Whether you are a first-time soon-to-be mama or are going into your second or third or beyond postpartum period, one thing we likely can agree on is that the typical western medical system under-prepares and supports us for the whirlwind that is the postpartum era – or the fourth trimester. While many make a plan for their labor and birth and often gather all the gadgets and supplies we are told we need for the newborn, it’s so much less normalized to plan and prepare for ourselves–the one making the biggest sacrifice and physical and mental adjustment – as we finally bring baby home and have to figure out how to stay healthy, happy, and balanced so we can best show up for our little babe. As I write this, I am weeks away from having my second baby and am doing everything I can now to ensure I am as prepared as I can be for when we enter the fourth trimester. I learned a lot with my first baby, and I am proud of some of the things I did to stay balanced and well, and I am excited to do things a little better, and even more natural and intentional, this time around.

Why is it so Important to Take Care of Yourself in the Fourth Trimester?

Your body, mind, and overall way of being experiences many shifts during the weeks and even months following the birth of your baby. Hormones are fluctuation and creating havoc in your body, your routines are greatly thrown off, sleep is more disrupted than ever, and your identity and who you are often changes. While motherhood is an absolutely beautiful journey, it’s not always easy, graceful, and comfortable. But how we show up for ourselves – encourage and organize ways for others to show up for us – crucial in those first weeks.

Ayurveda supports that if we do all that we can to bring balance and harmony to our bodies and minds during the vulnerable, vata-vitiating postpartum period, we set ourselves up for years of greater health and vitality. Traditionally, it’s standard in India (and other cultures) that friends and family tend to the new mom for the first 40 days, providing her with healthy foods, teas, herbs, daily warm-oil massages, and time and space to rest and focus mainly on bonding and caring for the newborn as others tend to the house and the other children. This has been shown through the centuries to prevent/reduce postpartum blues and stress, help the body heal and thrive much quicker, and create a more enjoyable postpartum experience with greater bonding and overall satisfaction. While this is far from normal in our western culture, there are so many things we can do for ourselves to bring about greater balance, joy, comfort, ease, and health as we enter – or reenter – the fourth trimester.

A Warm, Cozy, and Grounded Postpartum to Balance Aggravated Vata

Especially from the Ayurvedic perspective, you want to prioritize warming, soothing, and grounding practices and surroundings – as that helps to counter the scattered, cold vata energy that dominates the postpartum days. The more stable we can make vata, the better you will feel and the more energy and vitality you will have. Avoid foods, situations, and surroundings that are cold, stressful, messy, and chaotic, and follow these simple tips to keep vata contained, warm, present, and thriving in the mind and body:

• Start your morning with a full glass of warm water
• Drink warm water and plenty of teas throughout the day
• Keep feet covered (find some warm natural fiber socks or slippers)
• Lots of skin-to-skin with baby under cozy blankets
• Keep space warm (but not too dry)
• Avoid going outside if it’s cold and/or windy
• Eat warm, nourishing soups and foods (and avoid excess raw foods and cold/dense foods)
• Include regular self-massage with warming, grounding, and soothing oils (like lavender and sandalwood essential oils in warm sesame oil)
• Cultivate a routine as much as possible to create some structure for you and baby
• Most importantly, rest as much as possible – avoid doing too much too fast, and remember your priority is showing up for your baby AND yourself

Natural and Modern Ayurveda Postpartum Supplies and Tips for Recovery and Vitality

I am pretty simple and minimalist when it comes to buying baby supplies. I don’t love excess and aim to make it work with less. However, there are some postpartum essentials that I would recommend to any new mom, especially those that are trying to keep things as natural and non-toxic as possible – and are invested in bettering their health and having the smoothest postpartum recovery possible. The lists and information provided below range from practical solutions and supplies to help heal and recover from labor and birth and to ease breastfeeding discomforts, to behaviors and tips to rejuvenate, deeply nourish, and balance the body and mind. Many are things or concepts I’ve successfully done myself, have learned from other birth professionals or from my own Ayurvedic and doula studies, and I’ve included some new products and concepts that other mothers have recommended that I am excited to implement on my own journey. Always work with a health care provider before starting any new supplements or herbs, and note these are all friendly recommendations and not medical advice.

Breastfeeding Support:

While I am not a lactation consultant or expert, I did go through quite the breastfeeding journey my first time around, so I feel like I have accumulated relevant wisdom when it comes to naturally working through some common breastfeeding discomforts and concerns. While there are many resources out there for increasing supply and perfecting the latch (never hesitate to reach out to a certified lactation consultant), I have included a few well-known galactagogues (lactation-supportive herbs) that traditionally have been used to enhance milk supply. While herbs may be useful, what I gathered from my training and experience when it comes to increasing supply is this: feed when baby is hungry (initially, that’s every 1-3 hours), hydrate like crazy, get as much sleep and rest as you can, nourish your body, and reduce stress where possible. For things like nipple soreness and clogged ducts, here is what I found to be the most helpful:

• Silverette Nipple Cups: This recommendation last time around was a 10/10! Before my midwife recommended these, I was using a natural nipple balm for my cracked and sore nipples. While balms did provide some healing and noteworthy benefits (I used, and will continue to have on hand, EarthMama Nipple Butter: https://amzn.to/4hYogxR ), silver nipple cups provided amazing relief and recovery to my nipples that were on the verge of bleeding. Pure silver is incredibly healing, anti-inflammatory, antimicrobial, and antioxidant, so simply placing the pure silver cups over your nipples between feedings helps them quickly heal and recover in time for the next feeding (at least that was my experience and that of many others if you read the Amazon reviews). As your body adjusts to frequent feeds and soreness subsides, you will be able to set these little cups aside, but while you’re just getting started on your breastfeeding journey, these cups are a must have! It’s also the most non-toxic and baby-safe option as there is no salve or product left on your nipples.  (Link: https://amzn.to/412LhKx )
• Sunflower or Soy Lecithin: I did end up getting mastitis early on during my first breastfeeding journey—it’s absolutely awful, and I would do anything possible to prevent it from happening again. That brings me to lecithin. It’s a popular breastfeeding supplement that is known for its effectiveness at keeping the milk ducts “slippery” and milk flowing smoothly—meaning the ducts are much less likely to get clogged and inflamed (and potentially infected). After talking with my midwife, I will take these starting 38-ish pregnant to ensure the lecithin is built up in my body prior to the start of my next breastfeeding journey. Always consult with your healthcare provider before starting any new supplements.
• Hot/Cold Breast Packs: I used these consistently while working through early engorgement and clogged ducts. Instead of just relying on heat, new research supports utilizing cold packs following feedings to help reduce swelling, inflammation, and pain from engorgement or clogged ducts. Warm is still useful especially when applied before nursing or pumping as it can help stimulate letdown and improve milk flow as it increases circulation to the breasts. Recent studies suggest that alternating hot and cold therapy may be especially beneficial in cases of mastitis, as warmth helps open ducts and encourage drainage, while cold reduces swelling and discomfort. Using gel-based packs, warm cloths, or herbal compresses can provide natural, non-medicated relief, making breastfeeding more comfortable and efficient. I enjoy the EarthMama hot/cold packs and other gel varieties: https://amzn.to/3X4EzBo, https://amzn.to/3X3YRLb )
• Cold Potato Slices (yes, you read that right): In my desperation to find relief (and to avoid antibiotics) for mastitis, I came across this amazing home-remedy. While it’s a lesser known clogged-duct solution, I (and many others) swear by this solution to treat clogged and inflamed ducts. Potatoes contain natural enzymes, starches, anti-inflammatory, and antimicrobial compounds that help draw out excess fluid, reduce swelling, improve lymphatic drainage, and possibly even fight infection (even though there is limited research). The cool temperature provides immediate relief by constricting blood vessels and soothing inflamed breast tissue. Some lactation experts suggest that the mild astringent and detoxifying properties of potatoes may help reduce congestion in the milk ducts and prevent mastitis. To use, simply slice a raw potato (ideally organic) and place the cool slices directly on the affected area for 20-30 minutes, placing the rest of the slices in cold water in the fridge and replacing them as needed.
• Lactation Herbs and Teas: Here are some well-known galactagogues that can be safely used while breastfeeding. Below, I’ve also included a DIY tea blend that has a nice synergistic effect on the body all while supporting milk supply, digestion, and relaxation. There are also a many thoughtfully blended lactation teas available for purchase.
  • Shatavari: A renowned Ayurvedic herb, shatavari helps support lactation by promoting prolactin production, balancing hormones, and nourishing the reproductive system for postpartum recovery.
  • Moringa: Rich in essential vitamins, minerals, and antioxidants, moringa enhances breast milk production while providing vital nutrients to support energy, immunity, and overall postpartum health.
  • Blessed Thistle: Traditionally used as a galactagogue, blessed thistle stimulates milk flow by supporting digestion and circulation, helping to enhance breast milk supply and overall nourishment.
  • Fenugreek Seeds: High in phytoestrogens, fenugreek seeds are known to boost lactation by increasing prolactin levels, along with support digestion.
  • DIY Relaxing Lactation Tea: Blend together in large glass jar: lemon balm (reduces stress and supports digestion), chamomile (promotes relaxation), nettle leaf (rich in minerals like iron and calcium and supports milk supply), lavender (relaxes the nervous system), blessed thistle (enhances milk production), and rose petals (supports emotional well-being). Steep 1-3 tsp in hot water for 5-7 minutes.

Perineum and Uterine Recovery:

Your perineum and vaginal region just went through so much during labor and birth, and you’ll likely find it to be quite vulnerable and sensitive for the first days and even weeks postpartum. No one likes to be in pain or discomfort, so here are some natural tricks and remedies to help soothe and heal your lady parts—stiches or not:

• Peribottle: If you birth in the hospital, they will provide you with you a few squirt bottles to take home with you, but if you’re planning on a home birth, this is definitely something you’ll want to have on hand ahead of time as you will need it right away—and then daily for the next couple weeks. To avoid having to wipe and agitate your recovering perineum, use a peribottle following bathroom visits by simply filling the bottle with warm water and rinsing off your lady parts. Some ladies also like the idea of investing in a bidet for a more luxurious experience. (Link for peribottle: https://amzn.to/4gue3YI )
• Perineum Spray and/or Balm (non-toxic, all natural): My first birth ended up in the hospital, so I ended up using the hospital-provided spray to help soothe a swollen and stitched-up perineum. While it’s apparently safe for use on the intended parts, it’s loaded with numerous chemical ingredients I would never put on or in my body in general. So after doing research, the cleanest option I found was EarthMama’s Perineum Balm and Spray: https://amzn.to/4jJ3W5k ). Following the bathroom, just spray or lather on your perineum to help with healing and discomfort. Can use padsickles in addition.  
• Lady Diapers: It may not sound glorious at this time, but I swear I was so grateful for lady diapers in those first weeks when postpartum bleeding was a bit more intense. They were also so helpful during labor after my water broke—if you’ve never experienced waters breaking early in labor, it’s nothing like the movies where it’s just one big gush. No, instead you likely leak for hours, so having disposable underwear on hand were key in getting through hours of labor with amniotic fluid leaking with every contraction. Because it’s a vulnerable region, look for disposable underwear that’s as clean and non-toxic as possible, ideally brands that are either organic or free from yucky chemicals. Rael is my preferred brand and comes highly recommended by many natural mamas (https://amzn.to/410D0qr ).
• Padsickles (DIY): These are so simple to DIY so why buy them? Making these yourself is also the best way to ensure you’re using organic pads and clean ingredients. If you haven’t heard of “padsickles,” these are basically soothing, herbal icepacks for your after-birth lady parts—with the added bonus of being an absorbent pad for the bleeding that continues for weeks. These are simply made with witch hazel (an amazing astringent and anti-inflammatory that helps to reduce swelling, soothe irritation, and promote tissue healing) and lavender essential oil (known for its antimicrobial and calming properties and how it reduces inflammation, prevents infection, and supports skin healing.) You can also add other soothing ingredients like aloe vera gel, chamomile, or calendula essential oil. Click here for my padsickle recipe: DIY Non-Toxic Postpartum Padsickles: Soothe, Heal & Recover Naturally
• Sitz Bath (DIY): Including regular sitz baths in your postpartum routine is now a very common recommendation for after-birth perineum recovery, and it’s definitely something I wish I did more frequently following my first birth. Simply put, a sitz bath is a shallow herbal bath catering to your lady part recovery. The blend I used last time included equal parts dried comfrey, calendula, plantain, rosemary, and sage herbs mixed together in a large jar. To prepare, boil then steep ¼-½ cup of the herbal mixture in a large pot of water on the stove for about 15-20 minutes. Then strain with a large mesh strainer over the bathtub filled with warm water. You can add Epsom salt and a few drops of lavender essential oil, and then simply enjoy the relaxing herbal, aromatic bath that will help soothe and heal your vaginal and perineum tissues.  You can also purchase sitz bath herbal tea bags if you are all about convenience. (Link for sitz bath tea bags recommended by my midwife: https://amzn.to/3X2kuvz )
• Wishgarden After-ease Tincture: Did you know the after-labor cramping gets more intense with subsequent pregnancies? I have to admit that I did take Tylenol and Ibuprofen following my first birth as that’s what the doctor gave me (I think just for the first 1-2 days), but I feel I probably could have avoided them as the cramping wasn’t too intense. So honestly, I did not purchase the after-ease tincture last time, but this is already in my postpartum kit for my upcoming birth. Many women have used this product and can vouge for how effective this herbal combination is at helping ease postpartum cramps and afterbirth contractions.  And especially knowing cramping can be worse the second time around, my plan is to start After-ease Tincture right after birth and continue for the first week—and the goal is to therefore avoid any western over-the-counters. (Link: https://amzn.to/4gsAzBh)
• Bengkung Belly Wraps: While this item could fall under a variety of categories, it does relate to uterine recovery—even though its unique benefits are much broader. Belly wrapping is a traditional Malaysian and Ayurvedic postpartum practice that provides gentle abdominal support, warmth, and stability during recovery. As we’ve discussed, in Ayurveda, postpartum is considered a vata-aggravated time, meaning the body is more prone to cold, instability, and depletion. Wrapping the abdomen with a long cloth like the Bengkung wrap helps contain and settle vata, promote circulation, and support the body’s natural healing process. It also aids in core muscle realignment, improves posture, supports the uterus as it contracts back to size – and may help reduce postpartum swelling and more quickly help you get your figure back. Beyond the physical benefits, many women (myself included) find the practice to be grounding, nurturing, and emotionally supportive, reinforcing a sense of containment and healing during the delicate postpartum period. If this is something that interests you, look up videos on how to properly apply the belly wrap. It takes some time getting the hang of, but it’s worth the effort! (Link for handmade Bengkung-style belly wrap: https://amzn.to/40PqUz9 )

Nourishment and Body Rejuvenation:

Nourishment is sooo essential in those first weeks postpartum. Especially if your goal it to breastfeed, you really need to prioritize nutrient dense foods and adequate hydration. There are also amazing herbs and supplementation that supports physical recovery, rejuvenation, digestion, and overall energy and vitality. While it may be tempting to GrubHub from your favorite restaurants or have friends and family bring over fast foods on their way over, try to tune into and appreciate the marathon (and even trauma) your body just went through to grow and birth your baby. It’s now trying to rebuild and rebalance all while supplying the best nutrients to your baby via your breastmilk. What you put into your body is what is utilized to rebuild yours and feed your baby. From an Ayurvedic perspective, the first weeks following birth are crucial for long-term health, vitality, and physical and mental balance. The goal of Ayurveda is to balance vata dosha by regulating digestion and bringing in warm, moderately spiced, nourishing foods, and adequate hydration. While the occasional cheese burger isn’t the worst thing, strive to include these rejuvenating practices and habits 90% of the time so you can thrive in the early days as a new mom, and for years to follow:

• Large Stainless Steel Water Bottle, leak proof with straw: I know it’s a not a novel thing to include on a checklist, but I think it’s essential to continue to highlight the importance of adequate hydration in the postpartum period, especially if you’re breastfeeding. If you don’t properly hydrate, the simple functions of the body won’t work optimally, and you won’t replenish and recover as quickly during the postpartum weeks. So with that, invest in a big water jug (go for at least 40 oz), pick one that you enjoy the look and feel of (I am hooked on the handle and straw water bottle trend), and stay away from toxic plastics. Set a goal to drink 2-3 full jugs a day (100 oz or more is ideal), while also enjoying warm teas and brothy foods and soups. (After trying a variety of straw water bottles, my favorite leak-proof bottle is officially the HydroJug: https://amzn.to/40IRTwd)
• Clean Electrolytes (or make your own): New electrolyte companies are popping up daily! While many products are intending to be “healthier,” they may not be all that you hope them to be. Electrolytes are basically minerals that are naturally found in the body, and adding an electrolyte powder or beverage to your routine can help one replenish lost minerals, hydrate from effectively, and feel better overall. When looking for electrolyte powders, avoid artificial flavors and colors, unnecessary fillers and additives, excess sugars or the presence of any artificial sweeteners, and stick with ones that are made of pure ingredients. Since getting pregnant this last time, I came across a company called MicroIngredients, and I not only love their electrolyte powder, but am in awe with how the company prides themselves on only using pure, organic ingredients with no fillers or artificial additions (Link: https://amzn.to/41caBh7 ). Coconut water is also a great natural electrolyte beverage, or can also make your own by adding lemon or lime, a pinch of mineral salt, and a splash of maple syrup (naturally high in minerals) to warm water.
• Consider Placenta Encapsulation: I understand that this topic may be repulsive or controversial to some, but here me out: most mammals instinctively consume their own placenta after giving birth – their physiology must know there is benefit to such an act. While I would never suggest eating your whole placenta raw, placenta encapsulation takes away a lot of the “ick” factor because you are first steaming, then dehydrating, and finally grinding the placenta and placing the powdered remains into capsules. The placenta contains abundant stores of iron, zinc, magnesium, B vitamins, trace minerals, and hormones like oxytocin, and is believed (and experienced by many who have consumed their own placenta) to support postpartum recovery by replenishing key nutrients, balancing hormones, stabilizing moods, reducing postpartum fatigue, and supporting milk production. To little surprise, research on its benefits is limited and mixed; however, I can speak from experience as I have encapsulated placentas for clients with noteworthy results, and, for my first birth, my doula encapsulated mine. She returned the capsules to me about a week postpartum. That first week I struggled greatly with anxiety, weepiness, poor sleep, and low energy, and I swear that as soon as I consistency began taking my placenta capsules, my postpartum moods and overall experience greatly improved. So of course, my plan is to encapsulate my placenta this time around. Always seek a trained professional who understands the appropriate sanitation, safety, and encapsulation procedures.
• Grass-fed Beef Organ Supplementation: I’ve slowly moved away from supplementing with lab-synthesized vitamins and minerals (like a stand-alone vitamin C or D capsule) and am switching over to as many whole food or herb supplements as possible. Obviously, it’s best to get our nutrition from whole foods, but it’s increasingly more challenging in today’s world of depleted soils and processed foods. Traditionally, we used to eat a generous amount of organ meat, and while that’s far from normalized in our culture today, more natural mamas are choosing to supplement with grass-fed beef organ capsules as they are revered for providing a concentrated source of essential nutrients needed for postpartum recovery. Liver, heart, and kidney supplements are rich in bioavailable iron, which helps replenish iron stores lost during childbirth, reducing the risk of postpartum fatigue and anemia. They are also packed with B vitamins, especially B12, which supports energy levels, mood balance, and nervous system health. Collagen and CoQ10 from heart and kidney tissues promote tissue repair, skin elasticity, and overall recovery. Additionally, organ meats contain essential fat-soluble vitamins like A, D, E, and K2, which support immune function, hormone balance, and nutrient-rich breast milk production. While I did not include this in my postpartum regimen last time, beef organs supplements are a main component of my late pregnancy and soon-to-be postpartum routine. Make sure you source the products from trusted websites, and as with all things, do your own research and seek advice from your medical provider.  
• Probiotics: Your gut goes through a frenzy during labor and delivery so adding in probiotics can be key in helping your gut recover to ensure you are getting the most nutrients from your foods so that you can feel overall replenished in your body – and provide the best nutrition for your baby. Probiotics also play a role in immune function, mood stabilization, and can help ease digestive issues like bloating and constipation. If you’re a breastfeeding mama, probiotics may even support a healthier microbiome in your baby. During labor, for a variety of reason, many mamas are given antibiotics; while this can be absolutely necessary and even lifesaving, they really throw off and deplete your microbiome of the good bacteria, making adding in probiotics even more of a necessity.  You can add in probiotic-rich foods into your diet like yogurt, kimchi, kefir, kombucha, and other fermented foods, but I strongly recommend also supplementing with a good quality probiotic. For pregnancy and postpartum, I have become hooked on the Needed brand as they ensure high-quality strands and formulate their products specifically for the pregnant and postpartum mama.  (Check out Needed probiotics here: https://amzn.to/3EtEjFG )
• Digestive (and Lactation-supportive) Tea with Fennel and Fenugreek Seeds: In my first pregnancy, I made a variety of teas to enjoy during the postpartum period, and honestly, this is the one tea that I prepared and drink consistently. It has a mild, nutty, savory flavor, which I tend to enjoy. Both seeds help to regulate digestion and eliminate bloat, inflammation, and water retention, making it a great addition to bringing balance back to the gut after going through a highly digestive-disturbing process that is labor and birth (as seen through the Ayurvedic lens). While it may not seem like a priority, taking a few extra steps to heal and support your digestion will greatly help with overall recovery and nutrient balance and restoration. I prefer to buy bulk herbs and make my own tea blend by mixing equal parts fennel and fenugreek seeds. Every day, add 2-3 tsp of the seeds to two quarts of boiling water; gently boil for ten minutes, and then steep for another ten. Strain and enjoy all day long (can reheat tea on stove throughout day or keep in thermos).
• Amrit Kolash: I personally feel this is postpartum gold—if you supplement with nothing else postpartum, I’d advise you to at least try this as it’s an incredibly comprehensive traditional Ayurvedic formulation that’s revered for its Rasayana (rejuvenating formula), antioxidant, immune-boosting, and adaptogenic properties, making it so beneficial for postpartum vitality, stress resilience, and overall recovery. This herbal blend, rich in Amla (Indian gooseberry), Ashwagandha, and Gotu Kola, supports hormone balance, cognitive function, and energy restoration—all crucial during the postpartum period. While Amrit Kalash is traditionally considered safe for lactating mothers, scientific studies on its specific effects during breastfeeding are limited. However, individual ingredients like Amla (high in vitamin C) and Ashwagandha (an adaptogen known for stress relief) have been studied for their potential benefits in postpartum recovery. It’s tasty, like a jam, so it’s pleasant to take on its own, little spoonfuls at a time, or enjoy a teaspoon or two melted in warm milk or water for a nourishing elixir-like beverage. I love and trust the MAPI brand for all my Ayurvedic herbal formula needs: mapi.com)
• Ayurvedic Rejuvenating, Nervine Herbs: If you decide to take Amrit Kolash, you’ll get a nice variety of rejuvenating herbs. Some other ones that are appropriate to supplement with postpartum include shatavari, ashwaghanda, and vidarikanda. These are nutritive, nervous system tonics that can even help with milk supply and overall energy and vitality. My favorite way to enjoy these herbs is in powdered form, gently cooking about ½ tsp of the powdered herb in ghee, then adding warm milk, a bit of sweet spices, and honey, turning the herbs into a soothing, warming ritual.
• Warm Soups and Easy-to-Digest Meals: As discussed above, the digestion needs support and time to recover following birth. In the first couple weeks, foods should be cooked, moderately spiced, served warm, and easy-to-digest. For my first baby, I attempted to follow the vegetarian soup approach (more aligned with traditional Ayurveda). I made soups in advance, froze them, and was planning on sticking with a strict Ayurvedic postpartum diet. However, most of the soups weren’t satisfying to me, and I honestly ended up craving red meat and eggs more than anything. So listen to your body and what intuitively sounds good to you. Ideally, still aim to eat your meals in a brothier form to optimize nutrient-availability and digestibility, add digestive spices like turmeric, cumin, fennel, coriander, ginger, Italian spices (thyme, basil, oregano, etc) to support the body in breaking down even harder to digest foods (like meat), and avoid processed foods, fast foods, and cold/raw foods as much as you can. You can prepare soups in advance or have your support squad be prepared with healthy recipes to bring over fresh.
• Hearty (whole foods) Snacks: I am not a snacker my nature, so adding in snacks between meals was difficult for me in the postpartum days. But if the hunger is there, eat snacks – but eat snacks mindfully and intentionally. We need time to digest anything we put into our body (maybe 1-2 hours depending on the heartiness). Breastfeeding takes a lot of energy, so you’ll likely want to increase your caloric load, but eat well-rounded snacks so you are satisfied for another 2-3 hours. Aim for snacks that are a good balance of proteins and fats, and limited in sugars, simple starches, and processed carbohydrates. Some of my suggestions: lassi (yogurt drink with spices), energy balls or bars with nuts, ghee, dates, and spices, chicken salad with flaxseed crackers, egg bites, hearty homemade muffins, quinoa porridge with berries, and avocado toast. Avoid mindlessly snacking over hours and, obviously, avoid processed foods as they are hard to digest and don’t leave you feeling full and satiated. Think of snacks and foods that will fuel you and leave you content for the next couple hours.

Natural Elimination Support

While it’s not often talked about when us ladies discuss the postpartum period, it’s incredibly common for the poops to stall during the early postpartum days – and even weeks. It’s then very common for doctors and nurses to encourage one to take MiraLAX or another strong over-the-counter laxative (but really, they are purgatives) to keep the bowels moving. While this works for the intended purpose, these types of harsh laxatives disrupt the gut and flora and stunt the natural peristalsis and function of the bowels. So personally, I avoid these types of medicines at all costs – especially now that we know how critical it is to keep our gut healthy, balanced, and thriving in the postpartum days. The good news is there are a variety of natural (and very effective) things you can include in your postpartum regimen to support regular bowel movements:

• Triphala: I have personally used triphala for years and swear by its positive, bowel regulating effects. I relied heavily on triphala during my last postpartum early days and I never once skipped a BM nor had to resort to harsher laxatives. Triphala is an ancient Ayurvedic blend of three fruits: amla (Indian gooseberry), haritaki, and bibhitaki. It’s famous for its gentle yet effective digestive tonifying properties that regulate elimination, reduce bloating, and nourish gut health. Unlike harsh laxatives, triphala is non-habit forming and actually tones and strengthens the intestines, promoting smooth, strain-free bowel movements overtime—especially beneficial for postpartum moms dealing with constipation. It’s also rich in vitamin C, and has antioxidant, anti-inflammatory, immune supportive, and milk production-enhancing properties. While there is limited clinical research on triphala’s use during lactation, it’s traditionally been used safely in Ayurvedic postpartum care in moderate amounts. I suggest starting with a trusted brand like MAPI’s Triphala Rose. Take 2-4 capsules before bed with warm water, and of course monitor any gut changes with your baby.
• Magnesium: Magnesium, especially in the form of magnesium citrate, is a gentle and effective way to promote postpartum elimination by drawing water into the intestines, softening stools, and stimulating natural bowel movements. It helps relax the digestive tract muscles, reducing strain and making elimination easier—especially helpful for moms dealing with postpartum constipation. Magnesium also supports nervous system relaxation and stress reduction, which can further aid digestion by calming the gut-brain connection. Magnesium glycinate is better for stress relief and sleep, while magnesium citrate is best for relieving sluggish digestion. Another safe and well-rounded supplement option to include postpartum!
• Lots of Fat, Fiber, and (Warm) Fluids: Include the “Three F’s” in abundance to keep your elimination system lubricated and smoothly moving. Eat good quality oils and natural fats (butter, ghee, avocados, coconut and olive oil, lard and tallow), don’t skimp on the water (check out my article for postpartum hydration), and get natural fiber from cooked veggies, flax and chia seeds, oats, and whole grains. This combo will be key for maintaining healthy and flowing bowels days and weeks postpartum.
• Prune Juice: If supplementation or herbs doesn’t resonate with you, prune juice is great natural addition that’s rich in sorbitol, fiber, and natural sugars, helping to soften stools and encourage gentle elimination. This is perfect for postpartum moms dealing with sluggish digestion as it’s a completely safe and natural remedy that prevents strain on healing tissues, especially after vaginal birth or a C-section. Look for organic if possible with no added sugars or preservatives.
• Aloe Juice or Gel: Aloe vera juice has been a staple in my “medicine” cabinet for years. The juice or gel (which has very different properties than the outer leaf – which is a strong purgative) acts as a gentle digestive aid that reduces inflammation in the gut and promotes regularity. It has natural hydrating and cooling properties that soothe the digestive tract, relieve constipation, and support hydration—all essential for postpartum recovery. Drinking a small amount (around 2 oz) with about equal parts warm water on an empty stomach can gently support bowel movements without harsh effects.
• Squatty Potty: Our household absolutely loves our squatty potties! A squatty potty (or a small toilet stool under your feet) helps align the colon for easier elimination, reducing strain—a must for postpartum recovery. Elevating the feet relaxes the puborectalis muscle, allowing the rectum to straighten so stools pass more easily. This can prevent constipation, protect the pelvic floor, and reduce hemorrhoid risk, especially after perineal trauma or C-section recovery. Combined with hydration, fiber, and above recommendations, it’s a simple but effective tool for gentle postpartum digestion and elimination support. (Link: https://amzn.to/41g9EUZ)

Soothing and Supporting the Mind

Baby blues effects 70-80% of postpartum mamas, and postpartum depression/anxiety (PPD/PPA) affects around 1/10 women. Unfortunately, we can’t avoid the fact that the postpartum hormones go on quite the rollercoaster ride following birth, which can make a new mom feel all sorts of ways. On top of that, you’ve just brought home a new family member who needs you constantly, greatly affecting your sleep and routines. It’s not uncommon to feel stressed, overwhelmed, mentally exhausted and frazzled, and even a little more weepy, fragile, anxious, or depressed than your usual self. All valid, all common. I am here to tell you that there are natural ways to support your mental state, ease stress, and possibly even prevent the baby blues and more serious mental imbalances from manifesting. However, never hesitate to seek help and support from your healthcare providers and people that you trust – as PPD/PPA are serious imbalances that may need professional intervention.

• Relaxing and Sleep-Supportive Herbs: During the initial week of my first postpartum experience, I experienced severe anxiety, especially when it came to sleep. I didn’t want to take anything over-the-counter, but I knew my nervous system needed some support winding down – so I implemented regular nighttime herbs (and the occasional mid-day dose) in the form of teas and tinctures. My top three calming herbal recommendations are:
  • Chamomile – A gentle nervous system relaxant that promotes deep sleep, reduces anxiety, and soothes digestion—perfect for postpartum moms struggling with restlessness.
  •  Lemon Balm – A calming herb that eases stress, supports mood balance, and improves sleep quality by gently relaxing the nervous system and reducing cortisol levels.
  • Passionflower – Helps quiet a racing mind, support deep sleep, and reduce postpartum anxiety by increasing GABA, a neurotransmitter that promotes relaxation.
• Warm Milk with Nutmeg & Cinnamon Before Bedtime: A time-honored Ayurvedic remedy that supports deep sleep, calms the nervous system, and promotes postpartum mental balance. Nutmeg contains natural sedative compounds that help reduce anxiety and improve sleep quality, while cinnamon enhances circulation and stabilizes blood sugar levels, preventing nighttime energy crashes. The healthy fats and tryptophan in milk further support melatonin production, encouraging restorative rest. This soothing ritual grounds vata dosha, easing postpartum overwhelm and promoting a sense of warmth, nourishment, and relaxation before sleep. Simply warm milk on the stove and add a few dashes of both cinnamon and nutmeg. If you like the idea of including one of the above mentioned rejuvenative herbs (like shatavari or ashwaghanda), add in a ½ tsp of powdered herbs and even a bit of sweetener for an even more tonifying and relaxing evening treat.
• Gentle Breathing Practices, Short Meditations, and Gratitude: Mindfulness practices, even just a few minutes when you can remember to fit them in, can be incredibly helpful in calming the nervous system, reducing stress, and fostering emotional resilience. This is something I wish I did a little more during my first postpartum journey, but plan to incorporate more regularly this time around. Here are some ideas:
  • Pranayama for Nervous System Regulation – Simple breathing techniques like 4-count box breathing, nadi shodhana (alternate nostril breathing) or bhramari (humming bee breath) activate the parasympathetic nervous system, lowering stress hormones and easing anxiety. Set a timer for 3-5 minutes and just breathe!
  •  Short Meditations for Mental Clarity – Even 3-5 minutes of guided meditation or mindfulness can quiet racing thoughts, improve sleep, and create a sense of inner calm amid postpartum overwhelm. Try body scan meditations or mantra meditations where you silently repeat uplifting phrases like “I am safe, I am supported” or traditional Sanskrit like “Soh-Hum.”
  • Gratitude for Emotional Balance – Keeping a simple gratitude journal or mentally listing three things you’re grateful for each day can rewire the brain for positivity and appreciation, reducing stress, exhaustion, and postpartum blues.
• Grounding Mats: I recently fell in love with grounding mats/sheets, so much so that I want to shout from the top of a mountain how much these can change your life. I have been sleeping with a grounding mat during the latter half of my third trimester and it’s drastically improved my sleep, overall energy levels, and motivation. I still have no pain, swelling, or discomfort in my body, and I feel emotionally balanced and upbeat (even with my husband deployed, having a toddler to chase after all by myself, and now 37 weeks pregnant). There is an increasing amount of research and studies that support how grounding mats reduce stress, lower inflammation, enhances circulation, balance cortisol levels, and improve sleep by reconnecting the body with the Earth’s natural electric charge. This can be especially helpful for calming the nervous system and reducing postpartum anxiety. I am currently using a grounding mat and sheet from GroundingWell (Link for mat: https://amzn.to/4jY7QYc ; link for sheet: https://amzn.to/4jVcc29 )
• Natural Vitamin D (and/or supplement) and Morning Sunlight: The sun has very powerful healing and balancing effects on the mind and body. Sunlight exposure in the morning regulates circadian rhythms, boosts serotonin levels, and enhances mood—all essential for postpartum mental health. If it’s warm and not too breezy, plan to sit outside with your baby for 10-15 minutes soon after the sun rises. Sunlight in general provides the best source of naturally occurring vitamin D – which is very effective for balancing hormones, boosting immunity, and regulating energy levels, along with helping to prevent postpartum blues and overall fatigue. If it’s too cold and the weather doesn’t permit you from soaking up the rays, supplementing with a good-quality vitamin D can be a great alternative (or addition) to support postpartum mental and physical balance.
• L-Theanine: L-Theanine is a naturally occurring amino acid found in green tea that promotes relaxation without drowsiness. It helps balance stress hormones and reduces postpartum anxiety by increasing alpha brain waves, creating a sense of calm alertness. It’s particularly useful for new moms dealing with overstimulation, mood swings, or racing thoughts. Ask your healthcare provider if this would be a helpful addition to your postpartum recovery.
• B-Complex: B vitamins are essential for energy production, hormone balance, and brain function, making them a postpartum must-have. B12 and B6 help reduce postpartum fatigue and support mood stabilization, while methylfolate (active B9) is crucial for recovering from blood loss and replenishing nutrients. A high-quality B-complex can also help prevent brain fog and support adrenal health during this exhausting phase. Always look for a trusted brand.
• Avoid Overestimation (Digital Detox): Excess screen time, blue light exposure, social media, and overstimulation can increase cortisol levels, disrupt sleep, and contribute to mental fatigue during the postpartum period – even though it’s very appealing to reach for your devices when you’re just lounging all day with your newborn. While turning on a show and scrolling on your socials for a bit can also help get your through the early days, make sure to take breaks from screens, get outside (if it’s warm), avoid blue light as you wind down for bed, dim lights in the evening, and prioritize real-world connection and rest when possible. All this can support emotional balance, improve sleep, and reduce stress for a smoother postpartum recovery.
• Set up a Support System, Ask for Help, and Plan Ahead: Postpartum recovery is not meant to be done alone! Reaching out for help, accepting support, and leaning on a strong network of loved ones can reduce feelings of isolation, lower stress, and prevent burnout. Whether it’s asking for meal prep, a bestie to come and just chill with you while you rest with your baby, or just a break to rest, receiving help is key to mental and emotional well-being.

Go Easy on Yourself and Set Realistic Postpartum Expectations

The last thing I want to discuss and emphasize is that, like with birth, we can plan and prepare and buy all the things, and still the experience could manifest so differently than we anticipated. There were many times I was humbled during my first postpartum journey. I expected to do daily massages for myself and my newborn, to meditate for 20-minutes twice a day, to only eat organic, warm soups that I prepared myself, and to create the most perfect routine right off the bat. There were days and moments I beat myself up for “failing” at doing the things Ayurveda and my knowledge base told me was best and ideal. The early postpartum days are tough. I did not expect how much disrupted and reduced sleep was going to affect me, or how crazy the hormonal swings actually were, or that all the vegetarian soups I made in advance would gross me out (I honestly craved steak and meat). And those are just minor things: there are others whose “plans” were really thrown off because they spent extra weeks at the hospital or other life events happened – and they couldn’t do but a small percentage of what they prepared in advanced.

So with that, go easy on yourself and give yourself grace. Set realistic expectations of things that you hope to include in your fourth trimester, and be forgiving and gentle with yourself if things don’t go as you planned. For me, simple actions like including nourishing herbs and supplements, using natural treatments for relief when possible, rest, time outside, sporadic massages and baths, and prioritizing skin-to-skin and contact naps while others (mainly my husband) tended to meals, in hindsight, were my celebration-worthy successes – and all things that I should be proud I included in my first postpartum experience. Overall, I recovered well and enjoyed my first months with my baby. It’s the little moments and actions that can make a huge difference, so don’t overwhelm yourself with EVERYTHING you NEED to make sure you do to be balanced. Find what works for you and your situation. And most importantly, enjoy the crap out of your little baby as those newborn moments are so precious yet so fleeting. Savor it by staying present. And if you can fit in some extra self-care and nourishment, amazing.