5 things that can slow postpartum healing (& the nutrition needs I prioritized to keep my recovery on track)
Eloise, TRB Founder and IVF mom of five, is no stranger to the challenges that come with navigating the postpartum period.
From juggling feeds and caring for newborn twins to ensuring everything is ticking over at TRB HQ, she knows (from lots of experience!) how important diet, and choosing specific nutrients and foods for postpartum recovery can be.
I sat down with her to chat through the top postpartum nutrition needs she wanted to tackle after her most recent twin pregnancy, to help support her healing and stay on track.
Over to Eloise.
My postpartum nutrition needs and focuses, checked off
I won’t sugarcoat it. I worried about how I would feel postpartum this time around, having been out of the newborn game for five years!
I ended up having a tricky c-section, and I knew there would be a lot of plates to spin. I wanted to make sure that keeping on top of a new house, my business and looking after three older kids didn’t completely take over when I was supposed to be relishing all of the newborn stage cuddles, and prioritizing my own healing and recovery – something I’d definitely struggled with previously.
Compared to my first pregnancy in 2017, though, I felt much more clued up on what to expect in the postpartum period. I now know my own body better than ever, as well as the things I need to prioritize for recovery. For me, I’ve learned that diet plays a huge role.
Whilst there should never be any kind of pressure to ‘bounce back’ or rush postpartum recovery, I do love an actionable plan. And through working with so many incredible partners across the space since founding The Ribbon Box (formerly The Ribbon Box), I’ve had the privilege of learning a huge amount about the benefits of building positive eating and supplementation routines for specific life stages.
So when the opportunity to try some of Ritual’s postpartum support products came up, I jumped at the chance. Founded with the belief that better health begins with better ingredients, Ritual creates high-quality, science-backed dietary supplements with a focus on clean, traceable formulas.
With specific postpartum nutrition in mind – here’s what I think slowed my post-birth recovery in previous pregnancies, and what I decided to do differently this time around.
Focus 1: Dehydration
Dehydration is a common issue after birth, especially when you’re busy caring for a newborn – or two!
Water intake supports a whole range of our bodily functions though, and keeps the digestive system moving smoothly whilst helping to reduce swelling postpartum. And of course, if you’re breastfeeding, water helps replace what you lose through milk production, and maintain your supply.
I learned the hard way that if you’re not getting enough water in the first weeks after birth, you’re at greater risk of bladder infections, especially if you’ve had a c-section like I did.
To combat dehydration…
I kept my water bottle within arm’s reach at all times, which was a game-changer, especially during feeds.
I aimed to get down around eight glasses a day, although I didn’t feel like I was always able to stick to this, so I also incorporated soups and smoothies into my lunchtime rotation. Aside from being hydrating, they’re easy to prep and can be batch-prepped in advance.
Hydrating properly not only helped reduce swelling but also made me feel confident in my milk supply – something that was a key concern for me as I knew I wanted to breastfeed from the get-go with the twins.
Focus 2: Missing micronutrients
The lack of sleep, constant feedings, and general exhaustion have always made it easy for me to forget – or perhaps more accurately, deprioritize – a micronutrient focus after previous pregnancies. I’ve learned, though, that the postpartum period is even more nutritionally demanding than pregnancy, especially if you’re breastfeeding.
Also, brain fog is something I’ve really struggled with after all three of my pregnancies, and I’m sure that neglecting key vitamins, minerals and nutrients probably played a role in this!
To ensure I supported my increased nutrient requirements…
On top of making sure I got lots of variety in my diet, I decided to opt for a multivitamin supplement blend to simplify the process of meeting my nutritional needs.
Instead of trying to track and consume a variety of individual nutrients through diet alone, a good multivitamin ensured I was covering the basics, and for this, I made a point of trying out the Ritual Essential Postnatal Multivitamin with Iodine, Biotin, and Choline.
It contains clinically studied key ingredients to support the new nutrient demands on a mother for 6 months postpartum and throughout any breastfeeding journey* – and compared to past pregnancies, I noticed a huge difference in how I feel. With 15 key nutrients in just 2 capsules daily, I got a lot of peace of mind from knowing that I was caring for myself in such an easy way*.
I also know that not all ingredients are created equal, but Ritual only formulates with clean, high-quality key ingredients in their bioavailable forms that are vegan, non-GMO, gluten and major allergen-free.* They also share the sources, suppliers, and studies behind their key ingredients so you can feel confident in what you’re taking every day. The minty taste is a nice touch, too!
Speaking of iodine, to support thyroid, hormones, gut, and brain health in an easy, food-based way, I’d also recommend Rootless Daily Bites – delicious, seaweed-powered bites made with dates, almonds, seeds – that deliver your daily dose of iodine and over 40 essential macro and micronutrients.
One bite a day is all you need, and postpartum, it’s the kind of no-brainer, easy win we’re into here at team TRB.
Focus 3: Gut health
Gut health is often overlooked during postpartum recovery, but I’ve learned it’s actually incredibly important. A healthy gut supports digestion, nutrient absorption, immune function, and even mood regulation.
After birth previously, I’ve had the feeling that my microbiome has been a little bit out of balance, which has led to issues like constipation and bloating, combined with c-section recovery and not being able to get up and about much in the first two weeks.
To support my gut health…
Veggies and fruits were top of my list when it came to gently increasing my fiber intake. I love a smoothie, so this was my preferred way to get those fruits in!
I also tried out Ritual’s Synbiotic+, a 3-in-1 that combines probiotics, prebiotics, and postbiotics to help support an all-round balanced gut microbiome.*
I found it helped me stay regular – a big tick for tackling postpartum constipation – and I liked that it can also help support immune health. With three older children prone to bringing home sniffles from school, I reckoned I’d take all the immune support I could get!
Focus 4: Not enough protein
In my previous pregnancies, I certainly didn’t prioritize protein in those early weeks. In the haze, it was always much easier to grab whatever was convenient, and protein-packed foods aren’t always the quickest option.
Protein is key for tissue repair, muscle recovery, and sustained energy postpartum. If you’re breastfeeding, getting enough protein is doubly as key, as it helps to support milk production too.
To help prioritize protein…
I found that incorporating easy-to-eat, protein-rich snacks into my daily routine with the twins made a big difference.
Foods like cottage cheese, Greek yogurt, and peanut butter on toast (with a drizzle of honey) became my go-to’s.
I also started using a protein powder designed for postpartum needs – that’s the Ritual Essential Protein Pregnancy and Postpartum. It packs a whopping 20 grams of protein to help support the increased nutrient demands during pregnancy, postpartum, and throughout lactation.*
And, it’s also a great option if you’re plant-based, as it provides a complete amino acid profile with regeneratively-farmed peas that are grown in the USA. Just pop in a smoothie or shake, and you’re good to go.
Focus 5: Low iron
I had a blood test flag low ferritin during my recent pregnancy, so I was keen to help prevent any postpartum anemia and keep my levels topped up, especially after the blood loss I’d experienced during my c-section.
Iron is essential for helping transport oxygen in the blood, and helps support energy production, too – oh so essential, especially when you’re navigating nights with newborn twins.
For an iron boost…
I’m not a massive red meat eater, so I made it my mission to work in a variety of dietary alternatives for iron support this time around, to keep my postpartum recovery on track.
I incorporated lots of chicken, fish, spinach, and lentils into my postpartum diet plan – think hearty, comforting curries and stews – and I made sure to pair these with vitamin C-rich foods like citrus fruits, bell peppers, and tomatoes, as vitamin C helps to enhance iron absorption.
Since I was already taking a couple of different supplements, including the Ritual Essential Postnatal Multivitamin which incorporates iron in the mega-absorbable and gentle bisglycinate chelate form, I’d already covered that base in terms of supplementation.
From personal experience, I would recommend a gentler formulation like bisglycinate if you are going to supplement with iron postpartum – the heavier-duty tablets can tend to make constipation worse.
My postpartum nutrition rituals – the bottom line
That’s it! Five nutritional needs that I felt I’d neglected in previous pregnancies that might actually have slowed my postpartum healing, and the foods, macros and micros I prioritized this time around to boost it instead.
Want to try out Ritual for yourself? Browse their range here, and get 25% off your first month with code TRB25.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
