🍼 Busted! 7 Common Postpartum nutrition Myths

Welcoming a baby brings immense joy — and along with it, a flood of advice from every corner. From your grandmother’s secret recipes to Instagram reels and WhatsApp forwards, the postpartum period is full of conflicting information. As a nutritionist, I see new moms struggling to filter fact from fiction. Let’s bust some of the most common postpartum diet myths and bring in some science-backed sanity.

Myth 1: "You need to eat for two — even after delivery!"

Truth: While breastfeeding does increase your energy needs (by about 500 kcal/day), you don’t need to double your food intake. Focus on nutrient-rich, balanced meals — not just eating more.

🧠 What to do: Think quality over quantity. Include whole grains, pulses, fruits, veggies, healthy fats, and hydration to support healing and milk production.

Myth 2: "Avoid cold foods – they’ll reduce breast milk or cause a cold."

Truth: There’s no scientific evidence linking cold foods to reduced milk supply or illness. Breast milk is produced from blood, not the food's temperature.

🧠 What to do: Feel free to enjoy a fruit bowl or a cold smoothie — especially if it helps you stay nourished and hydrated in warmer climates.

Myth 3: "You must eat ghee-laden laddoos and heavy foods to recover."

Truth: Ghee has its benefits in moderation, but overloading on high-fat, high-sugar foods can lead to unnecessary weight gain and sluggish digestion.

🧠 What to do: Traditional recipes like gondh laddoo or methi ladoo can be included smartly — maybe one piece a day, not a plateful!

Myth 4: "You can’t eat certain vegetables like cauliflower, cabbage, or pulses — they’ll cause colic in the baby."

Truth: There’s no conclusive link between a mother’s diet and colic in the baby. Unless you notice a clear pattern of discomfort, there’s no need to avoid these foods.

🧠 What to do: Reintroduce one item at a time if you’re unsure. Cook well, use spices like ajwain/hing to aid digestion.

Myth 5: "Avoid water after delivery — it causes bloating and slows healing."

Truth: Hydration is crucial during postpartum recovery, especially if you're breastfeeding. Water helps prevent constipation, fatigue, and dehydration.

🧠 What to do: Sip warm or room temperature water if that feels better — but drink enough. Herbal teas and soups help too.

Myth 6: "Postpartum is not the time to think about weight loss."

Truth: True — drastic diets are a no-no, but mindful eating is essential. Nourishment should be your focus, not calorie-cutting. But that doesn’t mean you ignore your health goals entirely.

🧠 What to do: Begin gentle movement when your doctor clears it, eat whole foods, and avoid ultra-processed snacks that sneak in during long nights.

Myth 7: "If you don’t eat well, your breast milk will become ‘weak’."

Truth: The body prioritizes breast milk production, often at the cost of your own nutrient reserves. So poor diet may not make your milk weak, but it can make you feel weak.

🧠 What to do: Eat well for you. Breastfeeding will take care of itself if your body is supported with nutrients like calcium, iron, DHA, B12, and protein.

👩‍⚕️ Bottom Line

Postpartum recovery is sacred, and so is your nutrition. Ditch the myths, trust your body, and don’t hesitate to seek support from qualified professionals. Remember — every mother’s journey is unique. What worked for your cousin may not be right for you.

✨ Eat smart, rest well, and honour your healing. You deserve it.