A healthy diet is very necessary for the new moms. Similar to the pregnancy period, a woman needs to have a nutritious diet after the birth of the child as well. This is because hormonal changes take place when the body first starts lactating. In such circumstances, a well balanced diet, which has a variety of nutrient-rich foods, is ideal. Nursing mothers should lower the consumption of processed foods as well as the ones that are acidic or gas producing in nature.

Foods to Eat

• Cod Liver Oil
• Butter
• Eggs, preferably from pastured chicken
• Additional egg yolks daily, added to smoothies, salad dressings, scrambled eggs
• Fresh seafood, particularly wild salmon, shellfish and fish eggs
• Fresh beef or lamb
• Oily fish or lard daily, for vitamin D
• 2 tablespoons coconut oil daily, used in cooking or smoothies, etc
• Lacto-fermented condiments and beverages
• Bone broths, used in soups, stews and sauces
• Soaked whole grains
• Fresh vegetables and fruits
• Lime soda
• Fresh fruit juice

Foods to Avoid

• Trans fatty acids (e.g., hydrogenated oils)
• Junk foods
• Commercial fried foods
• Sugar
• White flour
• Caffeine
• Alcohol
• Cigarettes
• Brewer’s yeast
• Carbonated beverages
• Chocolate
• Gas-forming vegetables, such as broccoli, Brussels sprouts, cabbage, cauliflower, etc
• Oranges and orange juice
• Strawberries