Postpartum nutrition, our advice

Childbirth is a real ordeal for the body. The new mother has made a marathon effort during the birth of her child, her body is in full recovery. Added to this are lack of sleep, hormonal fluctuations, blood and fluid loss... 

To recover well during the postpartum period, postpartum nutrition plays an essential role. Indeed, the nutritional needs of the new mother are higher than those of the pregnant woman.

In this article, we reveal all our nutritional tips to recover well and gradually regain energy!

During the period following childbirth, the body needs to recover. Postpartum nutrition is essential. Essential nutrients such as proteins, lipids, carbohydrates, vitamins, and minerals are indispensable for recovery, but also to provide the baby with good quality breast milk if breastfeeding is chosen.

• Proteins play an essential role in meeting needs. The intake of amino acids is indispensable for cellular and muscular reconstruction. For this, the consumption of meat, fish, eggs, dairy products, as well as cereals and plants is recommended.

• Lipids constitute the body's energy reserve. They are sources of essential fatty acids. In the very first days, a diet particularly rich in good fats can be essential to facilitate the completely disrupted intestinal transit. The intake of oils rich in Omega-3 (rapeseed oil, walnut) and fatty fish (salmon, tuna, mackerel) twice a week is recommended.

• Carbohydrates are the main source of energy. They have a satiating effect (contribute to the feeling of fullness after a meal), regulate blood sugar levels, and prevent snacking during the day. Favor complex carbohydrates, which take longer to digest, to sustain you between meal intervals. Don't skimp on starchy foods!

In the postpartum period, it is recommended to take supplements to help restore the body's and mind's fitness. It is important to provide the nutrients and micronutrients necessary for the proper functioning of the body.

Do not skimp on the supply of:

• Iron that fights fatigue
• Calcium, because the baby draws from the reserves
• Vitamin C as a supplement to iron
• Vitamin D as a supplement to calcium
• Vitamin B9 which is involved in the baby's brain development

These micronutrients are mainly found in a good postpartum diet such as spinach, strawberries, melon, eggs, green vegetables, etc.

Omega-3 supplementation in young mothers helps to fight postpartum depression, which often occurs in the weeks following childbirth.

At D-LAB, Absolu Omega-3 provides a high dose of Omega-3 derived from microalgae. This expert formula is rich in DHA to ensure good cellular health, and in EPA, with strong anti-inflammatory power.

Constipation problems are very common during the postpartum period, and it is very important not to let them settle in to prevent them from becoming chronic. Postpartum nutrition plays an important role during this transition period. 

Consuming fiber to improve digestion and reduce the risk of postpartum constipation is essential.

Prefer insoluble fibers found in the skin of fruits and vegetables, wheat bran, vegetables (broccoli, asparagus), whole grains, oilseeds (almonds, walnuts, hazelnuts), prunes, seeds, leaves, and roots.

They speed up transit and promote satiety, thus contributing to the control of appetite and weight. They reduce the risk of constipation by promoting regular bowel function and good digestive system health.

Avoid raw vegetables that irritate the intestines, as well as the consumption of legumes (chickpeas, lentils, beans) that promote digestive discomfort.

Childbirth often leads to dehydration of the body due to a significant increase in sweating, blood loss, and fluids. If breastfeeding is planned: it is estimated that women who breastfeed need an additional liter of liquid per day compared to women who do not breastfeed.

It is important to stay well hydrated throughout the day by drinking water, herbal teas, or broths.

Prefer lukewarm or room temperature water. Herbal teas and infusions of plants and spices promote optimal recovery. In addition to being warming and comforting, they contribute to the body's well-being thanks to their digestive, healing, detoxifying, and purifying properties...

Finally, avoid drinks that are too sweet, alcoholic, and rich in theine or caffeine, which slow down the activity of filtering and elimination organs.

After childbirth, the young mother's diet can be likened to the stages of dietary diversification in infants.

It is recommended to consume drinks, foods, and meals that are hot, soft, moist, rich in oil and spices, and naturally sweetened. 

Favor soups, broths, stews, and porridges. In general, cooking should be longer and the amounts of water higher to achieve creamy textures. 

Over the days and weeks, different textures can be introduced until the mother gradually returns to her basic diet.

We advise you to eat to your satisfaction, according to your fullness. Think of yourself, and enjoy yourself during this new and complicated period. 

Learn to eat mindfully and do not start overly restrictive diets after your delivery. Indeed, your body needs to rebuild, which is why it is important to meet its nutritional needs.

By having a varied, balanced diet in sufficient quantity, weight loss will happen naturally. Once your body is rebuilt, you can accelerate this weight loss through exercise and dietary supplements. We recommend the Fat-Burning Program in this case.

Antioxidants play a crucial role in postpartum recovery. They help protect cells from oxidative stress and promote the healing process. Berries, green vegetables, nuts, and seeds are excellent sources of antioxidants. 

In addition, dietary supplements rich in antioxidants can provide additional support to strengthen the immune system and promote rapid recovery.

Probiotics are beneficial bacteria for intestinal health. After childbirth, it is essential to restore the balance of the intestinal flora for optimal digestion and better nutrient absorption. 

Yogurts, kefirs, and dietary supplements containing probiotics can help maintain a healthy gut flora. At D-LAB, the Flat Belly Detox contains five complementary strains of probiotics to strengthen the balance of the gut flora.

Superfoods are an excellent source of concentrated nutrients that can help boost energy and improve overall well-being. 

Chia seeds, goji berries, nuts, spinach, salmon, and avocados are excellent choices for postpartum moms. They are rich in vitamins, minerals, and antioxidants, essential for supporting recovery and boosting energy levels.

Herbs and spices can play an important role in postpartum recovery. Turmeric, ginger, and fenugreek are known for their anti-inflammatory and healing properties. 

Infusions of these herbs can be warming and comforting, thus promoting optimal recovery. In addition to their health benefits, they also add flavor to meals and drinks, making eating more enjoyable.

Amino acids are the building blocks of proteins and play an essential role in cellular and muscle repair. 

After childbirth, it is crucial to consume foods rich in amino acids to support recovery. 

Complete protein sources such as meat, fish, eggs, and dairy products are recommended. For vegetarians, combinations of legumes and cereals can provide the necessary amino acids.

In addition to macronutrients such as proteins, lipids, and carbohydrates, micronutrients are also crucial for postpartum recovery. Vitamins and minerals play various roles in supporting the immune system, energy production, and overall health. 

Green vegetables, fruits, nuts, and seeds are rich in essential micronutrients. Dietary supplements like Absolu de Magnésium and Absolu de Kératine from D-LAB can also help fill nutritional gaps.

In addition to the mentioned nutrients, B vitamins and zinc are essential during the postpartum period. 

B vitamins, especially B6 and B12, play a key role in energy production and supporting the nervous system. 

They are also crucial for the production of breast milk. Zinc, for its part, contributes to tissue repair and strengthening the immune system. Foods rich in B vitamins include whole grains, legumes, eggs, and lean meats. Zinc is abundant in seafood, pumpkin seeds, and nuts.

Nutritional drinks can be an excellent supplement to the diet of young mothers, especially when they lack time to prepare balanced meals. 

Smoothies made from green vegetables, fresh fruits, chia seeds, and protein powder can provide a quick and complete supply of essential nutrients. Drinks rich in electrolytes can also help maintain optimal hydration, especially if the mother is breastfeeding.

1. Diet after childbirth

Postpartum breastfeeding diet

For breastfeeding mothers, it is crucial to maintain a rich and varied diet. Caloric needs increase, and it is important to consume nutrient-rich foods to support milk production. Proteins, good fats, and complex carbohydrates are essential.

The postpartum diet for breastfeeding mothers should include foods rich in iron, calcium, and vitamins. Spinach, dairy products, eggs, and citrus fruits are wise choices. It is also recommended to drink plenty of water to stay hydrated and support milk production.

2. The postpartum soup

Soup is an excellent postpartum food choice. It is easy to digest, hydrating, and can be enriched with many essential nutrients. Soups made from vegetables, legumes, and meat or fish broths are particularly beneficial. They provide vitamins, minerals, and proteins necessary for recovery.

3. Nutritious snacks

Snacks are an important component of a balanced diet after childbirth. Favor nutrient-rich snacks such as dried fruits, nuts, plain yogurts, or homemade cereal bars. These snacks help maintain a stable energy level throughout the day and satisfy small hunger pangs between main meals.

4. The importance of antioxidants

Antioxidants play a crucial role in postpartum recovery by combating oxidative stress and strengthening the immune system. Berries, citrus fruits, green vegetables, and green tea are excellent sources of antioxidants. Incorporating these foods into the daily diet helps protect cells and promote a rapid recovery.

5. Probiotics for intestinal well-being

Probiotics are beneficial for maintaining a balanced gut microbiota. After childbirth, consuming fermented foods such as yogurt, kefir, sauerkraut, and miso can help restore the intestinal flora and improve digestion. A healthy gut flora is essential for good nutrient absorption and a robust immune system.

6. Superfoods for optimal energy

Superfoods can provide significant energy support during the postpartum period. Chia seeds, goji berries, spirulina, and avocados are rich in vitamins, minerals, and antioxidants. These foods help revitalize the body, improve mood, and increase overall energy. Incorporating these superfoods into daily meals can be done easily, for example by adding chia seeds to yogurt or incorporating spirulina into a smoothie.

7. Foods to avoid and to favor

After childbirth, it is crucial to choose foods that promote recovery and well-being. Avoid foods that are too fatty, spicy, and alcoholic beverages. 

Favor natural, unprocessed foods rich in essential nutrients. Green vegetables, fresh fruits, whole grains, lean proteins, dairy products, and sources of healthy fats like avocados and nuts are recommended choices to support the health and energy of new mothers.

At D-LAB, we understand that the postpartum period is a challenging phase, both physically and emotionally. The young mother's body is undergoing a process of recovery and has just made a marathon effort during the birth of her child.  

That's why we have developed unique nutritional programs to support young mothers during this period.

This comprehensive program is designed for all young mothers seeking a complete and targeted fitness recovery. It works on the entire body: it rebalances the organism and hormonal activity, reduces postpartum hair loss, and promotes elimination.

• The Balance Activator helps regulate hormonal activity and promotes the proper functioning of the nervous system thanks to magnesium and vitamins B2, B6, and C.

• The Keratin Absolute provides a high dose of natural and particularly bioavailable keratin. Its effectiveness in reducing hair loss is clinically proven.

• The Detox Drain supports detoxification mechanisms and promotes elimination through the urinary tract thanks to extracts of bearberry, dandelion, and chicory.

In addition to these products, Absolu Omega-3 is particularly recommended for its high concentration of DHA and EPA, essential for mental health and mood regulation. Omega-3s help combat postpartum depression and promote faster emotional recovery.

For optimal support, it is recommended to include the Multivitamin Complex which provides a wide range of essential vitamins and minerals, thereby strengthening natural defenses and helping to fight fatigue.

This comprehensive program is specifically designed to facilitate the return to active life after a cesarean section. It promotes the body's recovery, improves healing, and stimulates bowel movement to provide well-being to the new mother.

• The Regeneration Activator is enriched with marine magnesium, coenzyme Q10, vitamins C and B, and amino acids. It helps with skin renewal to limit the appearance of scars.

• The Absolu Hyaluronique promotes collagen secretion, essential for cell regeneration. A powerful moisturizing agent, it also enables the reconstruction of blood vessels that supply oxygen and nutrients necessary for healing.

• The Flat Belly Detox improves intestinal comfort. These 5 complementary probiotic strains promote the balance of intestinal flora to strengthen the sensitive body. It also contains vegetable charcoal and extracts of plants and algae that help reduce bloating and lose weight.

Additionally, supplementation with vitamin E is recommended for its antioxidant properties that accelerate healing and reduce inflammation. Vitamin E helps maintain the health of skin tissues and promotes rapid scar healing.

3. Focus on essential nutrients in the postpartum period

Nutritional needs in the postpartum period are increased to support the body's recovery and breast milk production. Here are some key nutrients to consider:

• Iron: Essential for combating anemia and postpartum fatigue. Products like D-LAB's Absolu de Fer are formulated to maximize absorption and effectiveness.
• Calcium: Essential for bone health, especially if the baby is breastfed. Supplements such as Absolu de Calcium ensure sufficient intake for both mother and child.
• Vitamin D: Crucial for calcium absorption and the maintenance of bone and immune health. The Vitamin D3 from D-LAB promotes optimal bioavailability.
• Probiotics: To restore the balance of the intestinal flora and improve digestive comfort. The Microbiome Program from D-LAB is specially designed to strengthen the intestinal microbiota.

By incorporating these nutrients into a postpartum supplementation routine, it is possible to effectively support the recovery and overall well-being of new mothers.

4. Why choose D-LAB dietary supplements?

D-LAB dietary supplements are formulated with rigorous attention to detail and effectiveness. Each product is developed in our own green factory in France, ensuring exceptional quality and complete traceability of the ingredients.

D-LAB formulations stand out for their naturalness and bioavailability, thanks to the use of ingredients derived from Green Tech. Our products are designed to work in synergy and target the specific needs of young mothers, while respecting the natural balance of the body.

By choosing D-LAB dietary supplements, young mothers benefit from a comprehensive approach to nutrition and well-being, ensuring optimal recovery after childbirth.

D-LAB programs are also tailored to meet the specific needs of each mother. Whether for skin regeneration, hormonal support, or improved digestion, each formula is designed to provide a precise and effective response to postpartum challenges. 

• If significant hair loss occurs after childbirth, the Hair Mass Program provides all the necessary nutrients to rebuild the hair fiber.

• Magnesium needs are higher in breastfeeding women who must increase their magnesium intake by 30 mg per day, totaling 390 mg daily. This mineral is essential for both the mother's and her child's body. At D-LAB, the Absolu de Magnésium is recommended. Its formula contains natural magnesium derived from seawater, and patented micro-encapsulated magnesium to promote perfect bioavailability.

• Several studies have shown that the risks of postpartum depression can be prevented by adjusting daily Omega-3 intake. To supplement, D-LAB offers Absolu Omega-3 derived from microalgae and standardized in EPA and DHA.

• A varied and balanced diet should include sources of protein, good fats, and complex carbohydrates. Fruits, vegetables, whole grains, and lean proteins are essential for good recovery. Dietary supplements can also fill nutritional gaps.

• Vitamins and minerals play a crucial role in recovery. Products like D-LAB's Absolu de Fer and Absolu de Calcium can help meet the increased needs for these nutrients.

• For mothers who experience postpartum joint pain, collagen supplementation is recommended. The Absolu de Collagène supports tissue regeneration and maintains joint flexibility.

1. Dietary supplements for recovery

In addition to the specific supplements already mentioned, other products can be beneficial for postpartum recovery. The Collagen Absolute helps maintain skin elasticity and promote cell regeneration, essential after pregnancy.

2. Digestive support and intestinal well-being

Digestive well-being is crucial in the postpartum period. Détox Ventre Plat from D-LAB, thanks to its probiotics and plant extracts, helps restore the balance of the intestinal flora, reduces bloating, and promotes healthy digestion. Fibers are essential to prevent the common constipation after childbirth, and a fiber-rich diet should be complemented by adequate hydration. D-LAB also recommends Absolu de Charbon Végétal for its detoxifying and soothing properties for the digestive system.

3. Emotional and mental support

Mental health is just as important as physical health. The Serenity Program, incorporating extracts of adaptogenic plants such as rhodiola and ashwagandha, can help manage stress and improve sleep quality. The B vitamins and magnesium present in this program also support the nervous system and contribute to better stress management.