The pregnancy journey does not end with birth; it marks the beginning of a new life filled with its own unique challenges and experiences. Postpartum recovery, breastfeeding, and adjusting to the physical and emotional demands of motherhood are all important aspects that follow.
With everything that happens postpartum, myths and misconceptions about nutrition are likely to cloud your judgment. If you’re new to motherhood, you may be more vulnerable. However, it’s important to do your research and then make informed decisions.
This National Nutrition Week, we will try to debunk the most common myths about postpartum nutrition and share tips for a balanced diet.
Also Read: Postpartum Menstrual Health: Expert Insights and Tips for Managing Postpartum Periods
Myth 1: Breastfeeding Mothers Should Avoid Certain Spices and Foods
Accordingly Divya Gopal, Consultant – Dietician and Nutritionist, Motherhood Hospitals, Banashankari, BengaluruMany people believe that strong-flavoured foods, such as garlic, onion and spicy foods, should be avoided by new mothers because they are thought to alter the flavour of breast milk and cause digestive distress in babies.
While the dietitian acknowledges that breast milk can contain flavors from the mother’s diet, he still says most newborns cope well with these flavors. In fact, a 2023 study published in the journal Bioinformation It was found that women who consumed garlic preparations had a significant improvement in their breastfeeding scores after a while.
Other spices can be kept to a lesser extent, she adds, because exposing babies to a variety of flavors at an early age will help them become more receptive to foods later on. But it’s important for mothers not to impose strict dietary restrictions unless a particular meal causes persistent discomfort in the baby.
Myth 2: Consuming Ghee and Sweets Speeds Up Recovery
In some cultures, ghee and sweets are recommended for new mothers, but our expert says these may not be the healthiest options for the postpartum period.
He states that these foods are high in calories and can lead to unwanted weight gain as well as other health problems when consumed excessively.
Alternatively, he adds, by focusing on a balanced diet rich in lean proteins, whole grains, fruits and vegetables, the nutrients needed for recovery can be obtained without the added dangers.
Myth 3: Breastfeeding Requires Eating for Two
“Although breastfeeding increases calorie needs, the mother does not necessarily need to consume twice as many calories,” says Gopal.
She explains: “Breastfeeding mothers typically need 300–500 calories a day, not twice as much. Unnecessary weight gain can occur from overeating. It’s critical to focus on nutrient-dense foods that provide mom and baby with the energy and nutrition they need.”
Also Read: Navigating the Postpartum Period: Experts Help You Understand Your Body’s Journey After Childbirth
Understanding the Risks of Believing Postpartum Nutrition Myths
As a new mother, you’re likely to receive a ton of advice and recommendations. However, it’s important to arm yourself with the right information and avoid following advice based on old wives’ tales.
“Believing postpartum nutrition myths can significantly impact a mother’s health and recovery after birth. For example, myths that discourage certain foods or advocate restrictive diets can lead to nutrient deficiencies that can slow down the healing process and weaken the immune system,” says dietician Gopal.
She adds that misinformation about what to eat or not to eat can lead to inadequate calorie intake, fatigue and hinder a mother’s ability to care for herself and her baby.
Additionally, these myths can affect milk production, making breastfeeding difficult.
Therefore, evidence-based guidance should always be relied upon to help ensure the well-being of both mother and baby.
Tips for Maintaining a Balanced Diet During Postpartum Recovery
A balanced diet includes a variety of nutrient-rich foods. It helps promote healing, improve energy levels, and support breastfeeding for new mothers. Here’s how women can better plan their meals during the postpartum period.
- Adopt a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Provide essential nutrients like iron, calcium, vitamin D, and omega-3 fatty acids
- Fluid intake is equally important as it aids milk production and overall healing.
- Eat small meals and frequent snacks to help maintain your energy levels.
- Limit processed foods, excess sugar, and caffeine
For more information, it is always recommended to consult your own healthcare professional or nutritionist. They can ensure that the diet meets the specific needs of the mother during the postpartum period.