Healthy Foods to Eat Right after Labor

You have spent hours practicing your breathing in Lamaze class, have weighed the pros and cons of delayed cord clamping, and have a three-page birth plan detailing your intent on skin to skin, forceps, and drugs.

But hello, have you thought about your first meal as a mom? Sure, motherhood demands that you often put your needs last, but hey, a girl has to eat.

And when that girl just powered through the marathon of her life, she should be eating like a crazy queen.

You have to eat because labor is really hard and sometimes is a line between life and death.

For some women, it’s a sprint (lucky mothers), and for others, it’s a multi-day marathon.

Either way, it’s brutally demanding and exhausting. It’s estimated to burn up to 100 calories an hourTrusted Source!

What we eat after delivery can help us muster up the energy for weeks (okay, months) of sleepless nights ahead, caring for a newborn, physical recovery, and breastfeeding.

So, from one hungry mom to another, here are some suggestions on what to eat right after you given birth, and before you can squeeze in a hearty, balanced meal.


While eating an apple is not a replacement for regular brushing and flossing, it has been shownTrusted Source to reduce salivary bacterial viability in a way similar to brushing our teeth.

An apple also packs 4.4 gramsTrusted Source of fiber for regularity, and they are super easy to pack away in your hospital bag.

Oatmeal with fruit

If you think giving birth is scary, just wait for that first postpartum poo. No, but seriously, with the wear and tear of pushing a watermelon out of your lady flower, hemorrhoids are very common.

Constipation is also a common side effect post-delivery thanks to pregnancy hormones.

You can also thank the slew of postpartum meds you are often instructed to take, like iron supplements and pain relievers.

If you have a C- section, it might be a week before you get relief as the bowels tend to slow their activity for several hours after surgery.

To help move things along down there, make sure you are choosing foods rich in fiber.

Oatmeal is another relatively bland, gentle carb for replenishing those worn-down glycogen stores with 4 to 6 gramsTrusted Source of poop-promoting fiber. Top it with fresh or dried fruit for some extra healthy goodness.

Another plus to oatmeal is that it’s known as a galactagogue, a food that allegedly boosts breast milk supply.

Healthy Homemade Oatmeal with Berries for Breakfast

While these claims have not been substantiated in research, the combination of carbs, iron, and calories make them a respectably milk-promoting choice.

Most hospital cafeterias will have oatmeal at breakfast but bring a few packs of the instant stuff just in case.


If you think leg day warrants an extra-large post-workout protein snack, just wait until you are forced to push hard for an hour or more without adequate rest.

Eggs are an essential source of protein to help soothe sore muscles that have literally been contracting nonstop throughout the whole birthing ordeal.

If you are able to find a fortified egg, even better because you will be getting the added benefit of brain-boosting Omega-3 fats.

Research has found an association betweenTrusted Source low omega-3 levels and postpartum depression and that supplementation may help reduce your risk.

See if your hospital cafeteria offers any whole egg dishes or bring a few hardboiled eggs in a cooler for a postpartum nosh.


There is a lot to love about nature’s original sweet candy that can easily be packed into your hospital bag or purse.

One small study found that consuming dates immediately after delivery resulted in significantly less blood loss and hemorrhaging than when given oxytocin.

They are also an amazing source of simple sugars to help give you a quick energy boost post-birth with a single date packing an impressive 16 gramsTrusted Source.

Calorie and carbohydrate needs also hit a high note while breastfeeding to get that milk in as soon as possible.

Bone/Chicken soup

There’s a reason why women in the movies look like drowned rats by the time their baby is crowning.

You are going to sweat a lot. It’s also common for women to sweat profusely in the weeks after delivery as the body is adjusting to dramatic hormone fluctuations.

While you may be given IV fluids during delivery, you will want to make sure you are upping the fluid game when the little one is here.

Especially if you are planning to breastfeed: It’s estimated that lactating women need an additional liter per day of fluid compared to non-lactating women.

If water isn’t cutting it, I think chicken soup is the perfect post-delivery food.

The broth is hydrating and salty to replenish electrolytes naturally, and the bland carb-laden noodles help ease you into eating.

Pack some of those instant noodle cups in your delivery bag and just add hot water in the ward.

And it goes without saying that once you are back home, it is best to go back to homemade food, not the instant stuff.

Salted crackers

If the mere thought of sipping something warm is making you sweat, eating salted crackers may deliver the same carb and electrolyte benefits to help you slowly build back energy.

Crackers are also a commonly recommended remedy for nausea during pregnancy.

If you are feeling a little woozy about the whirlwind that just went down, they might be an ideal choice.

A sleeve of salted crackers would be a welcome addition to your hospital delivery bag snack haul.

Beef jerky

Even if you don’t hemorrhage, blood loss is normal. Most women bleed for days, sometimes weeks after delivery.

For that reason, iron deficiency and anemia are not uncommonTrusted Source and can interfere with recovery and breast milk supply.

If you are not feeling up for a massive porterhouse steak immediately after birth, some shelf-stable homemade jerky would be a great choice.

With 2.2 milligramsTrusted Source of iron per 2-ounce serving, plus sodium to help restore electrolyte balance, it’s a convenient way to get your protein fix.


These don’t seem like the splendid foods you were likely dreaming about eating all pregnancy long, and of course they don’t involve alcohol in every course if you have been stuffed of your guzzling spree for the last nine months.

Sadly, it is not over yet, you have to stay away from that bottle of alcohol for at least two years as you breast-feed you new-born. Unless you are insane to indulge in alcoholic drinks or smoke while breast-feeding!

Based on experience, and a little science, these are the best preferences to help ease you into eating (and drinking) like the super woman you are. Congratulations for the 9 months Journey.


Amos Kipkorir
Author: Amos Kipkorir


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