Key Food Ingredients For Postpartum Healing

Key Ingredients To Boost Recovery & Milk Supply (Blog)

There are many key ingredients to boost Postpartum Healing and Milk Supply. During the confinement period, the focus is on helping the new mother recover from the physical demands of pregnancy and childbirth. Additionally, confinement diets generally include foods that can promote postpartum healing, increase milk production (if breastfeeding), and provide essential nutrients.

Here are some key ingredients commonly included in confinement diets:

Protein-Rich Foods:

  • Lean meats (chicken, turkey, pork, fish)
  • Eggs
  • Tofu and other soy products
  • Legumes (lentils, beans)

Iron-Rich Foods:

  • Red meat (beef, lamb)
  • Leafy greens (spinach, kale)
  • Fortified cereals
  • Dried fruits (apricots, raisins)

Calcium Sources:

  • Dairy products (milk, yogurt, cheese)
  • Leafy greens
  • Fortified plant-based milk (e.g., almond milk)

Fiber-Rich Foods:

  • Whole grains (brown rice, whole wheat bread, oats)
  • Fruits (apples, pears, prunes)
  • Vegetables (broccoli, carrots, sweet potatoes)

Healthy Fats:

  • Avocado
  • Nuts (almonds, walnuts)
  • Fatty fish (salmon, mackerel)
  • Olive oil

Herbs and Spices:

  • Ginger: Believed to have anti-inflammatory properties and help with digestion.
  • Turmeric: Known for its anti-inflammatory and antioxidant benefits.
  • Garlic: May have immune-boosting properties.

Broths and Soups:

  • Chicken soup or bone broth: Provides hydration and essential nutrients.
  • Herbal soups: Traditional recipes often include herbs and ingredients believed to promote healing.

Chinese Medicinal Herbs:

  • Dang gui (Angelica sinensis): Believed to help with blood circulation.
  • Ginseng: May boost energy and vitality.
  • Goji berries: Rich in antioxidants and nutrients.

Fruits and Vegetables:

  • Colorful fruits and vegetables provide a wide range of vitamins and minerals.
  • Berries, citrus fruits, and leafy greens are particularly nutrient-dense.

Plenty of Fluids:

  • Herbal teas (e.g., red date tea) are often included in confinement diets to nourish blood, replenish energy and boost the immunity system 


Confinement diets should provide enough calories to support healing and energy needs, especially for breastfeeding mothers. It is helpful to integrate the key ingredients to boost Recovery & Milk Supply in your daily diet.

Most importantly, mothers should rest adequately during their confinement period to speed up their recovery. To add on, a Confinement Nanny can help mummies to get more rest via being a helpful aid for both baby care and confinement meals/herbs preparation. Read here to understand how to choose a Confinement Nanny.

Enquire with Confinement Mama today.