20 Indian Foods to Eat after Delivery


Prior to pregnancy, most women are told to avoid a bunch of food items. Spicy foods are a no-no, and greasy fatty food items are to be kept away. But once the delivery is done, that does not mean you can immediately get back to eating whatever you want. Following an Indian diet after pregnancy comes with its own caveats. It is important to know which food items can be consumed, and should be consumed primarily as part of a postnatal diet.

What To Eat After Delivery- 20 Indian Foods For New Moms

Here are some foods that you can consume after delivery.

1. Moringa Leaves

Moringa leaves are highly recommended for mothers right after delivery. They are known to contain vitamin A, vitamin B, and vitamin C is good quantities as well as a number of other nutrients and minerals such as calcium, iron, and protein.

How to include it in your diet

Moringa leaves can be consumed either via the well known Shatavari Kalp for up to 4 months after pregnancy. Fresh Moringa leaves can also be used in soups, fried vegetables and so on to integrate right into your diet.

2. Whole Sprouted Grains

The benefits of sprouts and other sprouted grains have been inculcated in us since childhood. The dry grains usually do not carry as much nutrition as sprouted ones. Sprouted grains such as wheat, bajra, jowar, ragi are much healthier than their dried counterparts.

How to include it in your diet

Sprouted grains can be mixed with some dry grains and then ground together to make flour. This flour can then be used in multiple ways, most popular of which is in making porridge.

3. Almonds

Right from gajar halwa to consuming them as they are, almonds have been famous for being a healthy dry fruit and a snack alternative at all times. Natural almonds are absolutely essential given the large amount of nutrition and vitamins that they contain.

How to include it in your diet

Take a bowl of water and soak the almonds in them. Let them stay soaked through the night. Once you wake up, have them first thing in the morning. Not only does this keep you healthy, it also helps develop the baby’s intelligence.

4. Bottle Gourd

The array of benefits of the bottle gourd range from proper hydration, better production of milk for feeding, and assist in weight loss post weaning of the child. Rich in vitamin C, vitamin A, sodium, calcium, magnesium, phosphorus, folate, iron, and so many others, bottle gourd consists of nearly 95% of water and is a great hydrating agent.

How to include it in your diet

Making the standard fried vegetable for your meals is the fastest and easiest way to get it done. If you are a person with a sweet tooth, there is no better delicacy and no better way to consume bottle gourd than the all-popular doodhi halwa. Sprinkle some almonds along with it for added nutrition.

5. Garlic

Garlic, for all the ire it earns for its smell, has properties that help the immune system. It is known to wade off usual illnesses and used in various pastes and ayurvedic medicines as well.


How to include it in your diet

While making any vegetable curries or cooking any soups, using some garlic will bring out the taste of the dish, as well as be a healthy choice, too.

6. Fenugreek Seeds

The leaves and seeds of the fenugreek plant are widely used in multiple ways for food and as supplementary nutrition. Throughout breastfeeding for nearly half a year, sprouted fenugreek seeds provide quite some help and boost to the new mother.

How to include it in your diet

Fenugreek sprouts are best taken with your meals, along with the main vegetable cooked for that meal. Sprouted seeds can also be stir-fried with some onion and garlic and then eaten as a small snack.

7. Cumin Seeds 

Cumin seeds are popularly used as a spice. However, their health benefits are endless as they seem to improve everything from the digestive system to the immune strength, to blood circulation, too. Since it contains antioxidants, they help the body retain energy and be fresh and healthy.

How to include it in your diet

Cumin seeds are best consumed in a powdered form. Taking them daily with some milk is the best way. This also affects the milk production supply, helping the new mother during breastfeeding.

 8. Sesame Seeds

Generally known as ‘til’ seeds in India, they contain a lot of constituents, namely iron, copper, magnesium, and calcium, that directly benefit the health of the mother. These seeds are known to set the bowel movements in proper regulation and help with those issues as well.

How to include it in your diet

Til is widely used in a number of recipes and consuming sesame seeds through them is easy. These seeds can also be used to make laddoos, chikkis, and other sweet items that can satiate your sweet tooth and give you the nutrition you need.

9. Green Vegetables And Fruits 

Citrus fruits provide tons of benefits from strengthening the immune system to boosting milk production for breastfeeding. Green vegetables are well known to provide with a good amount of iron.

How to include it in your diet

Most fruits can be eaten raw or can be consumed via juices as well. Green vegetables can be used in salads or in a cooked form during the meal.

10. Finger Millet 

Called as ragi in India, it contains enough calcium and iron to give a boost to your health. Especially, if you are lactose intolerant, finger millets can help give you the nutrition you need, and gain strength back after delivery.


How to include it in your diet

Various food items such as dosas, idlis, chapatis, can be made from ragi and be used as a part of your daily meals.

11. Oats 

Being a rich provider of iron, proteins, calcium and carbohydrates, oats are extremely nutritious right off the bat. Also, since they contain a good amount of fibre, it helps improve the digestion process and reduce constipation.

How to include it in your diet

Cooking it with milk or water is how it is generally had. Such mixtures can be complemented with chopped fruits and nuts to improve the taste and nutrition they provide.

12. Dal

Dal is a huge source of protein and one of the rare few who can help you boost your protein content without the addition of fats.

How to include it in your diet

Dal can be had by itself in its cooked form, or mixed with some vegetables to create an interesting dish.

13. Edible Gum 

Gond is highly recommended during winters since it is a good source of heat for the body. New mothers are insisted to have gond since it helps with the lactation.

How to include it in your diet

Making laddoos out of edible gum is the most popular and quick way to consume it.

14. Carom Seeds 

Known in India as ajwain, these seeds are known to work wonders in alleviating issues in new mothers. Simply having two spoons of these seeds is known to work speedily in resolving gas and indigestion problems.

How to include it in your diet

Ajwain can be boiled in water and then the water can be drunk after being strained.

15. Turmeric

Healing properties of turmeric for wounds and supporting general health are well-known. It also helps reduce the toxicity of liver and improves weight loss.

How to include it in your diet

Taking half a spoon of turmeric with milk or other items of your diet should be a necessity.

16. Panjeeri 

Panjeeri has healthy constituents that help improve a new mother’s metabolism and keep weight in control.


How to include it in your diet

Panjeeri can be had as it is in its usual form, or be used to make laddoos from it.

17. Ginger 

Specifically, dry ginger powder contains many anti-inflammatory properties and helps reduce gas as well.

How to include it in your diet

The dry ginger powder can be used in multiple dishes as an important spice.

18. Eggs

Eggs are great sources of protein and can be assimilated into the body rather quickly. Opting for DHA fortified eggs help elevate the fatty acid in your breastmilk.

How to include it in your diet

Eggs can be consumed by making omelettes, or by boiling them, or as scrambled eggs in your breakfast.

19. Salmon 

Salmons contain DHA, which helps improve fatty acid levels and helps in brain development of your child. It helps with your mental health, keeping a happy mood and warding away depression.


How to include it in your diet

Salmon based dishes should be a part of your diet, not more than two times in a week.

20. Lean Meat 

Lean meat is known to be highly rich in iron, protein, vitamin B12 and others that help keep the energy levels at a high state.

How to include it in your diet

Lean meat can be a part of your meals, cooked in the manner of your choosing, as a side dish or a part of a curry.

The right kind of food after delivery for Indian mothers can come with a lot of options but with some precautions as well. Ensuring that the diet that a mother has post-delivery contains all the nutrition she and the baby requires, is the only condition that’s necessary to be observed.

Also Read:

Post-Pregnancy Weight Loss Diet Plan That Works
Foods to Eat and Avoid after C-Section Delivery
Indian Breakfasts to Try for Losing Weight After Pregnancy