The Foods That Restored My Health After 3 Pregnancies
Pregnancy is an incredible journey, but it can also take a toll on your body. After three pregnancies, I found myself physically drained and struggling with my overall health. I needed to regain my energy, balance my hormones, and restore my skin health. Thankfully, the path to recovery didn’t involve extreme diets or hard-to-find ingredients. Instead, I turned to whole, nutritious foods that are easily accessible no matter where you are in the world. Here are the foods that helped me feel like myself again, with alternatives for those with specific dietary preferences:
1. Avocados (Alternative: Olive Oil or Hummus)
Avocados became one of my go-to foods for restoring my health. Packed with healthy fats, fiber, and vitamins, avocados support brain function, reduce inflammation, and promote healthy skin. They’re also incredibly versatile—whether you enjoy them on toast, in smoothies, or just with a pinch of salt, they’re easy to add to any meal.
Alternative: If you’re not a fan of avocados, try using olive oil or hummus instead. Olive oil is rich in healthy fats, while hummus offers a creamy, protein-packed option that can also be spread on toast or added to salads.
2. Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens were essential in my recovery process. Rich in iron, calcium, and antioxidants, they help to detoxify the body and support overall wellness. I started adding them to salads, smoothies, and even soups. Not only did they improve my energy levels, but they also helped support my body’s natural healing process after childbirth.
3. Eggs (Alternative: Tofu or Legumes)
Eggs are a powerhouse of protein, essential fatty acids, and vitamins like B12 and D. After my pregnancies, I needed to rebuild muscle mass and replenish the nutrients I lost during each pregnancy. Eggs provided an easily digestible source of high-quality protein that helped me feel stronger and more energized.
Alternative: If you can’t eat eggs, tofu is a great plant-based protein alternative. It’s packed with essential amino acids and can be cooked in a variety of ways. Another option is legumes (lentils, chickpeas, beans), which provide a plant-based protein and are rich in fiber.
4. Berries (Blueberries, Strawberries, Raspberries)
Berries are packed with antioxidants that help reduce inflammation and fight oxidative stress in the body. After each pregnancy, I struggled with skin changes and hormonal fluctuations. Including a variety of berries in my diet helped promote healthy skin and gave me the energy I needed. Berries are also low in sugar and rich in fiber, making them a great option for a healthy snack or as a topping for oatmeal or yogurt.
5. Sweet Potatoes
Sweet potatoes became a staple in my diet due to their high vitamin A and fiber content. They are rich in antioxidants, which helped to boost my immune system and support skin health. Sweet potatoes are also a great source of complex carbohydrates, which provide steady energy throughout the day. I roasted them, mashed them, and even added them to soups. Their natural sweetness made them an easy addition to my meals.
Boost Your Digestive Health
Rebuilding my health wasn’t just about the foods I ate—it was also about giving my body the reset it needed to absorb all those nutrients effectively. This was a must for me. One resource that made a big difference for me was the 14-Day Digestive Health Reboot. It’s an easy-to-follow program designed to support gut health, which is key to overall wellness. If you’re looking for a way to jumpstart your journey, this could be a great step to take.
6. Greek Yogurt (Alternative: Coconut or Almond Milk Yogurt)
Greek yogurt was a go-to source of probiotics, which are essential for gut health and digestion. After my pregnancies, I wanted to support my digestive system and boost my immune function, so I incorporated Greek yogurt into my daily routine. The probiotics helped restore the good bacteria in my gut, improving my digestion and reducing inflammation.
Alternative: For those with dairy allergies or intolerances, try coconut or almond milk yogurt. These dairy-free options are rich in probiotics and can offer a similar creamy texture and tangy flavor as Greek yogurt.
7. Nuts and Seeds (Almonds, Chia Seeds, Flaxseeds) (Alternative: Pumpkin Seeds, Sunflower Seeds, or Sesame Seeds)
Nuts and seeds were my snack of choice for their protein, healthy fats, and omega-3 fatty acids. They helped keep me full between meals, stabilized my blood sugar, and supported my brain and heart health. I particularly loved adding chia seeds and flaxseeds to smoothies for an extra boost of fiber and healthy fats.
Alternative: If you’re allergic to nuts, pumpkin seeds, sunflower seeds, or sesame seeds can provide similar benefits. These seeds are rich in healthy fats, protein, and minerals, making them excellent replacements.
8. Salmon (Alternative: Plant-Based Omega-3s)
Salmon, rich in omega-3 fatty acids, was essential for my post-pregnancy recovery. Omega-3s are known for their anti-inflammatory properties and their role in improving brain function and skin health. I made sure to include salmon in my diet at least once a week, whether grilled, baked, or added to salads.
Alternative: If you don’t eat fish or seafood, consider plant-based sources of omega-3s like chia seeds, flaxseeds, walnuts, or algae oil supplements. These provide the same anti-inflammatory benefits without the need for fish.
9. Oats
Oats were a game-changer for my digestive health and energy levels. They are a great source of soluble fiber, which helped regulate my digestion and keep me feeling full longer. Oats are also rich in iron and B vitamins, both of which are essential for postpartum recovery. I enjoyed oatmeal in the mornings with a drizzle of honey or added them to smoothies for a filling snack.
10. Water
I can't forget the importance of water in my recovery process. Staying hydrated is crucial for supporting overall health, especially after pregnancy. Water helps detoxify the body, improve skin elasticity, and support healthy digestion. I made sure to drink plenty of water throughout the day, especially when nursing, to maintain my energy levels and help my body heal.
Final Notes
Restoring my health after three pregnancies didn’t require extreme or inaccessible foods. By incorporating simple, nutrient-dense foods into my daily meals, I was able to regain my energy, balance my hormones, and promote healthy skin. With these alternatives, anyone can tailor their diet to fit their personal needs, whether dealing with allergies or preferences. These foods are easy to find in most grocery stores around the world, and they can be adapted to fit any lifestyle. If you're on your own journey to recovery, I encourage you to start by adding these nourishing foods to your meals and see how they can support your health and well-being. Your body deserves the best, and these foods can help you feel your best every day.
