10 Must-Have Foods for Your Postpartum Pantry

Eating well is essential for postpartum recovery and milk production. The foundation of postpartum eating is: Whole natural foods (organic whenever possible), Warm, Easy to digest, rich in calories, and enjoyable by you :). This is not the time for a complete make-over of your diet. Find the sweet spot between what you love and what is great for you!

The dominant elements present in the body during postpartum are space and air, which means warm and hydrating foods are crucial for your recovery. Here are 10 must-have foods for your postpartum pantry to support your healing and deep nourishment.

1. Ginger (and other warming spices)

   Fresh ginger’s gently warming quality aids digestion by stocking the digestive fire. Add a few slices to soups, stews, and rice congee. (Dry ginger can be too drying, so fresh is much preferred). Other common warming spices to aid digestion and improve milk production include cinnamon, cardamom, pepper, cumin, and fennel.

2. Bone Broth (or vegan alternative!)

   Rich in collagen, omegas fatty acids, minerals such as iron, calcium, magnesium, and amino acids (building blocks for protein), bone broth is easy to digest and supports tissue repair, gut health, and hydration—which is essential for postpartum recovery. If you are vegetarian, vegan broth with seaweed and mushroom is wonderful too!

3. Oats (and other whole grains such as barley, rice, and quinoa)

   A great source of fiber, iron, and complex carbs (energy), oats help regulate digestion, stabilize blood sugar, and support milk production. Preparing grains as porridge with plenty of fluids, warming spices, and some dates or berries will make it easier to digest and will add much needed warmth and fluids.

4. Raw Nuts (Almond, Cashew, and Walnut)

   Packed with healthy fats, protein, and vitamin E, nuts provide long-lasting energy and support brain function. Soaking your nuts and then lightly roasting them with natural salt is much preferred than buying them salted. Organic raw nut butters are great too!

5. Dark Leafy Greens and/or Seaweed

   Rich in iron, calcium, and folate, leafy greens help replenish lost nutrients and support lactation. What do the heavy milk producers (cows, goats and Sheep) naturally eat? Greens! Cook your greens for easier assimilation since you only have one stomach, not four ;).

6. Dates

   A natural energy booster, dates are rich in fiber, iron, and antioxidants. They are known to support lactation, provide energy, and may even support uterine healing. Chinese red dates (Jojobe) is another variety excellent for soups and congee (rice porridge), adding a sweet warm nourishment quality to your dish.

7. Legumes & Lentils

   High in plant-based protein, fiber, and iron, lentils and beans help maintain energy levels and balance hormones. Clean and soak your lentils for 2-4 hours and your beans for 6-8 hours or overnight. Discard the soaking water and cook with fresh clean water. Adding wakame seaweed to your cooking water will help dispel the gas forming agents in legumes.

8. Healthy Fats (Avocado, Olive Oil, Ghee, or Coconut Oil)

   Good fats support hormone regulation, brain health, and sustained energy—essential for recovery and milk production.

9. Quality Salt

   Salts rich in trace minerals are preferable to table salt, which is highly processed. Not all salts are alike. Celtic Sea Salt is naturally low in sodium, and has much higher content of iron, potassium and calcium than most other salts. Other salt-like alternatives are soy sauce, coconut aminos, and Bragg aminos.

10. Herbal Lactation Teas (Fennel, Ginger, Nettle, Raspberry Leaf, Red Clover)

    Hydrating and soothing, herbal teas can aid digestion, relaxation, and lactation.

    * Bonus specialty items

    Bee pollen, Goji berries, Brewer’s yeast, Medicinal mushrooms, Black sesame, great Lakes gelatin, Chia seeds.

Would you like a deeper dive into meal prep ideas using these ingredients? check out some of my recipes (coming soon)! In the meantime, I highly recommend the following books: The first Forty Days by Heng Ou, Mama’s Menu by Ameya Duprey, and Sacred Window Cook Book, all boasting great collections of recipes for postpartum healing.