--- title: 'Postpartum Nutrition: Supporting Your Recovery in the First Weeks' slug: nutrition-postpartum-recovery-what-to-eat lifeStage: postpartum category: Nutrition medicalReviewer: 'Sophie Mumby, Registered Dietitian' reviewerId: 'https://blog.bloume.com/postpartum/medical-board.md#sophie-mumby' lastUpdated: '2026-07-30' primarySource: 'Postnatal care' wordCount: 940 readTimeInSeconds: 235 --- # Postpartum Nutrition: Supporting Your Recovery in the First Weeks The first weeks after birth put real demands on your body. Eating well supports tissue repair, your immune system, and your energy at a time when appetite and sleep are both unpredictable. This article covers the main nutritional priorities for postpartum recovery: protein, foods linked with supporting recovery, eating when your appetite is low, and a short note on breastfeeding nutrition. Everything here is general information. Speak to your GP, midwife, or a registered dietitian for advice tailored to your situation. **Q: Do I need a special diet after giving birth?** A: You do not need a special or restrictive diet. A balanced, varied way of eating, with at least five portions of fruit and vegetables a day, wholegrain carbohydrates, enough protein, and plenty of fibre, gives your body what it needs to recover. If you are breastfeeding, your energy needs go up by around 330 kcal a day, and your usual diet can usually cover that without a specific plan. The tiredness that settles in after birth, the soreness, the hunger that comes and goes without warning. These are signs of how much physical work your body has just done. Good nutrition for postpartum recovery gives your body what it needs to repair tissue, support your immune system, and keep your energy steady through a genuinely demanding time. ## A balanced, varied diet as the foundation The basic approach to eating after birth is the same as at any other time in adult life: balanced and varied. Aim for at least five portions of fruit and vegetables a day, go for wholegrain carbohydrates where you can, and include plenty of fibre. Eating this way covers the broad range of nutrients your body draws on while it recovers, without putting tight limits on what you eat. ## Protein for healing after birth Protein matters more than usual in the weeks after birth. Your muscles and tissues have been under real strain, whether you had a perineal tear (a tear in the skin between the vagina and anus), a caesarean, or neither. Protein gives your body the amino acids it uses to repair that tissue and to make antibodies that support your immune system. Lean meat, fish, eggs, beans, and pulses are all good sources to include regularly. They are easy to find and slot into meals and snacks without much preparation. ## Foods that may support your body's recovery response As your body heals after birth, it goes through a natural inflammatory process. Some foods are linked in nutritional science with supporting it. Oily fish is one. It is rich in omega-3 fats, which may help your body manage its natural inflammatory response. If you are breastfeeding, you can safely have up to two portions of oily fish a week. Spreading a range of colourful fruit and vegetables across the day is a simple way to cover a broad range of nutrients. > **INFO**: The word 'anti-inflammatory' gets used in nutritional science to describe foods linked with supporting your body's recovery. It is not a clinical term used in standard postpartum care, and eating these foods does not replace medical treatment. ## Eating when your appetite is low Your appetite may well be lower in the days and weeks after birth. Pain, hormonal shifts, broken sleep, and the demands of a newborn can all change how hungry you feel. If big meals feel off-putting, eating little and often through the day makes it easier to get what you need. Small, nutrient-dense options like yoghurt, hummus with bread or vegetables, soup, or a handful of nuts give you protein, energy, and key nutrients without a full meal. Keeping easy food within reach helps, especially overnight and during feeds. It does not need to be complicated. Batch-cooked soup, eggs, tinned fish, and wholegrain crackers all keep well and take very little effort. ## A note on nutrition if you are breastfeeding Breastfeeding raises how much energy you need. If you are exclusively breastfeeding, your body uses roughly an extra 330 kcal a day on top of your usual intake. For most people this comes from a healthy, balanced diet rather than any special plan. Keeping your fluids up matters more during this time too. There is more to eating while breastfeeding than fits here. For a closer look at what to eat, which nutrients to focus on, and what to watch for, the dedicated breastfeeding nutrition article goes into more depth. > **WARNING**: Everything here is general information rather than personalised dietary advice. If you have specific worries about your nutrition, appetite, or recovery after birth, speak with your GP, midwife, or a registered dietitian who can guide you based on your own situation. If you have ongoing concerns about your appetite, weight, or what you are eating after birth, raise them at your next postnatal appointment, or ask your GP about a referral to a registered dietitian. ## Frequently asked questions **Q: Do I need a special diet after giving birth?** You do not need a special or restrictive diet. A balanced, varied way of eating, with at least five portions of fruit and vegetables a day, wholegrain carbohydrates, enough protein, and plenty of fibre, gives your body what it needs to recover. If you are breastfeeding, your energy needs go up by around 330 kcal a day, and your usual diet can usually cover that without a specific plan. **Q: What should I eat when I have no appetite after birth?** A low appetite after birth is common. Eating little and often through the day makes it easier to get what you need. Nutrient-dense snacks like yoghurt, hummus, soup, eggs, or tinned fish are easy to prepare and give you protein and key nutrients. If your appetite stays very low for more than a few days, it is worth mentioning to your midwife or GP. **Q: Is oily fish safe to eat when breastfeeding?** Yes. If you are breastfeeding, you can safely eat up to two portions of oily fish a week. Oily fish like salmon, mackerel, and sardines is a useful source of omega-3 fats, which are linked in nutritional science with supporting your body's recovery. If you have questions about specific types or amounts, your midwife or GP can advise. **Q: How does protein help recovery after birth?** Protein gives your body the amino acids it uses to repair tissue and make antibodies. After birth, your body is working to repair muscles and tissues that have been under strain, and getting enough protein supports that. Lean meat, fish, eggs, beans, and pulses are all easy sources to include across meals and snacks in the weeks after birth. ### Clinical Sources - [Postnatal care](https://www.nice.org.uk/guidance/ng194/chapter/recommendations) - [Breastfeeding and diet](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/) - [Breastfeeding and diet](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/) - [Breastfeeding and diet](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/) - [Royal Brompton & Harefield hospitals NHS Foundation Trust: Making eating easier when you have a poor appetite](https://www.rbht.nhs.uk/patients-visitors/for-patients/patient-support-services/making-eating-easier-when-you-have-poor-appetite) - [Breastfeeding and diet](https://www.nhs.uk/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/) --- Reviewed by Sophie Mumby, Registered Dietitian | [Medical Board](https://blog.bloume.com/postpartum/medical-board.md) | July 2026