartum depression is quite common. However, eating healthy provides your body with the right nutrients, making you feel healthier, more energetic, and overall, much happier. This can definitely help prevent or treat postpartum depression.

What to Eat After Delivery- 20 Indian Foods for New Moms

Here are some foods that you should consume after delivery.

1. Moringa Leaves

Moringa leaves are highly recommended to mothers, right after delivery. They are known to contain Vitamin A, Vitamin B, and Vitamin C in good quantities, as well as a number of other nutrients and minerals such as calcium, iron, and protein.

How to Include it in Your Diet:

Moringa leaves can be consumed either via the well known shatavari kalp for up to four months after pregnancy. Fresh moringa leaves can also be used in soups, normal sabzi with potatoes (just like you do in aloo methi), fried vegetables, and so on to integrate them into your diet.

(Video) Diet after Delivery ! PostPartum Diet ! Traditional South Indian Vegetarian!

2. Whole Sprouted Grains

The benefits of sprouts and other sprouted grains have been inculcated in us since childhood. As dry grains usually do not carry as much nutrition as sprouted ones, sprouted grains such as wheat, bajra, jowar, ragi are considered much healthier than their dried counterparts.

How to Include it in Your Diet:

Sprouted grains can be mixed with some dry grains and ground together to make flour. This flour can then be used in multiple ways, most popular of which is to make porridge.

3. Almonds

Right from adding them to gajar halwa, to consuming them as they are, almonds are a popular dry fruit and healthy snack alternative, at all times. Natural almonds are absolutely essential in your diet, given the large amount of nutrition and vitamins that they contain.

How to Include it in Your Diet:

Take a bowl of water and soak a few almonds in them. Let soak through the night, and have them first thing in the morning, as soon as you wake up. Not only does this keep you healthy, but the omega -3 content in them helps develop the baby’s brain functions.

4. Bottle Gourd

The array of benefits of bottle gourd range from proper hydration, to better production of milk for feeding, and in weight loss, post-weaning of the child. Rich in Vitamin C, Vitamin A, sodium, calcium, magnesium, phosphorus, folate, iron, and so many others, bottle gourd consists of nearly 95% of water and is a great hydrating agent.

How to Include it in Your Diet:

Making bottle gourd the standard fried vegetable for your meals is the fastest and easiest way to get your fill of it. If you are a person with a sweet tooth, there is no better delicacy and no better way to consume bottle gourd, than the all-popular doodhi halwa. Sprinkle some almonds on it for added nutrition.

5. Garlic

Garlic, for all the ire it earns for its smell, has properties that help the immune system. It is known to wade off usual illnesses and is used in various pastes and ayurvedic medicines, as well.

20 Indian Foods to Eat after Delivery - Postnatal Diet for New Moms (1)

How to Include it in Your Diet:

Adding garlic to vegetable curries soups, etc. will bring out the taste of the dish, and be a healthy choice, too.

6. Fenugreek Seeds

The leaves and seeds of the fenugreek plant are widely used in multiple ways for food, and as a nutritional supplement. Throughout breastfeeding, for nearly half a year, fenugreek seeds provide quite some help by giving an energy boost to the new mother and helps in milk production.

How to Include it in Your Diet:

Fenugreek sprouts are best taken with your meals, along with the main vegetable cooked for that meal. Sprouted seeds can also be stir-fried with some onion and garlic, and then eaten as a snack. Fenugreek seeds can also be added to panjeeri and laddoo.

(Video) Best foods after delivery | Postpartum foods | Best foods for Breastfeeding mothers

7. Cumin Seeds

Cumin seeds are popularly used as a spice. However, their health benefits are endless, as they seem to improve everything, from the digestive system to the immune strength, to blood circulation, too. Since cumin seeds contain antioxidants, calcium, and iron, they help the body retain energy and are fresh and healthy.

How to Include it in Your Diet:

Cumin seeds are best consumed in a powdered form. A spoonful a day along with some jaggery and milk is good enough for the body. This also affects the milk production supply, helping the new mother during breastfeeding.

8.Sesame Seeds

Generally known as tilseeds in India, they contain a lot of constituents, namely iron, copper, magnesium, and calcium, which directly benefit the health of the mother. These seeds are great for regulating bowel movements and aid digestion.

How to Include it in Your Diet:

Til is widely used in a number of Indian recipes. These seeds can be used to make laddoos, chikkis, and other sweet items that can satiate your sweet tooth and give you the nutrition you need. It can be added to chapati dough too.

9. Green Vegetables and Fresh Fruits

Citrus fruits provide tons of benefits, from strengthening the immune system to boosting milk production for breastfeeding. Green vegetables are well known to provide the body with a good amount of iron, folate andVitamin A

How to Include it in Your Diet:

Most fruits can be eaten raw or consumed via juices as well. Green vegetables can be used in salads, or in a cooked form during meals.

10. Finger Millet

Called ragi in India, finger millet contains enough calcium and iron to boost your health. Especially, if you are lactose intolerant, finger millet can give you the nutrition you need, and gain strength back after delivery.

20 Indian Foods to Eat after Delivery - Postnatal Diet for New Moms (2)

How to Include it in Your Diet:

Various food items such as dosas, idlis, and chapatis, can be made using ragi, and form a part of your daily meals.

(Video) My POST DELIVERY DIET Malayalam/Food After Delivery For New Breastfeeding Mothers/Dr Sruthi Jyothis

11. Oats

Being a rich provider of iron, proteins, calcium, and carbohydrates, oats are extremely nutritious, right off the bat. Also, since they contain a good amount of fibre, oats improve the digestion process and reduce constipation.

How to Include it in Your Diet:

Oats are generally cooked with milk or water. These mixtures can be complemented with chopped fruits and nuts to improve the taste and nutrition they provide.

12. Dal

Dal is a huge source of protein and one of the rare dishes that help you boost your protein content, without the addition of fats.

How to Include it in Your Diet:

Dal can be eaten by itself in its cooked form, soup or mixed with some vegetables to create an interesting dish.

13. Edible Gum

Edible gum or gondh is highly recommended during winters, since it is a good source of heat for the body. New mothers are insisted to have gondh, as it helps with lactation.

How to Include it in Your Diet:

Making laddoos out of edible gum is the most popular and quickest way to consume it.

14. Carom Seeds

Known in India as ajwain, these seeds are known to work wonders in alleviating issues in new mothers. Simply having two spoons of these seeds is known to work speedily in resolving gas and indigestion problems.

How to Include it in Your Diet:

Ajwain can be boiled in water, after which you can strain and drink the liquid.

15. Turmeric

The healing properties of turmeric for wounds and general health support are well-known. It also helps reduce toxicity of the liver and improves weight loss.

How to Include it in Your Diet:

Adding half a spoon of turmeric to milk or other items of your diet should be a necessity.

16. Panjeeri

Panjeeri, a nutritional supplement cooked in Punjab,has healthy constituents that help improve a new mother’s metabolism and keep weight in control.

(Video) Diet Myths after Delivery | |Episode-9, Postpartum Series by Dr. Nitika Sobti

20 Indian Foods to Eat after Delivery - Postnatal Diet for New Moms (3)

How to Include it in Your Diet:

Panjeeri can be had as it is in its usual halwa form, or used to make laddoos.

17. Ginger

Specifically, dry ginger powder contains many anti-inflammatory properties and helps reduce gas, as well.

How to Include it in Your Diet:

Dry ginger powder can be used in multiple dishes as an important spice.

18. Eggs

Eggs are great sources of protein and can be assimilated in the body rather quickly. Opting for DHA fortified eggs elevate the fatty acid in your breast milk, making it more nutritious for the baby.

How to Include it in Your Diet:

Eggs can be consumed by making omelettes, boiling them, or in scrambled eggs for breakfast.

19. Salmon

Salmon contains DHA, which helps improve fatty acid levels and helps in brain development of your child. It helps with your mental health, keeping you in a happy mood and warding off depression.

20 Indian Foods to Eat after Delivery - Postnatal Diet for New Moms (4)

How to Include it in Your Diet:

Salmon based dishes should be a part of your diet, but not more than two times a week.

20. Lean Meat

Lean meat is known to be highly rich in iron, protein, and Vitamin B12, among others, which help keep energy levels at a high state.

How to Include it in Your Diet:

Lean meat can be a part of your meals, cooked in the manner of your choosing, as a side dish, or a part of a curry.

(Video) diet for breastfeeding mother

There are many options for the right kind of food after delivery, for Indian mothers. Ensuring that the diet that a mother has, post-delivery, contains all the nutrition she and the baby requires, is the only condition that’s necessary to be observed.

Also Read:

Post-Pregnancy Weight Loss Diet Plan That Works
Foods to Eat and Avoid after C-Section Delivery
Indian Breakfasts to Try for Losing Weight After Pregnancy

FAQs

What do Indians eat after giving birth? ›

Savories made out of sesame seeds, dry nuts, fenugreek seeds/leaves, garlic, drumsticks & carom seeds are given to new mothers to increase milk supply. Edible gum cooked with dry nuts and wheat is given to strengthen the back and the reproductive organs post delivery.

What should I eat in first 40 days after delivery? ›

Drink mostly water, milk, and fruit juice. Eat foods that have protein such as milk, cheese, yogurt, meat, fish and beans. Protein rich foods are important to help you recover from childbirth and keep your body strong. If you are under 18, or were underweight prior to pregnancy, you need to eat more protein.

What foods are good for postpartum recovery? ›

Best foods for postpartum recovery
  • Whole grains and soaked and sprouted grains, (rice, millet, quinoa, oats, amaranth)
  • Nuts and seeds (almonds, walnuts, flaxseeds, pumpkin seeds, brazil nuts)
  • Healthy proteins (organic eggs and chicken, grass-fed beef, wild salmon, sardines)
  • Seaweed.
17 Jun 2022

What is the best food for new mothers? ›

Nutrition For New Mothers
  • whole grains.
  • lean meats and proteins.
  • fresh fruits and vegetables (the darker the color, the more nutrients it likely has)
  • low-fat dairy (unless your doctor recommends full-fat dairy for you)
  • nuts and beans and other legumes.

Which vegetable is good after delivery? ›

Leafy green veggies like spinach, Swiss chard, and broccoli are filled with vitamin A, which is good for you and your baby. The benefits don't stop there. They're a good non-dairy source of calcium and contain vitamin C and iron. Green veggies are also filled with heart-healthy antioxidants and are low in calories.

Can I eat chapati after normal delivery? ›

At every meal, new mothers should fill half of their plate with fruits and vegetables. The other half should be filled with whole grains such as whole wheat roti, brown rice, daal/ pulses or oatmeal.

How can I spend 40 days after delivery? ›

There are many customs and traditions followed during the first 40 days after delivery, which vary across regions. Your mother may give you a special massage or some traditional food meant for a new mum. A well-meaning elder in the family may introduce you to healing exercises and interesting rituals.

Why first 40 days are important after delivery? ›

Traditionally, the 40-day period is believed to be the right amount of time needed for you to recover from the delivery and for your baby to gain strength & immunity. This is why doctors, midwives and even tradition give so much importance to the first 40 days after delivery.

What is postnatal diet? ›

A postnatal diet is one that a woman's body needs to recover from the exhaustion of pregnancy and childbirth. The first step towards recovery is to ensure that the lady is hydrated. At the postpartum stage, the body is weak and the digestive system is unable to function at its best.

What should be avoided after delivery? ›

Avoid stairs and lifting until your doctor says these activities are OK. Don't take a bath or go swimming until the doctor says it's OK. Don't drive until your doctor says it's OK. Also wait until you can make sudden movements and wear a safety belt properly without discomfort.

Which fruits help increase breast milk? ›

Avocados can help you produce super rich breast milk... but they may also send you broke.
...
If you love eating fruits, then check out our list of delicious fruits that have amazing benefits for breastfeeding mummies.
  • Green papaya. ...
  • Avocado. ...
  • Strawberries. ...
  • Bananas. ...
  • Sapodilla (chiku) ...
  • Blueberries. ...
  • Rockmelon. ...
  • Mango.
18 Jul 2019

Is Apple good for breastfeeding mother? ›

Eating a lot of fruits and vegetables is important when you're breastfeeding (and when you're not). Fresh fruit and vegetables are ideal, but it's fine to eat frozen versions if you can't get fresh. Apples are a great standby since you can easily find them year-round.

Is banana good for breastfeeding mothers? ›

And yes you can eat it while breastfeeding your baby. It is rich in several nutrients such as potassium, calcium, Vitamin C, Vitamin B6, iron, dietary fibre, etc. And eating a banana during breastfeeding can have several health benefits for you and your precious little one.

Which vegetables increase breast milk? ›

Green leafy vegetables such as spinach (paalak), fenugreek leaves (methi), mustard greens (sarson ka saag) or lamb's quarter (bathua) are an excellent source of minerals such as iron, calcium and folate, and vitamins such as betacarotene (a form of vitamin A) and riboflavin. They are also believed to enhance lactation.

Which juice is best for breastfeeding? ›

Orange/kiwi/sweet lime smoothie: Lactation smoothies are the best to consume as they are easy to make and are full of nutrients which help improve breast milk. Flavouring your water with vitamin C-rich agents like lemon, amla, etc., can be a good option to consume vitamin C on a daily basis.

How many days rest required after delivery? ›

It is going to need time to recover. Your postpartum recovery won't be just a few days. Fully recovering from pregnancy and childbirth can take months. While many women feel mostly recovered by 6-8 weeks, it may take longer than this to feel like yourself again.

Is curd good after delivery? ›

‍Dairy food is a must for breastfeeding mothers. Skimmed milk, cheese, and low-fat curd are rich in calcium, vitamins, and proteins.

Is Badam good after delivery? ›

Almonds should be had at all stages of life, most importantly during and after pregnancy. They carry a wide variety of healthy nutrients which boost your mood, provide the nourishment and care the body needs.

Can I eat idli after delivery? ›

It can help you regain strength after childbirth, and is a good alternative for mums who are allergic to milk and dairy products. You can use finger millet to prepare dosas, idlis, rotis and halwas.

What is Indian confinement food? ›

Like the Chinese and Malays, "cooling" foods are avoided, especially tomatoes, cucumbers, coconut milk and mutton. These foods are allowed and encouraged: chicken and shark fish cooked in herbs. plenty of garlic fried without oil. oral intake of herbs or D.O.M. to keep the body warm.

Why first 40 days are important after delivery? ›

Traditionally, the 40-day period is believed to be the right amount of time needed for you to recover from the delivery and for your baby to gain strength & immunity. This is why doctors, midwives and even tradition give so much importance to the first 40 days after delivery.

Can I eat chapati after normal delivery? ›

At every meal, new mothers should fill half of their plate with fruits and vegetables. The other half should be filled with whole grains such as whole wheat roti, brown rice, daal/ pulses or oatmeal.

What do Japa eat after pregnancy? ›

Everything from poppy seeds and dry coconuts (also added to those glorious gondh ladoos) to oats, ragi (finger millet) and gourd vegetables (think lauki and tori), to name a few of the many foods religiously added to a mother's diet to amp up her milk supply.

What is confinement food? ›

Confinement food refers to a series of dishes and soups specially planned for postpartum mothers, with two main purposes of helping them to recover after childbirth and promoting breast milk production.

What is confinement period? ›

Confinement is a period for your body to recuperate and recover from childbirth. The idea of confinement is very familiar to Asians. Many Asian confinement beliefs and practices originate from culture, with little or no scientific backup.

Can you eat porridge during confinement? ›

It is crucial that you heal your wounds, increase blood circulation, and discharge as soon as you give birth to minimize diastasisrecti. To replenish blood loss and promote wound healing, mothers should eat protein-rich maternity food. These food items include multi-grain porridge and dang heng tea.

At what age do babies see clearly? ›

It is not until around the fifth month that the eyes are capable of working together to form a three-dimensional view of the world and begin to see in-depth. Although an infant's color vision is not as sensitive as an adult's, it is generally believed that babies have good color vision by 5 months of age.

How many days should a mother rest after giving birth? ›

It is going to need time to recover. Your postpartum recovery won't be just a few days. Fully recovering from pregnancy and childbirth can take months. While many women feel mostly recovered by 6-8 weeks, it may take longer than this to feel like yourself again.

How can I spend 40 days after delivery? ›

There are many customs and traditions followed during the first 40 days after delivery, which vary across regions. Your mother may give you a special massage or some traditional food meant for a new mum. A well-meaning elder in the family may introduce you to healing exercises and interesting rituals.

Can I eat idli after delivery? ›

It can help you regain strength after childbirth, and is a good alternative for mums who are allergic to milk and dairy products. You can use finger millet to prepare dosas, idlis, rotis and halwas.

Can I eat poori during breastfeeding? ›

Generally, oily, hot, salty, and tangy (khatta (खट्टा)) foods are cited to be avoided by breastfeeding mothers. Indian favorites like cholle bhature, paani puri, papdi chaat, bhel puri, and spicy and red hot curries fall on this list.

Can I eat idli sambar while breastfeeding? ›

A. yes of course you can eat . . have all fruits, veggies in your diet. home cooked fresh indian food with indian spices is perfect for breastfeeding mother. . you can have all the fruits , nothing to worry about.

What should be avoided after delivery? ›

Avoid stairs and lifting until your doctor says these activities are OK. Don't take a bath or go swimming until the doctor says it's OK. Don't drive until your doctor says it's OK. Also wait until you can make sudden movements and wear a safety belt properly without discomfort.

Is Badam good after delivery? ›

Almonds should be had at all stages of life, most importantly during and after pregnancy. They carry a wide variety of healthy nutrients which boost your mood, provide the nourishment and care the body needs.

Can we eat curd after delivery? ›

‍Dairy food is a must for breastfeeding mothers. Skimmed milk, cheese, and low-fat curd are rich in calcium, vitamins, and proteins. Women who are lactose intolerant can choose from almond or soy milk to fulfill their nutritional needs.

Videos

1. नई मदर्स और ब्रेस्टफीडिंग मदर्स के लिए डाइट || Diet For Breastfeeding Mothers (in Hindi)
(Mom Com India)
2. नई मदर्स और ब्रेस्टफीडिंग मदर्स के लिए डाइट~Mother care after delivery (in hindi)~Indian Mom In USA
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3. Post Delivery Diet for New Mothers |Nutritionist Shiny Surendran | | JFW Healthy Eating |Tamil Video
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4. Food to eat after pregnancy in Hindi | Diet for breastfeeding mothers | Postpartum diet
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5. డెలివరీ తర్వాత ఇవి తింటేనే తల్లికి,బిడ్డకు మంచిది | Diet Plan For Mothers After Delivery | HFC
(Hyderabad Fertility Centre)
6. डिलीवरी के बाद क्या खाना चाहिए? | Diet after Delivery | Dr Supriya Puranik | Sanjali Ekatpure
(Dr Supriya Puranik IVF, Pune)
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