Diet After Delivery: 5-5-5 Rule For Postpartum, Meal Plans, And Foods To Include

The journey of motherhood doesn't end at delivery. In fact, a whole new chapter filled with wonder, exhaustion, and, yes, even hunger pangs begin! Your body has accomplished an incredible feat, and now it needs the right fuel to heal, nurture your newborn, and adjust to your new role. But navigating a postpartum diet can feel overwhelming amidst the whirlwind of new emotions and responsibilities.   

For new moms, diet after delivery must be well-rounded and balanced, as it helps regain strength and energy. This is precisely what this blog is going to explore. We'll examine the 5-5-5 rule, a simple yet effective approach to postpartum recovery. We'll delve into personalised meal plans that cater to your specific needs and preferences, all while ensuring you're getting the essential nutrients to recover and support your motherhood journey. 

Remember, this is a time for self-care, not self-criticism. This blog is here to empower you with knowledge and practical tips so you can make informed choices about your postpartum pregnancy diet. Continue reading to learn more about diet after delivery! 

Table Of Contents  

1. About A Mother’s Diet After Delivery  

2. What Is The 5-5-5 Rule For Postpartum? 

3. Diet Plan After Cesarean Delivery  

4. Diet Plan After Normal Delivery  

5. Which Food Is Best After Delivery?  

6. What Foods To Avoid After Giving Birth?  

7. Dietitian’s Recommendation 

8. The Final Say  

9. FAQs  

10. References 

About A Mother’s Diet After Delivery  

Following a healthy diet after delivery plays a crucial role in helping mothers recover and improve the health of their newborns. Nourishing foods rich in essential nutrients like iron, calcium, and protein support the body's healing process and aid in milk production. Plenty of fruits, vegetables, lean proteins, and whole grains can replenish energy levels and promote well-being.  

Certain foods like salmon, eggs, and leafy greens provide omega-3 fatty acids and antioxidants, which benefit both the mother and baby's development. Staying hydrated is essential, so drink plenty of water and consume fluids like herbal teas and soups.  

Moreover, focusing on balanced meals with various nutrients helps regulate blood sugar levels, prevent postpartum depression, and support hormonal balance.   

Also Read: 10 Common Myths Regarding Post-Delivery Diet 

What Is The 5-5-5 Rule For Postpartum?  

The 5-5-5 rule of postpartum recovery is the perfect way to bond with your new baby and family. It can also help you recover safely, avoid postpartum trauma, and reduce your risk of postpartum depression, anxiety, blocked milk ducts, and mastitis. The basic rule is 5 days on bed, 5 days in bed, and 5 days near or around bed. The 5-5-5 rule applies during the first 15 days postpartum and provides a framework for rest and an intentional increase in activity while meeting your body’s needs. Let’s have a look at this recovery method, which you must follow with a healthy diet after delivery:  

Also Read: Most-Preferred 14 Galactagogue Foods To Increase Breast Milk Supply  

Diet Plan After Cesarean Delivery  

Caring for a mother after a cesarean section is a little different from caring for a normal birth. Therefore, the diet plan for cesarean delivery is also different: 

Also Read: Fat Loss After Pregnancy: 7-Day Postpartum Diet Plan! 

Diet Plan After Normal Delivery  

Caring for a mother after a delivery is a little different from caring for a normal birth. Therefore, the diet plan for delivery is also distinct from cesarean delivery:  

Which Food Is Best After Delivery?  

Let’s take a look at some of the most recommended post pregnancy food: 

1. Green Leafy Vegetables   

First-time mothers are at high risk of developing iron deficiency anaemia due to excessive bleeding during childbirth. Therefore, mothers should ensure that their diet contains plenty of iron. Green leafy vegetables such as spinach, coriander, and fenugreek are rich in vitamin C, which helps improve iron absorption in the body. They are also rich in antioxidants, vitamins, and other minerals important for overall well-being and postpartum recovery.   

Also Read: Weight Loss After Pregnancy: Tips, Pros, Cons, & Exercises 

2. Bottle Gourd   

Bottle gourds are a rich source of vitamin C, vitamin A, iron, sodium, calcium, magnesium, and phosphorus. They also help you stay hydrated, lose weight, and increase your milk supply. Bottle gourds can be consumed as sabzi or juice.    

3. Garlic   

Adding garlic to your dishes is one of the healthiest and tastiest choices. Garlic has many benefits, including strengthening the immune system, treating indigestion, and increasing breast milk supply.   

4. Fenugreek Seeds   

Fenugreek seeds are an excellent energy booster and may benefit mothers during breastfeeding and postpartum recovery.   

5. Sesame   

Sesame seeds are rich in iron, copper, magnesium, and phosphorus and have been used in Indian postpartum foods to replenish the body with essential nutrients, regulate bowel movements, and aid digestion.    

6. Whole Sprouted Grains   

The benefits of sprouted grains have been ingrained in us since childhood, as dried grains generally cannot compete with sprouted grains in nutritional value. Due to their health benefits, sprouted grains such as wheat, bajra, ragi, and jowar are widely recommended for postnatal consumption.    

Also Read: Boiled Sprouts: Health Benefits And Recipes 

7. Cumin Seeds   

Found in almost every Indian dish, cumin seeds seem to make everything healthier, from blood circulation to boosting immunity and the digestive system, so the possibilities are endless. Cumin seeds can also act as energy drinks and boost much-needed energy.    

8. Almonds   

Nuts like almonds are rich in iron, protein, calcium, zinc, and vitamins B, E, and K, which help improve body function. Almonds may also improve breast milk production.   

9. Eggs   

Eggs deserve awards for their health benefits for mothers. They are an excellent protein source and rich in various nutrients such as vitamins A, D, E, K, folate, choline, and omega-3 fatty acids.   

10. Dates  

Dates are a quick and healthy snack. They help improve blood counts and are rich in natural sugars, which can provide an instant energy boost. Additionally, the polyphenolic compounds in jujubes help improve digestion and brain function.   

Also Read: Kimia Dates For Weight Loss: 15 Benefits For Health! 

What Foods To Avoid After Giving Birth?  

Foods to avoid after giving birth are as follows: 

1. Spicy Foods  

Spicy foods can sometimes irritate your baby's digestive system, especially if you're breastfeeding.  Their strong flavours can also alter the taste of your breast milk, potentially leading to fussiness during feeding. If you enjoy a touch of spice, consider introducing it gradually and monitor your baby's reaction. 

2. Gas Producing Foods  

Certain vegetables, such as beans, broccoli, cabbage, and cauliflower, can cause gas and bloating in both you and your baby. While these foods are packed with nutrients, it's best to introduce them slowly and in moderation. Keeping a food diary can help you identify any potential triggers for discomfort. 

3. Coffee, Tea Or Soda 

While coffee or tea might sound like a dream come true, caffeine can pass through breast milk and affect your baby's sleep patterns. Opt for decaffeinated alternatives or limit your intake to moderate amounts. Limit your intake to two 8-ounce daily servings if you can't quit caffeine. 

4. Alcohol 

It is best to avoid alcohol while breastfeeding or pumping. Alcohol can be absorbed into milk and affect the baby. If you drink alcohol while breastfeeding, you may need to pump and discard the milk.   

5. Allergenic Foods