UNICEF gave a framework on Maternal Nutrition Health in Pakistan which indicated that maternal nutrition in Pakistan is poor. Women of reproductive age (WRA) tolerate the triple burden of malnutrition, i.e., undernutrition, overweight/obesity, and micronutrient deficiencies.
In Pakistan, many C-sections also known as cesarean deliveries are performed due to unforeseen circumstances or pregnancy complications. C section is usually an unpleasant and challenging experience for women. Moreover, it is also physically and mentally exhausting.
When a woman gives birth, she has to go through a massive amount of pain. Therefore, they deserve special attention and care. The mother needs plenty of rest and a strict diet after C section for faster recovery.
Apart from this, the baby also needs milk through lactation which is also why the mother should have a good diet after C-section.
Additionally, a proper healthy diet after C section also helps the mother to lose weight which she gained during pregnancy.
Read More: How to Reduce Tummy After C-section Naturally?
This blog is specifically for all the new mothers who have given birth through C section. In this blog, we are going to tell you about diet after C section and what to avoid after a cesarean.
Diet After C Section
Here is the diet that you should take after a C section:
1. Protein Rich Foods
After C section, women should focus on protein rich foods. Proteins are important as they aid in the healing process and promote the growth of new tissues. It also helps to repair and maintain muscles after surgery by speeding up the healing process.
Some of the protein rich foods are as follows:
- Chicken
- Eggs
- Beef
- Fish (Tofu)
- Dairy
- Nuts and seeds, etc
Read More: 10 Healthy Foods For Pregnancy You Should Know!
2. Calcium Rich Foods
Calcium is one of the essential minerals needed during pregnancy and breastfeeding.
Moroever, calcium builds teeth and bones, promotes blood clotting, relaxes muscles, and protects against osteoporosis.
Some of the calcium rich foods are as follows:
- Milk
- Seeds
- Milk Products
- Yogurt, etc
Read More: Healthy Food to Eat During Pregnancy: You Can Make at Home
3. Fiber Rich Foods
Postpartum constipation and other digestive issues are very common and cause discomfort.
The recent C section, pain medicines, and prenatal vitamins can all cause digestive issues. However, these can be avoided by consuming fiber rich foods. Fiber helps in promoting digestion and relieving constipation.
You should take at least 25 grams of dietary fiber regularly to avoid any digestive discomfort.
Some of the common sources of fiber are as follows:
- Fruits
- Vegetables
- Nuts
- Beans
- Whole Grains
- Other Legumes
Read More: Healthy Foods To Be Eaten When You Are Pregnant!
4. Iron Rich Foods
Iron is very important for every woman whether she is pregnant or not. It maintains hemoglobin levels in the body and recovers lost blood during the delivery or C section.
Iron-rich foods can produce hemoglobin and lessen the risk of iron deficiency anemia. It can also help overcome fatigue and other symptoms associated with blood loss.
Some of the foods rich in iron are as follows:
- Red meat
- Egg yolk
- Oysters
- Poultry
- Dry fruits
- Cow Liver
- Beans
- Green Vegetables like Spinach, etc
However, it is also important to consult your doctor regarding iron intake after C section.
Useful Tip: You should pair plant-based iron rich foods with Vitamin C souces for better absorption of the iron.
5. Vitamins and Minerals Rich Foods
Vitamins are packed with antioxidants that help reduce oxidative stress and boost tissue repair. They are an essential addition to the diet after C section.
Moreover, they also help to produce collagen, helping in the ligaments, new scar tissues, and skin formation.
Some of the vegetables that have great amounts of Vitamin A and C, iron, and dietary calcium are:
- Broccoli
- Spinach
- Fenugreek Leaves
- Oranges
- Watermelons
- Papayas
- Strawberries
- Grapefruits, etc
These fruits and vegetables also help build immunity and prevent infection.
Read More: 5 Best Tips For Pregnancy Nutrition That Women Should Adopt
6. Fluids
After C C-section, women usually face digestive issues and need fluid for breastfeeding. For both of these, you have to rely on fluids to prevent constipation and dehydration. Moreover, if you are also breastfeeding, then your body needs a higher demand for fluid.
You should drink more water and fluids than usual. You can also add herbs, citrus fruits, sliced cucumber, etc to add flavor and detox to your water.
7. Wholegrains
You should also add some high-carbohydrate food to your diet which provides you energy. Whole grain foods like pasta, bread, brown rice, etc are high in carbs and provide energy maintenance. Additionally, they are also helpful in breast milk production.
Moreover, whole grain foods also have iron, folic acid, and fiber which are also important for babies in their early development. These nutrients are provided to the baby through breastfeeding.
Read More: Foods For Weight Loss After C-Section – When to Start Exercise
Foods to Eat After C Section
Some of the common foods to eat after a Cesarean delivery are as follows:
- Galactagogues (foods that induce, maintain, and increase milk production)
- Whole grains, especially oatmeal.
- Cantaloupe
- Dark, leafy greens (alfalfa, spinach, kale, broccoli).
- Fennel
- Sweet Potatoes
- Garlic
- Citrus fruits
- Chickpeas
- Nuts and seeds, especially almonds.
- Ginger
- Papaya
- Red meat
- Mushrooms
- Poultry
- Seafood
- Beans
- Nuts
Read More: Top 13 Protein Rich Foods in Pakistan You Should Know
Foods to Avoid After C Section
After a C-section, women should avoid the following foods to avoid any discomfort or further issues:
- Carbonated Drinks
- Gas causing foods
- Spicy Food
- Foods that cause bloating
- Cold Foods
- Fermented or Junk Foods
- Undercooked Foods
- Eggs and Milk
- Caffeinated Drinks (Tea/Coffee)
- Alcohol
- Smoking
- Acidic Foods
Nutritional Tips for Mothers After a C-Section
Here are some of the tips and tricks for new moms who have given birth through Cesarean delivery:
- Eat slowly
- Eat throughout the day in small portions
- Do not put strain on your digestive system
- Go for nutrient-dense food (Lean proteins, Vegetables, fruits, low-fat dairy products, whole grains, nuts, seeds, and beans.)
- Include healthy fats in your diet
- Avoid all refined or processed foods
- Eat fresh foods for a quick and healthy recovery
کھجور مردوں اور عورتوں کے لیے بھرپور فوائد والا حیرت انگیز پھل
Final Words
The time after a C-section is challenging and daunting. Your body needs proper care and attention and your baby won’t have you another bite or a nap.
However, the new mother must have a balanced and healthy diet after C section. A healthy diet after C section can help you to recover faster and also maintain your energy levels.
We understand it is not easy to cope with daily challenges and have time to eat after giving birth. However, if you are struggling with the eating phase, then you can consult the best nutritionist in Pakistan via Marham.
Download Marham’s Application
You can also download the Marham application to book your in-clinic and video consultation. Apart from that, you can also avail special discounts on medicines and lab tests.
To download Marham’s application, click here:
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