Example of Daily Postpartum Cleanse
Eating foods that counter Vata; cold, airy and dryness is key. Warmed, organic and fresh scratch meals that are heavy, oily and easy on the tummy are best. Based in vegetables, dal, lentils, sprouted nuts and rice are recommended since they are high in protein, fiber, antioxidants, phytonutrients, anti-inflammatory and one of the easiest things for the digestive system to breakdown. Meals are loaded with cleansing digestive herbs and spices which supports metabolism, immune function, blood flow, boosts lactation, naturally flushes toxins from the gut, and reduces bloating.
Scroll below for a more extensive list.
FOODS TO FAVOR
Leafy greens, carrots, beets, squash, pumpkin, avocados, sweet potatoes, mung beans, lentils, rice, warm milk, decaf teas, ghee, olive oil, nut oils, coconut oil, nut butters, sprouted nut milks, whole grains, hearty toast, oatmeal, pancakes, all natural sweeteners, homemade breads, muffins, warm fruits like compote. Lots of warming spices like garlic, turmeric, cumin, fennel, fenugreek, ginger, coriander, cardamom and cinnamon are especially beneficial. After the first 2-4 weeks if animal products are desired, start gradually with farm eggs, wild fish, Greek full fat yogurt, sheep and goats cheese.
FOODS TO AVOID
Processed, artificial and refined foods, take out, fast foods, fried foods, cold cuts, ferments, canola oil, corn oil, soybean oil, unnatural or refined sugars, alcohol, caffeine most animal products, airy quick snacks like popcorn, chips, cold foods like ice cream, carbonated drinks, chilled water, excess raw foods, nightshades (tomatoes, peppers, eggplants and chili) and cruciferous veggies. Most dairy and meat products for the first 4-6 weeks.
Warm oatmeal or amaranth porridge with granola on top, cooked fruit compote, dates, maple syrup, cashew cream, pancakes, muffins. Breakfast taco, whole grain or gluten-free toast topped with ghee, nut butter, avocados, greens, a farm egg, salmon, fresh herbs or sprouts. Grain bowl with roasted veggies, sweet potatoes, breakfast hash with kale and a fried egg.
Warm dal, kitchari or soup with rice, side of heated tortillas brushed with ghee, top with avocados, warm kale side salad, roasted veggies, sautéed spinach & sweet potatoes in ghee. Toast brushed with ghee, avocados, nut butter, Greek or coconut full fat yogurt, top with salmon, veggies and a cup of dal on the side. Lentil, egg or fish tacos with warm veggies, fresh greens, herbs with a side of roasted sweet potatoes. Rice bowl topped with lentils, veggies, salmon, poached egg, avocado or yogurt dollop.
The most important nutritional healing a new mother can do for herself postpartum is to sit and relax 3x daily to ENJOY eating warm healthy meals. Don’t be afraid to ask for help to make this possible! Your body is working so much harder to feed another human life and just had massive labor. Nourish yourself with high quality foods that both you and your precious newborn deserve. You will be shocked at how quickly your body will bounce back during month 2 if you spend the first 6 weeks focused on nutrition.