RD, LDN, CBS
Certified in Maternal and Infant Nutrition from Cornell, Angela’s mission is to help people reach their wellness goals. She also helps run a program that teaches pregnant women about how a healthy lifestyle optimizes prenatal and postnatal care.
Optimal nutrition after a C-section is a critical component of recovery. As with any major abdominal surgery, your body will need time to properly heal. Choosing the right foods during this time can enhance the healing process and help keep your energy level up too.
In the initial hours following your surgery, your diet may only consist of ice chips or liquids. Once you pass gas, a sign that your intestines are functioning well, your diet will likely progress to solid foods and eventually a normal diet. At this point, it’s important to re-introduce foods slowly to avoid diet related discomforts such as bloating or painful gas.
Good nutrition is key during your recovery. The Dietary Guidelines and My Plate are the best guides for an optimal diet
A healthy diet can help with the healing process and recovery post surgery. Remember to include:
Eat throughout the day
Having several smaller meals throughout the day rather than a few larger meals can help your digestive system recover, while easing related discomforts.
Eat slowly
As difficult as this may be with a newborn, eating slowly can prevent excessive, uncomfortable gas and bloating post-op.
Choose nutrient dense foods
Eating in line with the Dietary Guideline and My Plantewill ensure that you are making the best food choices to promote recovery while optimizing postpartum nutrition. Focus on vegetables, fruits, whole grains, low fat dairy products and healthy fat sources.
Limit refined and processed foods
When you are caring for a newborn, it’s easy to put your needs aside and reach for certain types of foods simply because they are more convenient. But consuming too many refined and processed foods means we may be eating too much salt, sugar, and fat, all of which can be harmful to our health.
Choosing mostly fresh foods instead will limit your exposure to undesirable additives, while also helping to keep your postpartum energy levels stable.
Eat more fiber
Aim for at least 25 grams of fiber daily from vegetables, fruits, whole grains, nuts, beans, and other legumes.
Stay hydrated
Your postpartum fluid needs may be as high as 13 cups daily (especially important if you are breastfeeding). Water in its pure form is best. Optimal hydration can prevent constipation, maintain energy levels, and has a role in breast milk production.
Choose iron and Vitamin C-rich foods
Choosing iron-rich foods may help restore hemoglobin levels, which sometimes drop with surgical blood loss. Pairing plant based iron-rich foods with a Vitamin C source allows for better absorption of the iron.
Foods rich in iron include red meat, pork, poultry, seafood, beans, dark green leafy vegetables like spinach and iron fortified grains such as cereals, breads, and pastas.Vitamin C-rich foods include citrus fruits like oranges, broccoli, peppers, melons, kiwi, and tomatoes.
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