Postpartum Recovery + Healing Essentials Guide

As you near the end of pregnancy, prepping for postpartum can feel overwhelming. There are so many different products discussed and shared and it can be hard to know what exactly you need! I wanted to provide a guide that could be a resource for postpartum prep including all of my favorite recommendations (nutrition and food included!). I also wanted to include some postpartum support resources that are extremely important for mama throughout the postpartum healing journey!

Postpartum Registry Essentials for Mama

Meal Support: Find local support for postpartum meal prep (this is a service that I offer if you’re located in the Chattanooga, TN area). If you’re not local, reach out as I could likely recommend someone.

Pelvic Floor Physical Therapy: This was a crucial aspect of my personal postpartum recovery. I personally believe everyone can benefit from the support of a pelvic floor PT. If you’re local to Boulder, Amanda Gotschall of ANEWU PT if my go-to recommendation!

Lactation Support: Schedule a prenatal appointment with IBCLC to have support ready for postpartum – Kelly Euperio of BOULDER VALLEY LACTATION is my top recommendation!

Chiropractic Support: Chiropractic care is essential in postpartum and can be huge in your overall healing. Nichelle Gurule of LIVE LOUD LIFE is my go-to. I also love Inspire Chiropractic in Chattanooga, TN!

Massage Therapy: Massage can also be extremely healing in postpartum and calming for the central nervous system. Faith Davis or any of the massage therapists at MOUNTAIN MAMA MASSAGE are amazing (if you’re local to Boulder, CO!)

Nutrition / Supplementation Support: The support of a nutritionist is also a huge component to postpartum healing. The use of supplements, food, herbs, etc. all play a large role in balancing your body post-birth. I support mamas frequently in their postpartum journey and have found that it makes a huge difference in their recovery along with how well it nourishes mama and baby! You can connect HERE for a free 20-minute discovery call to discuss this further.

Doula Support: This isn’t just important in postpartum, but having doula support throughout pregnancy and birth is huge! There’s a reason why having the support of doula greatly decreases your risk for c-sections and helps advocate for an intervention-free birth. Doulas continue to fulfill the historical role of emotionally supporting a pregnant woman through labor and childbirth, helping her advocate for herself and communicate with her caregivers.

Postpartum Recovery + Healing Essentials

Healing Foods

When it comes to postpartum essentials, don’t neglect healing foods. Nutrition plays a huge role in postpartum healing and recovery, so it’s important that this is a huge focus for postpartum. Most markets have postpartum doulas and/or postpartum chefs that can assist with postpartum meal delivery + prep. If you’re looking for a recommendation – reach out, I might be able to help offer a recommendation depending on where you’re located! You can also check out my postpartum meal prep guide here!

It’s important that you’re eating real, whole foods and taking in enough calories. For most new moms that are planning to breastfeed I recommend between 2400-2800 calories (and sometimes even more!). Here’s the best way to plan meals –

• A source of protein—animal or plant-based

• Healthy fats— beef tallow, ghee, butter, olive oil, coconut oil, avocado, etc.

• Starchy carbs—berries, soaked rice, squash, sweet potatoes, etc.

• Non-starchy carbs—greens, mushrooms, cabbage, etc.

Fermented Foods: Aid digestion, nourish breast milk, and help support the microbiome for those who were given antibiotics in labor. Probiotics are also a huge help for this too!

Bone Broth: Slow-simmered bone broth plays a key role in the postpartum practices of many traditional cultures. I have a blog with my go-to recipe here. Not only is bone broth nutrient-dense and a rich source of collagen, it also aligns with the traditional practice of serving new mothers warm beverages and soups rather than cold food. If you’re unable to make your own bone broth, I love recommending Fond or Kettle + Fire.

Raw Dairy: It’s common for new mothers to experience highs and lows due to hormonal fluctuations and fatigue. The fat content in dairy supports blood sugar balance and it’s amazing at nourishing the postpartum body. Note – if baby is having a hard time digesting dairy, eliminate this food!

Sardines: Sardines are a rich in omegas, calcium, iron, protein, etc. They are the perfect food for supporting the postpartum body! I like the Wild Planet Sardines the best.

Coconut Water / Coconut: Full of essential minerals and vitamins, coconut water makes for the perfect drink rich in electrolytes! Coconut milk and cream also provides similar nourishment. Harmless Harvest is 100% my go-to!

Root Veggies: Root veggies are incredible for nourishing the postpartum body and are easy to digest and absorb. Well-cooked and stewed veggies are the way to go!

Chia Seeds: High in fiber to aid digestion, protein to balance energy, and a good source of calcium, which is great for postpartum healing and recovery. I like to add chia seeds to smoothies, yogurt and more!

Grass-fed Liver: I talk a lot about the importance of organ meets, specifically liver, in the postpartum period. It is full of so many essential vitamins and minerals that support replenishing the lost nutrient stores post-birth. I like to source liver from companies like Parker Pastures, US Wellness Meats, etc.

Nourishing Liquids

Bone Broth: I included this in both nourishing foods and liquids because it’s so important. Slow-simmered bone broth plays a key role in the postpartum practices of many traditional cultures. I have a blog with my go-to recipe here. Not only is bone broth nutrient-dense and a rich source of collagen, it also aligns with the traditional practice of serving new mothers warm beverages and soups rather than cold food. If you’re unable to make your own bone broth, I love recommending Fond or Kettle + Fire.

Red Raspberry Leaf Tea: I tell clients all of the time to keep drinking RRL into postpartum too – the benefits don’t stop in pregnancy. RRL can help support milk supply, adds key vitamins and minerals into the body and helps tone the uterus. I like to steep loose leaf RRL by the half gallon and drink it over ice with a squeeze of lemon (sometimes I’ll have 2-3 glasses a day!). I use this tea strainer to put in a glass half gallon mason jar!

Electrolytes: Like I mentioned above, electrolytes are extremely important for postpartum. They help keep mama hydrated but also support healthy milk production. My go-to recommendation is LMNT!

Coconut Water: Full of essential minerals and vitamins, coconut water makes for the perfect drink rich in electrolytes! Harmless Harvest is 100% my go-to!

Postpartum healing essentials

1. Maxi Pads: I like these for an organic pad option

2. Disposable Postpartum Underwear: These from FridaMom were my favorite in the early postpartum weeks

3. Peri Bottle: FridaMom Peri Bottle

4. Sitz Bath: My favorite Sitz Bath blend is from Rebeccas Herbal Apothocary. In the later postpartum weeks, magnesium flake baths can be really helpful for healing.

5. Postpartum Spray: EarthMama is my go-to or you can make your own using witch hazel and essential oils

6. Perineal Ice Packs: FridaMom has a great option if you’re in need of more pain relief and swelling reduction post-birth

7. Stainless Steel Water Bottle: Staying hydrated is essential in postpartum – I love this 30oz Stanley Water Bottle

8. Constipation Relief: Focus on Magnesium (400mg), hydration and lots of fiber

postpartum nursing essentials

1. Pumps: I personally loved the Spectra S1 and Elvie (more so once my milk supply was established and only 1-2 times a day)

2. Haaka: This is great for nursing sessions to use on one side

3. Nursing Pillow: The Nook is my favorite!

4. Nursing Bras: ThirdLove has been my-go, their nursing bras have been the best for me! (Use code TLMOM20 to save)

5. Nipple Care: EarthMama is great for a nipple balm.

6. Supplements to Support Milk Production: Legendairy Milk, Goats Rue and Moringa can be really supportive for milk supply and production.

Supplements for postpartum (not medical advice – always consult your doctor)

1. Beef Liver Capsules

2. Rositas Cod Liver Oil

3. Magnesium Glycinate

4. Probiotics (use code livewild to save)

5. Organic Olivia Natal Nourish

6. Shilajit