Breast milk is best for your baby

Breastfeeding is the best nutrition for healthy growth and development of babies. Exclusive breastfeeding for 6 months is the optimal way of feeding infants. Thereafter infants should receive complementary foods with continued breastfeeding up to two years or beyond. Good maternal nutrition helps sustain an adequate supply and quality of breast milk. Unnecessary introduction of bottle feeding, partially or fully, or of other complementary foods and drinks may have a negative impact on breastfeeding, which may be irreversible. Consult your doctor and consider the social and financial implications before deciding to use breast milk substitutes or if you have difficulty breastfeeding. Follow usage, preparation and storage instructions of breast milk substitutes or of other complementary foods and drinks carefully as improper or unnecessary use may pose a health hazard.

My Pregnancy My Way

Postpartum Diet Guide: What Foods to Eat & What to Avoid After Giving Birth

Congratulations on the birth of your new bundle of joy! Now that your little one is here, it’s time to focus on your own health and recovery. While it might be tempting to indulge in all your favourite foods, it’s important to remember that your body needs special nourishment during the postpartum period. Join us as we explore the foods to avoid after giving birth and discover the best post-pregnancy food options to support your recovery journey.

Postpartum Do’s and Don’t

Why should you still watch your diet after giving birth?

Nourishing your body with the right foods for postpartum recovery is crucial for healing, lactation, and regaining energy after giving birth.¹ A balanced diet provides essential nutrients to support your body's recovery from childbirth and the physical demands of motherhood. Some foods may even help to regulate your postpartum hormonal fluctuations!¹

Depending on your cultural practices, you may also have specific dietary practices and traditions associated with the postpartum period, otherwise also known as the confinement period. While these cultural practices may vary, the underlying goal is to provide new mothers with nutritious foods that support their bodies during this important recovery period. By following the guidelines of what foods to eat and what to avoid after giving birth, you can reduce the likelihood of developing issues such as bloating, gas, sore muscles and joints, anaemia and poor circulation throughout your postpartum journey.^1,2

What kind of food should you avoid after giving birth?

Malaysia is known for its delicious food but there are definitely a few types of food you should avoid, at least for the time being.

Coffee and other caffeinated beverages
- We know caffeine seems like the perfect cure to those sleepless nights, but it can work its way into your system and excessive consumption can indirectly affect your child.^1,2,3 Caffeine can also be present in other drinks and foods such as energy drinks, soft drinks and chocolate, so do check the caffeine content before consumption.³
Citrus fruits
- Although citrus is loaded with vitamin C, it is highly acidic and can cause stomach discomfort.^1,2,4
Peppermint and parsley
- These herbs are known as anti-galactagogues, which means that if they are consumed in high doses, they can affect your body’s systems.^5,6
Fish
- Fish is a good source of protein and you do not have to avoid it completely, just be selective of what type of seafood is in your intake. This is because certain types of fish can sometimes be high in mercury.^1,2
Spicy foods
- If you've recently given birth, spicy foods may not be the best choice. They can irritate your digestive system and cause discomfort.^1,2

What kind of food should you eat more of during your post-pregnancy period?

Sesame seeds
- Big things come in small packages and sesame seeds are a great source of calcium, phosphorus, magnesium, iron and copper.⁷ These are minerals your body will need to bounce back from your pregnancy.
Turmeric
- A local favourite in terms of spices, it is full of healing properties to help you. Turmeric helps fight inflammation with vitamin B6, C, magnesium, potassium and manganese.^1,8
Ginger
- Instead of putting it in your food, try putting it in your tea! Ginger helps with muscle soreness after childbirth and has vitamins such as B6, E, selenium, manganese, potassium, fibre and iron.^1,9
Lean meats
- Protein is a vital nutrient for postpartum recovery, playing a crucial role in repairing and rebuilding muscles, tissues and cells.⁴ It also supports the synthesis of antibodies and enzymes, which are essential for a healthy immune system.¹ To ensure adequate protein intake, incorporate lean meats like chicken and beef into your diet. Other excellent sources of protein include fish, eggs, legumes, beans, lentils, tofu, tempeh, nuts and seeds.¹

Some other foods you should try to incorporate into your post-pregnancy diet include dark, leafy greens and whole grains.⁷ These foods will provide nutrients such as Vitamin C, iron, folate and fibre which can help prevent constipation and promote faster wound recovery.⁴

Eating right doesn’t just stop after giving birth – what you eat during your postpartum period also plays a role in reducing the likelihood of complications and ensuring that you’re healthy, so you can enjoy this precious time bonding with your little bundle of joy. Mothers should also prioritise foods that encourage health body systems and functions, ensuring a steady food supply for their child. For more information on what foods to eat and what to avoid, check out our article ”What to Eat and Not to Eat After Giving Birth”. While it may be challenging to resist your favourite foods, fret not as you can resume consuming them again once your confinement period is over.

Speaking of confinement, did you also know that there are different confinement practices in Malaysia? Check out our article on confinement practices Malaysian mothers should follow for more insights! During your confinement period, it's important to consume a balanced diet to help your body recover faster. You can also supplement your diet with a trusted milk formula like Friso^® Gold Mum that's specially formulated for mothers-to-be.

Friso^® Gold Mum – Our formula milk alternative during your pregnancy

Friso^® Gold Mum, our preferred prenatal milk for mothers, retains the natural nutrients of the milk to support you through your pregnancy journey such as:

Vitamin D - Necessary for the absorption and utilisation of calcium and phosphorus.¹⁰

Calcium - Helps in the normal growth and development of bones and teeth.¹¹

Vitamin B12 - Needed for red blood cell production and the healthy functioning of the nervous system.¹²

Folic Acid - Folic acid is essential for growth and division of cells. Folate plays a role in the formation of red blood cells. Folate helps to maintain the growth and development of the foetus.¹³

Iodine - Essential for the formation of thyroid hormones, which supports brain development.¹⁴

Low glycaemic index - The glycaemic index (GI) is a rating system for foods containing carbohydrates.¹⁵ It shows how quickly food affects your blood sugar (glucose) level when eaten on its own. The low glycaemic index (GI) could help the mother avoid being overweight during pregnancy, thus avoiding further complications such as gestational diabetes.¹⁶

Friso^® Gold Mum consists of essential nutrients which are formulated with DualCare+™, to support mothers’ and their children's daily needs. Read more on what mothers should drink during pregnancy.

Having a child while maintaining your health and recovery is not a walk in the park. But always remember the importance of self-care. Whether it’s keeping a healthy diet, or getting enough sleep, it is fine to ask for help. As they say, it takes a village!

References