5 Nourishing Postpartum Meals to Ease Constipation & Support Healing

Hello Momma,

As you prepare for your postpartum, there is one area to really give some attention to - after birth digestion. While you might be thinking about the perfect nursery or what birth items you will need, you might want to put a little focus on what your digestion will need post birth. It is not a secret that with postpartum comes constipation or AT LEAST a disruption of your typical bowel movement patterns. Maybe you have wondered why Is postpartum constipation so common?

After birth, your body is in a delicate and powerful state of recovery. Between hormonal shifts, stretched pelvic floor muscles, dehydration, and possible pain medications, it’s no surprise that many mothers experience constipation in the first few days after delivery.

But you don’t have to suffer through it.

In many cultural PRACTICES for postpartum including Traditional Chinese Medicine, postpartum healing begins in the kitchen. Warm, soft, hydrating foods not only help your tissues repair, they also stimulate gentle digestion and encourage your first postpartum bowel movement.

The meals below are designed to be:

• Warming & grounding (much needed)

• Fiber-rich (to gently move the bowels)

• Lactation-friendly (supporting milk production)

• Easy to digest (because your gut is healing too)

Let’s nourish your body from the inside out.

🍲 1. Stewed Oats with Flax, Prunes & Ghee

A cozy, soft bowl of goodness that soothes digestion and supports regularity.

Ingredients:

• 1 cup rolled oats (soaked if possible)

• 2 cups warm almond or oat milk

• 1 tbsp ground flaxseed

• 3–4 dried prunes, chopped

• 1/2 tsp cinnamon

• Pinch of cardamom

• 1 tbsp ghee or coconut oil

• Optional: drizzle of maple syrup

Instructions:

1. Simmer oats in milk until soft (10–15 minutes).

2. Stir in prunes, flaxseed, and spices.

3. Add ghee and sweetener, stir well, and enjoy warm.

Why it helps:

Flax and prunes are both natural stool softeners, while oats provide gentle soluble fiber. Ghee lubricates the intestines and supports tissue healing.

🫘 2. Red Lentil Kitchari with Ginger & Fennel

A classic Ayurvedic healing meal that’s easy on digestion and full of plant protein.

Ingredients:

• 1/2 cup red lentils

• 1/4 cup basmati rice or mung dal

• 1 tsp grated ginger

• 1/2 tsp cumin seeds

• 1/2 tsp fennel seeds

• 1/4 tsp turmeric

• 2 tbsp ghee or sesame oil

• Salt to taste

• Optional: chopped spinach or zucchini

Instructions:

1. Rinse lentils and rice well.

2. In a pot, warm ghee and sauté spices until fragrant.

3. Add lentils, rice, 3 cups water, and turmeric.

4. Simmer on low for 30 minutes, stirring occasionally.

5. Add greens toward the end if using.

Why it helps:

Red lentils are protein-rich and easier to digest than beans. Ginger and fennel reduce postpartum gas, and the soft texture is perfect for early healing.

🍠 3. Bone Broth (or Veggie Broth) with Sweet Potatoes & Greens

This warm bowl of broth-based nourishment helps rehydrate the body and restore depleted minerals.

Ingredients:

• 2 cups bone broth or vegetable broth

• 1 small sweet potato, peeled and cubed

• 1 cup chopped spinach, kale, or chard

• 1 garlic clove, minced

• 1 tbsp olive oil or ghee

• Pinch of rosemary and thyme

• Salt and pepper to taste

Instructions:

1. Sauté garlic in oil until fragrant.

2. Add sweet potato and herbs, stir briefly.

3. Pour in broth and simmer until potato is tender (15–20 min).

4. Add greens and cook 5 more minutes. Serve warm.

Why it helps:

Bone broth repairs connective tissues and replenishes electrolytes, while sweet potatoes are rich in fiber and magnesium — two key players in relieving constipation.

🫐 4. Warm Quinoa Porridge with Chia, Berries & Dates

A warming grain bowl packed with healthy fats, antioxidants, and gentle fiber.

Ingredients:

• 1/2 cup cooked quinoa

• 1 tbsp chia seeds (soaked in water or milk for 5–10 min)

• 1/2 cup stewed or fresh berries

• 2 dates, chopped

• 1/2 tsp cinnamon

• Plant milk to thin (oat, almond, etc.)

Instructions:

1. Warm cooked quinoa and milk in a pot.

2. Stir in chia, berries, dates, and cinnamon.

3. Simmer until thick and creamy (5–7 min).

Why it helps:

Chia seeds and dates promote gentle, natural elimination. Quinoa offers complete protein to rebuild postpartum strength.

🥬 5. Braised Greens with Soft Scrambled Eggs & Avocado

The ultimate balancing meal: fat, fiber, protein, and greens.

Ingredients:

• 1 cup chopped kale, collards, or chard

• 2 eggs

• 1/2 avocado, sliced

• 1 tbsp olive oil or ghee

• 1 garlic clove, minced

• Sea salt, lemon juice, black pepper

Instructions:

1. Sauté garlic in oil and add greens with a splash of water.

2. Cover and cook until soft (8–10 min).

3. In another pan, scramble eggs on low heat until soft.

4. Plate greens, eggs, and avocado with lemon and salt.

Why it helps:

Cooked greens are easier on digestion than raw and full of fiber and magnesium. Eggs support tissue repair, and avocado offers anti-inflammatory fats.

💫 The Gentle Power of nutrient dense, Warm, easy to digest nourishing Foods

When you feed your postpartum body foods that are warm, soft, oily, and spiced, you’re not just preventing constipation, you’re offering your nervous system a signal that it is safe to rest, receive, and heal.

wishing you ALL THE HEALING!