Postpartum Nutrition: What Your Body Needs Most After Birth
The postpartum period is a time of enormous physical demand, emotional adjustment, and recovery. In our recent Ask an Expert conversation with Olivia Hansen, Registered Dietitian, we talked about what nourishment truly looks like in the weeks and months after birth.
This conversation focused on meeting real needs (not perfection!) during the postpartum years and offered grounded guidance for new parents navigating hunger, exhaustion, hydration, and healing.
Meet Olivia, Registered Dietitian
Olivia shared her journey from accounting into nutrition, inspired by her own pregnancies and a growing passion for women’s health. She now works with clients navigating pregnancy, postpartum, fertility, PCOS, and peri/menopause, blending research and real-life practicality. 
You can connect with Olivia on her website and on her Instagram at @wildlynourishedrd
Why Postpartum Nutrition Matters
Postpartum recovery is one of the most nutritionally demanding seasons of life. After pregnancy and birth the body is healing, adjusting hormonally, and often producing milk. These combined demands mean that calorie and nutrient needs are high, sometimes even higher than during pregnancy.
Rather than focusing on restrictions or quick recovery hacks, the emphasis was placed on nourishment, rest, and support.
Core Postpartum Priorities
Eating enough food
Staying hydrated
Support (for you!)
Nourishing milk production if breastfeeding
Resting as much as possible- not just sleep
Eating to hunger was emphasized, with reassurance that feeling very hungry, including at night, is common.
Hunger, Sleep, and Nighttime Needs
Many parents experience waking in the middle of the night feeling extremely hungry. This may be related to blood sugar needs, especially when breastfeeding. Practical strategies discussed included:
Pairing protein with carbohydrates at snacks
Having easy food options available overnight
Drinking milk as a nighttime option for both hydration and nourishment
Making food physically accessible, such as keeping snacks or a mini fridge nearby
Sleep deprivation was acknowledged as a reality of early postpartum life. While lack of sleep can temporarily impact metabolism, these changes are not permanent and can recover over time with adequate nourishment and care.
Hydration and Electrolytes
Hydration plays a critical role postpartum. Fluids support healing, milk production, and overall well-being.
Electrolytes were discussed as a helpful tool, particularly for those experiencing headaches or frequent urination. Options without added sugar were recommended, along with coconut water and mineral rich fluids like bone broth.
Bone Broth and Easy Nutrition
Bone broth was discussed as a supportive option due to its protein, amino acids, minerals, and electrolytes. It can be consumed on its own or added to meals and soups. Convenience options, including powdered bone broth mixes, were also mentioned as realistic choices during this season.
Support Matters
Postpartum nutrition does not exist in isolation. Support systems, access to meals, and help with household tasks were all recognized as meaningful contributors to recovery. Meal delivery services, grocery pickup, and asking for help were discussed as valid and encouraged strategies. You can also put these things on your baby registry so that loved ones know that you want this!
