Expert Debunks Postpartum Nutrition Myths, Shares Tips For A Balanced Diet

The pregnancy journey does not end with childbirth; 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 major aspects that follow.

Amidst everything that goes on postpartum, myths and misconceptions around nutrition are likely to influence your judgement. If you are new to motherhood, you could be more vulnerable. However, it is crucial to do your research and then make mindful decisions.

This National Nutrition Week, we try to debunk some of the most common postpartum nutrition myths and share tips to ensure a balanced diet.

Also Read: Menstrual Health After Childbirth: Expert Insights And Tips For Managing Postpartum Periods

Myth 1: Nursing Mothers Must Avoid Certain Spices And Foods

According to Divya Gopal, Consultant – Dietitian and Nutritionist, Motherhood Hospitals, Banashankari, Bengaluru, many believe that foods with strong flavours, like garlic, onions, and spicy dishes, should be avoided by new mothers, as it is thought to alter the flavour of breast milk and cause digestive distress in infants.

While the dietitian agrees that breast milk can contain flavours from a mother’s diet, she says that most newborns, nevertheless, do well with these flavours. In fact, a 2023 study published in the journal Bioinformation found that women who consumed garlic preparation had significantly improved breastfeeding scores after a period of time.

She adds that other spices can be kept on the lower end, as introducing kids to a variety of tastes early on will help them become more receptive to foods later on. However, it is crucial that mothers do not adhere to rigid dietary restrictions unless a certain meal consistently causes discomfort for the infant.

Myth 2: Consuming Ghee And Sweets Speeds Up Recovery

In certain cultures, ghee and sweets are recommended for new moms. However, our expert shares that these may not be the healthiest during the postpartum period.

She notes that these foods are high in calories, and overindulgence can result in unintended weight gain as well as other health problems.

Alternatively, the nutrients required for recovery can be obtained without the additional dangers by concentrating on a balanced diet rich in lean proteins, whole grains, fruits, and vegetables, she adds.

Myth 3: Breastfeeding Requires Eating for Two

“Although nursing increases the requirement for calories, a mother does not necessarily need to consume twice as many calories,” says Gopal.

She explains, “Breastfeeding moms often require an extra 300–500 calories per day, not twice as much food. Unnecessary weight gain might result from overindulging. It’s critical to concentrate on nutrient-dense foods that give mom and baby the energy and nutrition they need.”

Also Read: Navigating Postpartum: Expert Helps Understand Your Body’s Journey After Childbirth

Understanding The Risk Of Believing Postpartum Nutrition Myths

As a new mother, you’re likely to receive a flood of suggestions and advice. However, it’s important to equip yourself with accurate information and avoid following recommendations based on old wives’ tales.

Dietitian Gopal says, “Believing in postpartum nutrition myths can significantly impact a mother’s health and recovery after childbirth. For instance, myths that discourage consuming certain foods or advocate restrictive diets can lead to nutritional deficiencies, which can slow down the healing process and weaken the immune system.”

She adds that misinformation about what to eat or avoid might also result in inadequate calorie intake, causing fatigue and hindering the mother’s ability to care for herself and her baby.

Additionally, these myths can affect milk production, potentially complicating breastfeeding.

Therefore, one should always rely on evidence-based guidance, which will help ensure both the mother and baby’s well-being.

Tips For Maintaining A Balanced Diet During Postpartum Recovery

A balanced diet includes a variety of nutrient-rich foods. For new mothers, it helps promote healing, improves energy levels, and supports breastfeeding. Here’s how women can plan their meals better during the postpartum period.

• Incorporate a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Ensure key nutrients like iron, calcium, vitamin D, and omega-3 fatty acids
• Hydration is equally crucial, as it aids in milk production and overall recovery.
• Eat small, frequent meals and snacks, which can help maintain energy levels.
• Limit processed foods, excessive sugars, and caffeine

For more information, it is always advisable to consult your own healthcare provider or nutritionist. They can ensure that the diet meets the specific needs of the mother during the postpartum period.