As a father of a three-year-old child and the founder of a startup focused on modernizing traditional nutrition, I have been traveling widely and interacting with many grandmothers across the country. I also had the privilege of interacting with hundreds of new or first-time mothers living in metro cities. Intensive interaction with doctors and dieticians was also part of my work. During these travels, I got to know about India’s diverse regional food traditions, what new mothers should eat, which has evolved through experiential and generational learning.
For example, Mrs Asha Tiwari, a grandmother from Almora, Uttarakhand, shared the tradition of serving dry fruits with Gond Laddu, which she learnt from her mother-in-law and passed on to her daughter-in-law who works in Delhi.
Another grandmother from Maharashtra, Mrs Suman Dhamane, said that fenugreek is an excellent food for new mothers, which works wonders.
Such traditional timeless wisdom is embedded in postpartum diet practices like consuming easily digestible protein-rich foods like moong dal, drinking enough warm water, consuming natural foods lactation stimulant Like high consumption of fenugreek or gum laddus, celery water, milk, dry fruits, dates, seeds, seasonal fruits and vegetables etc.
Many of these traditionally recommended ingredients are, in fact, also prescribed by dietitians today.
Unfortunately, more attention is often paid during pregnancy, and the health of the new mother is neglected after delivery as the entire focus of the family and the new mother shifts to the newborn. However, it must be remembered that this period is very critical for the new mother as her body is yet to recover from the enormous stress and change, lack of adequate care can have long-term health effects. Daadis in different regions of India often take the reins in their own hands and make prescriptive and restrictive recommendations for new mothers based on the local weather and vulnerabilities. They often warn of long-term debilitation if traditional recommendations are not followed, and their belief is often backed by personal and shared experiences.
Scientific lens: Nutritional Requirements and Sources for New Mothers
When studied carefully, most of the traditional Dietary Recommendations The scientific tests are successful and are proven to be logically correct. Here is what modern science says about postpartum diet.
Extra calories: New mothers need extra energy. In fact, during the first six months of breastfeeding, an extra 600 calories are needed per day.
Protein: According to ICMR, an additional 13.6 grams of protein is required per day for the first 6 months after delivery. Protein is very important for new mothers for tissue repair and muscle recovery.
Some of the best protein sources that are also easy to digest for a new mother’s vulnerable digestive system include vegetarian/vegan sources like pulses, seeds, dairy products and nuts. Moong dal, which finds significant recommendations in the traditional new mother’s diet, is one of the fastest and easiest to digest vegetarian protein sources known in the common diet.
Galactagogues: Galactagogues are traditional dietary ingredients known to increase the production and secretion of breast milk. According to UNICEF, natural galactagogues cumin, anise, carom seeds, garlic, fennel, fenugreek, nuts, edible gums (gum) and ginger have a positive effect on increasing milk supply for new mothers. They are also associated with healthy weight gain in the newborn.
Calcium: Pregnancy and childbirth cause a significant decrease in calcium. Calcium aids in bone health and milk production. Milk is the best source of calcium. Additionally, dairy products like yogurt, cheese and nuts can be consumed to meet the daily requirement. Ragi (finger millet) is another great source of calcium.
Iron: It is important to consume adequate iron to compensate for the loss during delivery and prevent postpartum anaemia. Studies show that the prevalence of postpartum anaemia in India is around 65%, and a study conducted in urban Puducherry showed 76.2%, indicating iron deficiency in urban areas as well. Leafy vegetables, pulses, lean meat, pearl millet and dried fruits are some good sources of iron.
Fiber to ease digestion: Fiber promotes digestive health and prevents constipation, which is a common postpartum problem. To ensure adequate fiber, eat plenty of seasonal fruits, vegetables, whole grains, legumes, and nuts.
Omega-3 fatty acids: DHA, an omega-3 fatty acid, aids brain development in newborns and may help reduce the risk of postpartum depression. Include fatty fish (salmon, sardines), flaxseeds, walnuts, and chia seeds for omega-3 fatty acids.
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vitamins and minerals: Ensure adequate intake of vitamins, folate, zinc and iodine through a varied diet including fruits, vegetables, nuts and seeds. When it comes to postpartum diet drumsticks/moringa are highly recommended due to their nutritional properties. Drumsticks contain vitamins like vitamin C, vitamin A and vitamin B6. Spinach, pumpkin seeds and lentils are good options for zinc while folate sources include spinach, pulses etc. Vitamin C can be obtained by consuming citrus fruits like oranges
Liquids: A lot of fluid is lost from the body during breastfeeding, so it is advisable to drink plenty of water to stay hydrated and improve milk production.
It is common to take turmeric with warm water and turmeric milk, as turmeric is known to help in healing. Almond milk, warm water boiled with ginger; ginger is anti-inflammatory and also aids in digestion. Studies published in the National Library of Medicine suggest that it relieves postpartum pain.
Apart from diet, proper rest and gradual light exercises such as walking are also important in the healing process. It is also important to be cautious of baby blues and postpartum depression. This whole journey can be challenging as a new baby demands attention and care and household responsibilities have to be handled.
Despite the challenges, every new mother should prioritise her health. Seek help from family members for child care and household chores and also listen to the advice of your mother and grandmother.
Whether you follow grandma’s or your doctor’s advice, it is important to keep in mind that what you eat during the postpartum recovery period will have a long-term impact on the health of the mother and the baby. Hence, it is important to choose a diet that is healthy and nutritious and good for the overall health of both the mother and the baby.
(- Yash Parasher, Founder, CEO Mama Nourish, with research inputs from Shilpa Thilak)
