The postpartum period is a rollercoaster and in all the chaos, one thing gets sidelined: your own well-being. But here’s the thing – your body has just done something incredible, and now it needs the right fuel to heal, regain strength, and keep up with the demands of motherhood. The right diet doesn’t just help with recovery, it plays a crucial role in energy levels, mood balance, and overall health. So, we asked Anushka Singh, a nutritionist and fitness coach what food Indian mothers should be eating after delivery to stay healthy. And here’s what she had to say.

Nourish the body with the right foods

The Indian diet is full of nutritious and healing foods that can make a recovery after childbirth smoother. Whole grains such as rice, millet, and rolled oats provide sustained energy, while fresh fruits and green vegetables supply essential vitamins and minerals. Dairy products like milk, curd, and paneer are fantastic sources of protein and calcium, which help in rebuilding strength.

“Legumes and pulses like dal, chickpeas, and lentils offer excellent plant-based protein, which is crucial for muscle repair and recovery,” says Anushka. When it comes to what not to eat after delivery, she said sugar and bread are a big no. “Avoid eating bread and start the day with soaked almonds, walnuts, and chia seeds to keep energy levels up,” she told us.

Protein: The building block of recovery

Protein is vital for postpartum healing, helping to repair tissues and restore strength. “New mums should aim for 60-80 grams of protein daily to aid recovery,” Anushka advises. For vegetarians, dal, paneer, tofu, and nuts provide great options, while non-vegetarians can incorporate lean meats and eggs for high-quality protein. The nutritionist also recommends “vitamin C-rich foods like citrus fruits, amla, and guava in your diet to further aid in collagen production, which is essential for wound healing and skin repair.” Additionally, iron-rich greens like spinach and fenugreek leaves support overall recovery by preventing postpartum anaemia.

Beating sugar cravings the healthy way

Craving sweets after delivery? You’re not alone. Postpartum sugar cravings are common, but instead of reaching for refined sugar, Anushka suggests smarter choices. “Fresh fruits, dates, or even a small piece of jaggery can satisfy cravings while also offering nutrients,” she explains. Keeping meals well-balanced with enough protein, fibre, and healthy fats can also prevent blood sugar spikes that often lead to cravings.

Finding the balance

Many mothers worry about postpartum weight gain, but rather than focusing on restrictive diets, it’s better to eat a balanced, nourishing diet. “Avoid excessive sugar and highly processed foods. Instead, opt for whole grains, lean proteins, and plenty of vegetables to sustain energy and promote healthy weight management,” suggests Anushka. Staying active with approved postpartum exercises can also help new mums feel stronger and improve their metabolism without compromising their health.

Are foods like panjiri and gond ke laddu worth the hype?

Indian mothers are often recommended foods like panjiri, gond ke laddu, and ajwain water to consume after delivery and science backs this up! “Panjiri is a nutrient-rich snack packed with whole grains and dry fruits that support lactation and energy levels,” Anushka shares. Gond ke laddu, made with edible gum, nuts, and ghee, is considered warming and helps nourish the body. “Ajwain water is another favourite, aiding digestion and preventing bloating, which can be common after childbirth,” she adds. Soaked flaxseeds and chia seeds are excellent additions to the diet, helping keep digestion smooth and preventing discomfort.

Mood-boosting foods for a happy mind

Postpartum mood swings are no joke, but food can play a role in emotional well-being. “Omega-3 rich foods like walnuts and flaxseeds support brain health and can positively impact mood,” says Anushka. Turmeric, known for its anti-inflammatory properties, helps reduce stress.

“Herbal teas, too, can be a great addition, offering a calming effect to help with relaxation and sleep, and for non-vegetarians, fish oil is a great option that further supports brain function and mood stability,” the nutritionist added.

If you want to connect with nutritionist Anushka Singh for more personalised fitness or nutrition advice, you can find her here. 

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