Indian women really have a difficult time when it comes to choosing food to have after their delivery. However, while some manage to find a long list, its availability still becomes an issue.
Being a health site from India, we think we really could help solve the concern to an extent.
We managed to find some Indian foods that are easy to prepare, take less time, can be made available easily, benefit your baby’s nourishment, and of course are healthy for you.
The article is completely focused on food Indian mothers can have after the delivery or the postnatal period. We also managed to include the best possible way you can have them.
What You Will Learn?
With that being said, let’s dive in.
Food List To Have After Indian Mother’s Delivery
The foods Indian Moms can have after their delivery includes:
1. Sesame Seeds (Til)
The seeds of Sesame or most commonly known as “Til” in India can be considered a healthy snack food after the delivery period.
Sesame seeds are a great fiber source that ultimately aids your digestion. You must also know, pregnancy makes your digestion slower due to the relaxation of the smooth muscles.
The fact sesame seeds are used by Indian mothers after delivery is they can help increase breast milk in women. What more? Sesame is also a good source of calcium, thus it can improve bone health and also it’s a good source of plant protein.
Now, how can you actually have sesame seeds in an Indian way? Well, the best way you can have sesame seeds is by having their chikki or ladoo in your breakfast snack.
However, you are always free to eat sesame by toasting it, adding it to your salad, or making some Indian recipe for it.
2. Fenugreek Seeds (Methi)
Commonly known as methi in most parts of India, fenugreek seeds can also be a great diet addition after delivery.
Now, why fenugreek? The seeds of fenugreek might come with several benefits like helping deal with inflammation, lowering blood cholesterol and sugar level, and helping control appetite.
Not just these, during the postpartum period it could also help nursing mothers increase their breast milk production. This is one of the benefits based on studies.
Methi has been a popular addition to vegetables, dal, and other and other Indian dishes. However, you may take fenugreek seed directly by mouth with water during the post-delivery period.
3. Cumin seeds (Jeera)
Another diet addition for Indian mothers during their delivery period could be cumin seeds, commonly called jeera in India. Now, what makes it so special?
You should know it takes some time for your body’s immune system to get back to normal after delivery. As Cumin seeds are packed with anti-inflammatory and antioxidant properties, they can certainly boost your immunity.
Not just this, cumin seeds can also help with diabetes, bloating, insomnia, and poor digestion.
What more? There have also been studies that showed cumin seeds to promote faster weight loss compared to placebo.
Now, what’s the proper way to have cumin seeds after delivery? Well, you can choose to eat cumin either way by chewing it directly or boiling and filtering out cumin after soaking it overnight.
Although, some might not like chewing or having cumin raw. They can go for its recipes like having Cumin chicken, Aloo Jeera, or Jeera rice.
4. Turmeric (Haldi)
The spice popular with the name Haldi in India has the active compound curcumin in it. The benefits of turmeric have been used by people traditionally.
Now, how can turmeric be a good post-delivery diet addition? The active compound Curcumin enables turmeric to support your inflammatory response.
Thus it can help with a wide range of health issues that include wounds, joint pain, cancer, and even heart disease. Being rich in fiber turmeric can also aid digestion.
In postpartum moms, turmeric can increase milk production and reduce depression common during that period. Also, it may help your skin glow.
Now, how to include it in your diet? Being Indians, adding turmeric to our soups, curries, and any veggies isn’t surprising. However, you are free to blend it with your smoothies, tea, and milk too.
5. Green Veggies
You should also make sure that when you are in your post-delivery period, eat a lot of green and leafy vegetables. Most of you must be knowing why! However, let’s make it more clear.
Green vegetables are a great source of iron that is a crucial element for your body’s growth and development.
Each vegetable has its own benefits. However, some important vegetables you may consider having after your delivery could be spinach (palak), fenugreek (methi) leaves, beans, bitter gourd (karela), and pointed gourd (parwal).
Now, how do you have these vegetables? Well, it’s easy. You can have them by making their curry during meals or eating them in salad form. Not to mention, vegetables could be a great addition to your khichdi.
Having fresh fruits in your post-delivery schedule is something you can’t overlook. Even if you can’t manage to find it fresh, frozen fruits might also do the work.
Almost every fruit is high in fiber that could help your poor digestion right after delivery.
Also, the majority of fruits contain some antioxidants and flavonoids that can prevent inflammation, diabetes, and risk of heart disease.
Besides these health benefits, fruits are a low-calorie and low-fat diet, which have a really delicious taste. Now how do you have these fruits?
You can have fruits in your morning breakfast plan. You can either choose to have them raw or prepare some fruit juice to make it more convenient.
7. Dry Fruits
Besides fresh fruits, dry fruits can also prove to be a healthy postpartum diet addition. Especially in India where people prefer at least some almonds, raisins, and cashew nuts for sure in the morning.
Women having dried fruits after delivery tend to ingest more nutrition than women who don’t. Also, some studies show people eating dry fruits gain less weight.
Dry fruits like cashew, almonds, and walnuts are densely packed with a variety of nutrients like calcium, proteins, and vitamins like B, E, and K.
Also, nuts can enhance your breastmilk since they are packed with healthy fats and several antioxidants. Thus it can also help postnatal nourishment.
Just like fruits you can have nuts in the morning. You can have it either in dry-toasted or raw form.
8. Bottle Gourd (Lauki)
Some of you might think we already discussed Green vegetables then why bottle gourd separately. Well, it is a little unique and its benefits are worth noticing separately.
Bottle gourd has around 92% of water content that prevents dehydration of your body. During the nursing period, breastfeeding moms especially need to stay more hydrated.
Here’s why. Breast milk is 90% water, and every day when you feed your baby, these fluids start getting lost from your body. Thus bottle gourd can help regulate better milk production for the newborn.
Also, bottle gourd is a hub of nutrients like several vitamins, magnesium, potassium, and iron.
Now, how to have a Bottle gourd? Eating it by frying and adding some salt to it has always been the standard way in India. Its halwa, popularly known as dudhi halwa is also a great delicacy option for people with a sweet tooth.
If you’re sure that you are getting enough nutrients from following other necessary diets/foods then adding Khichadi can’t be a problem, yes if made correctly especially with vegetables it will help to pass on nutrients into your breastmilk.
Khichadi contains all the required nutrients such as carbohydrates, proteins, and folic acid which are essential for the growth and development of your baby.
Also, other than your baby benefits and growth Khichadi can help your body by recovering and keeping you healthy because as you know that after delivery your body becomes weak.
So what are the healthy ingredients/vegetables you can add to your khichadi? The best way to make a classic Khichdi or basic ayurvedic khichdi is to make it with rice, moong dal, cumin, turmeric, ginger, and salt.
Besides the above ingredients, you can add vegetables based on the body type. And lastly, you should talk with your doctor for more advice on this.
10. Finger Millet (Ragi)
Finger millet, also known as “ragi” in India is the powerhouse of nutrition as it can contribute benefits to you and your baby bone health.
Additionally, this superfood is so high in nutritional content especially iron and calcium you will be surprised to know that it is used in the preparation of baby food.
As it contains substantial calcium, iron, and magnesium to boost your health by giving strength to get back on your feet after delivery. Also, this superfood is greatly beneficial for lactose-intolerant Indian mum’s.
According to the International Osteoporosis Foundation finger, millet consumption can be beneficial for mothers after and during pregnancy.
You have to make sure that you eat a balanced diet with a vegetable diet and whole grains in your meals. However, if you notice that your baby is gaining weight then it’s a normal/good sign you’re taking essential nutrients.
To add ragi to your daily meals you can make some common and popular Indian food items with ragi such as dosa, chapatis, and idlis.
11. Oatmeals (Dalia)
Making Oats apart after the delivery can be very beneficial for the mother and the baby. Oats is a whole grain version and it’s an important source of vitamins B, fibers, and minerals and these nutrients contribute to boosting your milk production.
As you know that oats are loaded with fibers and iron it can help you with other problems such as boosting bowel activity, reducing constipation, and other stomach-related discomforts.
Other than fibers, minerals, and vitamin B content oats are extremely nutritious as it contains high amounts of carbohydrates, proteins, and calcium in it. Also, they are easy to prepare and versatile.
Oatmeals are one of the best foods for milk supply and are highly nutritious according to anecdotal reports.
The best and most common way to have oats is with dried fruits, milk, and nuts and you can improve your taste and nutrition labels by adding bananas, apples, and mango in it.
12. Moringa Leaves
Being a significant source of zinc, protein, iron, magnesium, calcium, potassium, and vitamins A, B, C, and essential amino acids.
Moringa leaves are packed with many numerous essential nutrients and contain more nutrients than whole foods and are called “superfoods”.
So how do moringa leaves help nursing mothers and their babies?
First, it contains many glycosides, a substance that increases milk production in breastfeeding mothers on postpartum days. Second, these leaves are so beneficial that it is even recommended by the United Nations to nursing mothers.
To integrate these leaves into your diet you can consume them with soups, fried vegetables, salads, and can be used in your normal sabzis with potatoes.
13. Pulses (Dal)
Dal is considered to be an essential nutrient of a well-balanced diet and boil dal contains a rich content of fiber, manganese, thiamine, vitamins B,9% protein,20% carbohydrates, and 70% water.
Especially pluses like red and green grams will help to boost the protein levels in your body without increasing fat intake and if you are a vegetarian then it’s a good/great choice for you.
Also, since they contain numerous essential nutrients they help to keep constipation, indigestion, gas, and bloating at bay and free from bowel movements.
So for a new mother, pluses are overall beneficial for you and your baby’s health and also prevent fat from accumulating in the body.
Most dal dishes/recipes are easy to prepare and to include pulses/dal in your diet? You can mix it with some vegetables and it can be eaten in boil form and be added up to soup.
Salmon is rich in DHA (docosahexaenoic acid) and is lower in mercury. DHA in Salmon is a type of fat substance that supports the development of your baby’s nervous system. Also, salmon is said to be a nutritional powerhouse for new moms.
Since your breast milk naturally contains DHA, but the mothers who eat DHA- rich foods tend to have a higher level of this fat in their milk.
Studies on Salmon suggest that it helps in preventing postpartum depression and elevating mood and supports overall mental health.
A quick reminder that you can safely enjoy this seafood three to two times a week while you are breastfeeding.
Eggs are high in protein and contain a wide range of nutrients that are beneficial for you and your baby’s nutrients include Vitamin D, iodine, folate, selenium, long-chain omega 3 fatty acids, and choline.
Also, It will help to recover your body as your body needs enough protein other than these benefits if you opt for DHA fortified eggs then it will elevate fatty acids in your breast filk.
But how? Eggs can be fortified with two different omega-3 fatty acids: DHA And ALA.
Omega-3 eggs are produced by hens fed a diet containing flaxseed. When the hens digest the flax, some of the ALA gets broken down into DHA, and both fatty acids transfer to the yolk thus making it more nutritious.
So eggs are an ideal choice for new moms and if you’re breastfeeding then try to have five to seven servings of it each day.
You can have scrambled eggs for breakfast and can be normally consumed by making omelets or simply by boiling them.
The Bottom Line
The postpartum or the period after delivery is a crucial period where you and your baby should get enough nutrient-rich foods. So instead of relying on just a few foods, consider having a well-balanced diet.
A balanced diet helps your body recover and provides the energy you will need to care for the little one.
Keeping the Indian diet options we discussed, you can prepare your own meal plan according to your comfort. You can also try some new recipes in order to make the process interesting.
Now, that we have finished with the food list Indian mothers could have after delivery, we would love to hear from you? What special dish did you try after your delivery? Feel free to share with us.