How to replace lost blood and nutrients during postpartum
During birth and in the weeks postpartum, you will experience some blood loss.
Firstly during labour and then in what is referred to as lochia, the cleansing of the uterus and bleeding following birth.
Along with the blood loss is a huge loss of vital nutrients making replenishment with nutrient dense foods a priority of postpartum care.
Food Focus
- The foods that are most supportive of building blood due to their warming nature and high nutrient value are:
- beef, chicken and eggs
- seafood
- cooked greens and dark leafy greens
- soaked legumes
- activated nuts and seeds
- broths, soups and stews
- Iron rich foods
- red meat, offal
- dark poultry meat, liver
- clams, oysters, mussels
- soybeans, tofu, tempeh
- legumes: lentils, quinoa, kidney beans, chickpeas and black eyed peas
- chard, spinach cooked
- beet greens cooked
- cashews, sunflower seeds
- dried figs, dried apricots
- Folate rich foods
- brewers yeast
- legumes: black eyed peas, soy beans, kidney beans, mung beans lima beans, navy beans, garbanzo beans and lentils
- beef liver
- walnuts
- spinach
- kale
- asparagus
- B12 rich foods
- red meat
- offal
- chicken
- chicken liver
- clams, oysters, mussels
- fish
- eggs
- cheese
fermented foods
You may also be interested in...
Prepared To Birth
Natalie is a childbirth educator and massage therapist who has a particular interest in the role of stress and anxiety during preconception, pregnancy and postpartum. She runs private and group Hypnobirth classes in Mona Vale and offers preconception/fertility and postpartum massage. Natalie is passionate about helping women and their partners regulate their nervous systems in preparation for birth no matter what turn it may take. Natalie is also trained in OMP, acupressure and rebozo techniques. She also runs a pregnancy loss support group and has completed studies in Birth Trauma and offers one-on-one birth debriefs to couples needing additional support.
Queensland Lactation & Feeding Specialists
We love to help babies and children feed & thrive, however they are fed.
At Queensland Lactation & Feeding Specialists, we provide warm, personalised support for families navigating infant feeding from pregnancy through early childhood. Our experienced team includes International Board Certified Lactation Consultants (IBCLCs), paediatric dietitians, and paediatric speech pathologists working together to help you feel confident and supported, no matter your feeding journey. We offer comprehensive antenatal and postnatal lactation support, helping families prepare for breastfeeding before baby arrives and providing skilled care for breastfeeding challenges after birth.
From latching difficulties, nipple pain, and supply concerns to feeding with complex medical needs, our IBCLCs take the time to listen and develop realistic, achievable plans. We also offer thorough tongue tie assessments and guidance on management options where needed. Feeding looks different for every family, and we support all types of feeding, whether breast, bottle, combination feeding, or tube feeding.
Our paediatric dietitians specialise in infant feeding, growth concerns, and allergy management. We provide practical guidance for families navigating allergies, including cow’s milk protein allergy, food intolerances, introducing solids, and faltering growth, with feeding plans tailored to your baby’s medical and developmental needs.
Our speech pathologists support infant feeding development, including assessment and management of oral motor skills, swallowing safety, and transitioning to solids. Whether your baby is struggling with different textures, is fussy with feeding, or has additional medical needs affecting feeding skills, we can help.
What makes us different is our family-centred, team-based approach. We work alongside parents and caregivers, respecting your values and preferences while offering clear, evidence-based advice.
We offer in-clinic services, with free and easy parking, at our warm and welcoming Paddington clinic. Home visits and virtual / telehealth appointments are also available. Whether you’re an expectant parent seeking feeding preparation, a new mother needing breastfeeding or bottle feeding support, or a family managing feeding challenges or allergies in an older baby or toddler, Queensland Lactation & Feeding Specialists are here to guide and support you at every stage.
Learn about the support you didn't know you needed.
We have cherry picked the most useful resources for your fourth trimester so that you don't have to waste precious hours searching.
Article - Elisha Wildblood and Louise Barton (Not Another Onesie)
Beyond Baby Stuff: Gifting Support to New Mothers
At Not Another Onesie, we're passionate about gifting support services that improve life after birth for mamas everywhere. We believe new mothers need love, support, and nourishment more than baby stuff.
Article - Shaily Nadav (Kavanah Care)
A Sacred Space for Postpartum Recovery
In our ongoing series spotlighting the incredible services in our Not Another Onesie village, we spoke with the heart and hands behind Kavanah Care, a wellness sanctuary offering postpartum support and bodywork that feels like a warm exhale for mothers in their most tender chapter.
Article - Julia Jones (Newborn Mothers)
What is a Doula?
Today, a doula is typically someone who acts as a hub of support, referrals and resources for a person during a major life transition, usually related to birth. Doulas have a holistic approach that considers both mental and physical well-being. Services vary significantly but can include emotional reassurance, information based on scientific evidence, and comfort techniques like massage and nourishing food. The role is not medical, and doulas cannot treat, diagnose or cure any disease.
Article - Winnie Wu (Papaya Clinic)
Abdominal Binding, Tubigrip, and Recovery Shorts: A Postpartum Guide
In this guide, we’ll explore the role of these three postpartum support options, outlining when and how to use each one. We’ll also provide evidence-based insights into their benefits and explain how they can complement a broader recovery plan that includes core-strengthening exercises and professional care. Whether you’ve had a vaginal birth or a cesarean delivery, this article will help you make informed decisions about postpartum recovery.