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Nourishing Foods and Herbs for Postpartum Recovery: Enhancing Well-being After Birth

Updated: Oct 12, 2023

The postpartum period is a crucial time for mothers to recover and rejuvenate after childbirth. Nourishing your body with the right foods and herbs during this period can support healing, boost energy levels, and aid in lactation. In this article, we will explore seven nourishing foods and herbs for postpartum recovery, accompanied by a wholesome and comforting postpartum stew recipe to aid in your recovery journey.

I. Nourishing Foods for Postpartum Recovery

A. Leafy Greens

  1. Rich in iron and essential vitamins

  2. Supports energy levels and recovery from blood loss

B. Lean Proteins

  1. Sources include poultry, fish, legumes, and tofu

  2. Essential for tissue repair and muscle strength

C. Healthy Fats

  1. Avocado, nuts, seeds, and olive oil

  2. Important for hormone regulation and brain function

D. Whole Grains

  1. Quinoa, brown rice, whole wheat, and oats

  2. Provide sustained energy and aid in digestion

E. Fruits and Vegetables

  1. A rich variety for vitamins, minerals, and antioxidants

  2. Supports overall health and healing

F. Dairy or Dairy Alternatives

  1. Sources of calcium and protein for bone health

  2. Choose low-fat or plant-based options if preferred

G. Bone Broth

  1. Rich in nutrients and collagen for tissue repair

  2. Supports gut health and boosts the immune system

II. Nourishing Herbs for Postpartum Recovery

A. Fenugreek

  1. Helps boost milk production for breastfeeding

  2. Provides relief from digestive issues and supports postpartum healing

B. Raspberry Leaf

  1. Strengthens the uterus and supports postpartum recovery

  2. Rich in vitamins and minerals essential for healing

C. Nettle

  1. Rich in iron and other nutrients

  2. Aids in replenishing lost nutrients during childbirth

D. Dandelion

  1. Supports liver function and detoxification

  2. Provides essential vitamins and minerals for postpartum recovery

E. Turmeric

  1. Anti-inflammatory properties aid in healing post-birth inflammation

  2. Boosts immunity and supports overall well-being

F. Ginger

  1. Aids digestion and alleviates postpartum digestive discomfort

  2. Provides warmth and comfort during the recovery period

G. Chamomile

  1. Calming and soothing, promoting better sleep and relaxation

  2. Reduces stress and anxiety during the postpartum phase

III. Nourishing Postpartum Stew Recipe


  • 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces

  • 2 tbsp olive oil

  • 1 onion, chopped

  • 3 cloves garlic, minced

  • 2 carrots, sliced

  • 2 celery stalks, sliced

  • 1 cup sweet potatoes, peeled and cubed

  • 1 cup butternut squash, peeled and cubed

  • 6 cups chicken or vegetable broth

  • 1 tsp turmeric powder

  • 1 tsp ginger powder

  • 1 tsp dried thyme

  • Salt and pepper to taste

  • Fresh parsley for garnish


  1. In a large pot, heat olive oil over medium heat. Add chopped onions and minced garlic, sautéing until aromatic and translucent.

  2. Add chicken pieces and cook until they are browned on all sides.

  3. Stir in carrots, celery, sweet potatoes, and butternut squash. Cook for a few minutes.

  4. Add chicken or vegetable broth, turmeric, ginger, thyme, salt, and pepper. Bring to a boil.

  5. Reduce heat and let the stew simmer for about 25-30 minutes or until the vegetables are tender and the flavors meld together.

  6. Adjust seasoning as needed.

  7. Serve hot, garnished with fresh parsley.


Nourishing your body with the right foods and herbs after childbirth is essential for a smooth and healthy postpartum recovery. By incorporating these nourishing foods and herbs into your diet, you can support your body's healing process, boost energy levels, and aid in lactation. Additionally, this nourishing stew recipe provides comfort and warmth during this crucial recovery phase, making your postpartum journey more enjoyable and fulfilling.

Need Help Developing A Plan For Self-Care

Do you want help developing a self-care plan that works for your busy schedule? Do you want accountability in implementing a self-care plan? If you or someone you love is struggling to maintain optimal mental and emotional health, consider reaching out to Spiced Life Conversation Art Wellness Studio and Botanica. We are a Metro Atlanta, Conyers Georgia area. We are a coaching and counseling practice with empathetic, skilled counselors and recovery coaches who can help you set goals, develop a self-care routine, and move forward to build a more fulfilling life. Our team would be happy to work with you either just for a couple of sessions to develop and implement a Self-care plan or longer term to work toward overall better mental health within our membership site or other programs.

Dr. Nikki LeToya White
Dr. Nikki LeToya White

About The Author:

Dr. Nikki LeToya White MSEd-TL, Ph.D. RHN is the founder, director, and full-time board-certified trauma-informed nutritionist, folk herbalist, and wellness consultant at Spiced Life Conversation Art Wellness Studio and Botanica. She created Spiced Life Conversation, LLC

Art Wellness Studio and Botanica to provide the Metro Atlanta area with counseling and coaching services where clients are carefully matched with the right program for healing abandonment and childhood emotional neglect trauma that cause codependency, emotional eating, financial stress, and imposter syndrome as it relates to fear of success and being abandon. We help you begin your emotional healing journey with ease. Recently, we have expanded to include an online membership site so we now provide support to people living all over the world. All of our recovery coaches provide at least one evidence-based treatment to assist in your recovery. Dr. White is a big proponent of self-care and helping people live a fulfilling life! She has been in full remission with both codependency and emotional binge eating disorder since 2016. In living a life in recovery from sugar addiction. Loving her low-sugar balance lifestyle.

Best Regards

Dr. Nikki LeToya White

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