Fourth Trimester Nutrition

The nourishment every postpartum mother needs.
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As a doula, I take great care in providing mothers the support they need throughout pregnancy, childbirth, and the fourth trimester. The fourth trimester is what many refer to as postpartum, the first few months after giving birth. 

During the fourth trimester, you are going through many changes; adjusting to breastfeeding, sleepless nights, body changes, lifestyle changes, and new responsibilities. Although it is a precious time, the feelings of overwhelm are natural and expected.

While navigating the first few months of motherhood, remember that taking care of yourself is foundational to being the best mom you can be for your baby. 

Nourishing your body should be a top priority during the fourth trimester.

Throughout the nine months of pregnancy, your body is the sole source of nutrients for another human, followed by giving birth. Giving birth involves blood loss, tearing, possible surgical wounds, soreness, and more. After all of this, your body has a tremendous amount of recovering to do. Without proper nourishment, you can quickly experience postpartum depletion. 

Proper nourishment during the fourth trimester
 
Prenatal vitamin
Continuing your prenatal vitamin during the fourth trimester can help to fill in any nutritional gaps.
 
Warming foods
Warming foods can help to restore proper digestion. Soups, stews, bone broths, teas, and warm drinks are ideal while you're recovering.
 
Tip - Prepare soups and stews ahead of time to keep in your freezer for those early postpartum days.
 
Protein
Protein aids in the rebuilding of tissue, digestion, and keeping you energized. Sipping bone broth or adding collagen to your morning oats is a great way to add extra protein to your diet.
 
Vitamin C
Vitamin C promotes healing and supports a strong immune system. Bell peppers, brussels sprouts, and citrus fruits are excellent sources of vitamin C. 

Iron
A large amount of blood is lost during delivery, leading to lower iron levels. Inadequate iron levels can result in fatigue, depressive symptoms, and brain fog. Red meat, turkey, beans, lentils, tofu, dark leafy greens, and whole grains are high in iron.
 
 
As with many parts of motherhood, the postpartum season can be both exciting and frightening. Planning ahead and ensuring you have the support you need can help you navigate this new phase of life with more joy and ease.