Top 15 Foods for Confinement: What to Eat After Giving Birth?

The food and drinks we consume have a profound impact on our health. And if you've just given birth, eating right would benefit both you and your baby.

For starters, a healthy confinement diet provides you with energy to power through the day. Pregnancy and delivery also put a lot of strain on a mother's body. By having nutritious confinement food, you speed up recovery and boost milk production.

What is Confinement Food? Do You Really Need Them?

Postpartum confinement is a traditional practice to care for newborn mothers for anywhere between 20 to 50 days. 

Chinese confinement practice, for example, emphasizes the importance of nutrition to help mothers regain strength, provide energy, and recover from blood loss while preparing the body for breastfeeding. Herbs are incorporated in main dishes and teas based on traditional Chinese medicine’s century-old practice.

All mothers should get nutritious food during the confinement period. Generally, a good confinement meal consists of whole grains, lean proteins, fruits, and vegetables. 

Top 15 Foods For Confinement.

If you're wondering what food to add to your shopping cart, look no further. In this article, we selected the top 15 foods for confinement to help nourish your body and support breastfeeding. 

1. Multi-Grain Rice and Brown Rice.

Rice is a staple food in many Asian countries. It's a versatile source of carbohydrate that goes well with most proteins and vegetables. 

Multi-grain and brown rice are much healthier than white rice. These kinds of rice contain more fiber, magnesium, and protein compared to white rice¹.

Moreover, multi-grain and brown rice have a low glycaemic index. This means that they raise your blood sugar levels more slowly and steadily compared to white rice. 

Although we do not recommend postpartum mothers to start a weight loss diet right after giving birth, these choices of rice can promote weight loss and maintenance while delivering the calories you need².

2. Whole-Grain Bread.

Bread is another quick and easy food you can grab off the pantry for breakfast and snacks. Unlike white bread, whole-grain or whole-wheat bread maintains all components of the grain. So most of the nutrients like vitamins, minerals, fiber, and healthy fats are retained in the bread³.

These nutrients are especially important for postpartum mothers. For example, fiber is needed to prevent constipation and improve digestion. On the other hand, B vitamins aid the production of red blood cells and prevent anemia⁴.

3. Water

Maintaining adequate hydration is something many mothers neglect in the first weeks following delivery. Ideally, you should drink about 16 cups or 3.8 Liters of water if you're breastfeeding⁵. 

Being dehydrated can cause tiredness, mood swings, and headaches. And if you're a nursing mum, not having enough water can change the composition of breastmilk and disrupt your milk supply.

A good rule of thumb is to drink one cup of water before and another cup after breastfeeding your baby. And remember to sip on water whenever you feel thirsty.

4. Nuts

Nuts are great confinement foods. They are packed with antioxidants and omega-3 fatty acids. These nutrients maintain heart health and improve immunity⁶.

Some mothers even claim that walnuts, almonds, and cashews increase their milk supply. This explains why most lactation cookies contain nuts.

Snacking on roasted nuts and fruits is way better for your body than snacking on junk food. You can also use nuts to add texture to your salad or spread nut butter on your morning toast.

5. Soy Milk

If you’re lactose intolerant or on a vegan diet, you can count on soy milk as a good alternative to cow’s milk. This plant-based milk has a comparable nutritional content to its dairy counterpart.

Soy milk has about 7 grams of protein per 8-ounce cup as compared to 8 grams of protein for the same amount of cow milk. Other plant-based milk like hemp, rice, almond, and oat milk has less protein than soy milk⁷.

In terms of calories, soy has less compared to rice and oats milk. And if you’re still worried about taking too many calories, you can always opt for sugar-free soy milk. 

6. Tofu

Tofu is another soy-based product that is often used as a meat substitute. They are easily accessible and can be used as a main course and dessert.

Tofu is an excellent source of protein that uses whole soybeans. And when it comes to confinement food, protein would help your body recover from giving birth while boosting your baby’s immunity.

It is also packed with vitamins and minerals without the added cholesterol or trans-fat. Recent studies even show that isoflavone in soy reduces the risk of developing breast cancer.

7. Chicken Soup

Chicken soup with noodles or rice makes a heartwarming meal, particularly on rainy days. Chinese confinement food often include this dish with the addition of traditional herbs. 

After enduring labor for many hours, having a bowl of chicken soup will provide you with protein, vitamins, minerals, and immune-boosting antioxidants⁸. Onions and garlic in this dish contain organosulfides that strengthen your immune system. 

Chicken soups are easy to digest and gentle on the stomach. By brewing whole chickens, you also make a bone broth that is proven to have anti-inflammatory effects and promote sleep and brain function⁹.

8. Fish and seafood.

Lean protein sources which are great to take during confinement are fish and seafood. Compared to other food, fish and seafood like prawns are packed with vitamin D, iodine, and docosahexaenoic acid (DHA)¹⁰. 

It’s common for women to be deficient in vitamin D which is required for calcium and phosphorus absorption to build bones. Postpartum mothers are more likely to be vitamin D deficient if they spend their days indoors.

Iodine in fish is a key nutrient to support thyroid health. According to the CDC, breastfeeding mothers need 290 micrograms of iodine per day, compared to only 150 micrograms before pregnancy¹¹. And if a breastfeeding mother is iodine-deficient, the baby is similarly at risk of being deficient and having cognitive and psychomotor impairments.  

If you decide to breastfeed, docosahexaenoic acid (DHA) in fish and seafood is vital in supporting your baby’s brain and eye development. To find out what fish is safe to take as confinement food, check out this article on foods to avoid during confinement.

9. Navel Orange

Navel oranges are high in vitamin C, fiber, and potassium. When it comes to snacking, navel oranges are sweet, juicy, and very good for your body.

Whether you had a normal or cesarean birth, all mothers can benefit from taking vitamin C durimg confinement. This nutrient has anti-inflammatory properties and is required in all phases of wound healing¹². 

Many new mothers struggle with constipation too. To regulate bowel motion and ease constipation, each navel orange gives you around 4 grams of fiber. 

10. Rolled Oats

Rolled oats are often considered a postpartum superfood. Not only are they high in fiber, but rolled oats also contain protein, vitamins, and minerals like manganese, iron, zinc, and folate. 

Oat beta-glucan helps to lower cholesterol levels and stabilize blood sugar. Furthermore, taking rolled oats helps replenish your iron store and aids red blood cell production after childbirth¹³.

This food is also known for being a galactagogue. So many lactation consultants would suggest taking oats to help increase milk supply. 

To incorporate oats into your confinement diet, make overnight oats and porridges. You can also add them to baked goods like cookies and brownies.

11. Low-Fat Yogurt

It is common for nursing mothers to constantly feel hungry. For this, you might want to reach for some yogurt as an easy and healthy snack.

Yogurt contains protein that may promote satiety for breastfeeding mothers. This food also provides nutrients like calcium and probiotics during confinement.

Pregnancy and lactation cause a temporary decrease in bone mass. So mothers need to ensure that they take at least 1000mg of calcium every day¹. Like other dairy products, yogurt is an excellent source of calcium.

Apart from being good for gut health, some studies suggest that probiotics in yogurt may reduce postpartum anxiety and depression¹⁴.  

12. Dark, Leafy Greens.

Other than carbohydrates and proteins, mothers need to consume enough vegetables during the confinement period. Dark green leafy vegetables are some of the best types of vegetables to take postpartum.

Compared to cruciferous vegetables, dark green leafy veggies like kale, spinach, and mustards cause less gas and bloating. They also contain high levels of fiber, magnesium, iron, and calcium that nourishes the body after childbirth¹⁵.

Eating dark green leafy vegetables is essential in your confinement diet. If you’re tired of stir-fried greens, you can try making a salad or adding these to soup or omelet.

13. Ginger

Ginger is one of the most common spices in the world. Used in many recipes, ginger has many health benefits for postpartum mothers.

Gingerol in ginger contributes to most medicinal properties of this food. Studies have shown that ginger may help reduce cholesterol, improve digestion, and promote healing after childbirth¹⁶.  

Taking ginger in the first few days postpartum has also been shown to increase milk supply in some women. You can add ginger to your diet by using it as an ingredient in food or brewing fresh ginger tea.

14. Eggs

If you’re wondering what to keep in your kitchen to fix a quick meal or snack, you’ve got to stock up on eggs. Eggs are a source of protein, choline, vitamins, and minerals. 

And it's even better if you can get your hands on fortified eggs. Fortified eggs have added omega-3 fatty acids. Studies linked diets low in omega-3 fatty acids with an increased risk of developing postpartum depression⁸. 

Eggs are also the best food sources for choline which is required for babies’ brain development and memory. This makes eggs one of the best confinement foods as choline requirement is highest during breastfeeding.

15. Dates 

After battling many hours of labor, you might want to nibble on something to give you instant energy. Dates are an excellent source of simple sugar, with about 16 grams of sugar per fruit⁸.

Apart from being extremely convenient to carry around, a small study has found that dates prevent severe hemorrhaging in postpartum mothers when taken immediately after childbirth.

So be sure to pack some dates before leaving for the hospital and save some for snacking when you bring the little one home.

Sample Confinement Meal Plan.

Now that you have a rough idea of the foods to eat, you might need some inspiration to plan your own confinement food menu. Here is an example of a healthy confinement meal plan to get you started.

Breakfast.

• Overnight oats with low-fat milk and chopped fruits.
• 2 glasses of water.

Lunch.

• Brown or multigrain rice.
• Hua Diao Wine Steam Fish.
• Stir fry spinach and carrots.
• Korean Ginseng Soup
• Seven Treasure Tea.

Dinner.

• Brown or multigrain rice.
• Taiwanese Three Cup Chicken.
• Steamed Okra with Dried Scallop and Gojiberry.
• Ten Complete Tonic Soup.
• Rice Tea.

Snacks.

• Trail mix with dates and dried fruits.
• Apple slice with almond butter.

Conclusion. 

By getting enough macronutrients like carbohydrates and proteins from whole grains, fish, and tofu, mothers get enough energy and prevent excessive tiredness. These nutrients are also necessary to help the body recover and get back into its pre-pregnancy shape. 

Micronutrients like vitamins and minerals from a good confinement meal are important for making new blood cells, boosting the mother’s immune system, as well as supporting your baby’s cognitive and physical development.

For many mothers, food is the last thing on their minds after being up all night tending to their babies. Regardless, eating nourishing meals should be a priority, especially during the confinement period. 

If you’re too tired to cook but want healthy confinement food, why not order them from us? At Phoenix Signature Kitchen, we specialize in everything maternal nutrition. 

Whether you’re still pregnant or in the confinement period, our team of dietitians, traditional Chinese medicine practitioners, and dedicated cooks will prepare the perfect confinement meal catered to your needs. 

Click this link and have your first confinement meal delivered to you.

15种坐月子可以吃的食物

我们摄入的所以食物和饮料对身体健康有着很大的影响，所以正确的饮食对分娩后的你和宝宝来说极为重要。

健康月子饮食习惯提供你一天所需能量。然而，怀孕和分娩会给妈妈们的身体带来许多负担，所以妈妈们应该摄取营养丰富的月子餐以加速恢复并促进母奶的分泌。

什么是月子餐？你真的需要吗？

坐月子是照顾产后妈妈的一种传统做法，为期20到50天之间。

中式月子做法强调营养的重要性，帮助妈妈恢复体力、提供能量、从失血中恢复，同时为母乳喂养做好准备。中国传统医学着重于将药材加入主菜和茶中。

所有产后妈妈在坐月子期间都应该得到营养丰富的食物，而良好的月子膳食包括全谷物、瘦肉、水果和蔬菜。

适合坐月子的15种食物

如果你想知道该把什么食物添加到你的购物车中，请把这篇文章看完，我们精心整理了15种最适合在坐月子期间吃的食物，以帮助滋养你的身体及支持母乳喂养。

1. 多谷米和糙米

大米被许多亚洲国家当成主食。它拥有多功能的碳水化合物，可以与大多数蛋白质和蔬菜搭配。

多谷米和糙米含有更多的纤维、镁和蛋白质，比白米来得健康。

此外，多谷米和糙米的血糖指数很低，与白米相比，它们更能缓慢和稳定地提高你的血糖水平。 

虽然我们不建议产后母亲在产后立即开始减肥，但这两种米饭有助于减肥和维持体重，同时提供你所需要的热量。

2. 全谷面包

另一种简单又快速、且很常被当成早餐和零食的食物是面包。可是，全谷物和全麦面包与白面包不同的是，它们保持了谷物的所有成分，因此保留了大部分的营养物质如维生素、矿物质、纤维和健康脂肪。

这些营养对产后妈妈特别重要。比如说，纤维能防止便秘和改善消化功能；维生素B则有助于红血球的产生，防止贫血。

3. 水 

许多产后妈妈都忽视了在产后头几周保持充足水分的重要性。尤其是母乳喂养的妈妈们每天应该喝大约16杯或3.8升的水。

要知道脱水会导致疲劳、情绪波动和头痛，甚至影响母乳成分及分泌量。

你可以养成在给宝宝喂奶前和后都各喝一杯水的习惯，还有别忘了每当口渴时一定要马上喝水。

4. 坚果

坚果是一种对在坐月子的妈妈很好的食物，它们富含抗氧化剂和Omega-3脂肪酸，这些营养能保持心脏健康并提高免疫力。

一些妈妈甚至声称核桃、杏仁和腰果能增加母乳供应。这也是为什么大多数的催奶饼干都含有坚果。

把烤坚果和水果当成零食总比吃垃圾食品来得好。你也可以在沙拉加入坚果增加口感，或在你的吐司涂上坚果酱。

5. 豆奶

豆浆是牛奶的良好替代品，也是乳糖不耐症和素食主义者的救星。豆浆是一种植物奶，与乳制品的营养成分不相上下。

每杯8盎司的豆奶有大约7克蛋白质，而同样份量的牛奶则有8克蛋白质。其他植物奶如麻奶、米奶、杏仁奶和燕麦奶的蛋白质含量都低于豆奶。

以热量计算，豆奶的热量比米奶和燕麦奶相对来说比较低。如果你还是担心摄入过多的卡路里的话，能选择无糖豆浆。

6. 豆腐

豆腐是另一种大豆产品，也是肉类的替代品。豆腐在市场上很普遍，可作为主菜和甜点。

豆腐是一种很好的蛋白质来源，可以帮助坐月子的妈妈们恢复健康，同时提高宝宝的免疫力。

除此之外，它还富含维生素和矿物质，且不含添加胆固醇或反式脂肪。最近的研究显示，大豆中的异黄酮能降低患乳癌的风险。

7. 鸡汤

一想到在鸡汤里加入面条或米饭就让人觉得十分温暖，尤其是雨天的时候。这道菜肴在中式月子餐里极为普遍的，尤其是那种添加了传统药材的鸡汤。

经过多个小时的分娩过程后，来碗热腾腾的鸡汤将为你提供蛋白质、维生素、矿物质和促进免疫的抗氧化剂。鸡汤里的洋葱和大蒜含有有机硫化物，可以加强你的免疫系统。

鸡汤容易消化，且能暖和胃。在经过炖煮整只鸡后的汤，有抗炎作用及促进睡眠和大脑功能。

8. 鱼和海鲜

鱼和海鲜是月子期间最合适的瘦肉蛋白来源。与其他食物相比，鱼和海鲜如大虾含有维生素D、碘和DHA。

钙和磷的吸收需要维生素D来构建骨骼，然而女性缺乏维生素D却很常见。常呆在室内的产后妈妈更有可能缺乏维生素D。

鱼含有的碘，是支持甲状腺健康的一种关键营养素。根据CDC的数据，母乳喂养的母亲每天需要290mg的碘，而怀孕前只需要150mg。母乳喂养的妈妈如果缺乏碘，宝宝也同样有缺碘的风险，甚至有认知和精神运动方面的障碍。

如果你决定母乳喂养，鱼类和海鲜含有的DHA对宝宝的大脑和眼睛发育至关重要。欲了解哪些鱼在坐月子吃是安全的可以查看这篇有关坐月子期间应避免的食物的文章。

9. 脐橙

脐橙含有大量维生素C、纤维和钾。脐橙不但对身体好，而且甜又多汁，还可以把它当成零食。 

无论顺产还是剖腹产，维生素C对于所有坐月子的妈妈都有好处，它具有抗炎作用，还可以帮助愈合伤口。

再来，许多新手妈妈也有便秘的困扰。每个脐橙含有大约4克的纤维，有助于调节肠道运动和缓解便秘。

10. 燕麦片

燕麦片通常被认为是产后的超级食物。它们不仅纤维含量高，还含有蛋白质、维生素和如锰、铁、锌和叶酸的矿物质。

燕麦中的β-葡聚糖有助于降低胆固醇水平和稳定血糖，补充铁以及帮助产后红细胞的生成。

这种食物也具有促进母乳分泌的作用。因此，许多母乳喂养顾问会建议服用燕麦来帮助增加母奶供应。

你可以将燕麦纳入你的月子饮食，比如说隔夜燕麦和粥，或是把它们添加到饼干和布朗尼蛋糕等烘焙食品中。

11. 低脂酸奶

你知道吗？哺乳期的妈妈经常感到饥饿是很常见的。为此，妈妈们可以把酸奶当作一个简单又健康的零食。

酸奶含有蛋白质，可以促进哺乳期母亲的饱足感。它还能提供钙和益生菌等营养物质。

此外，酸奶也是钙的极来源，能够帮助怀孕和哺乳期妈妈面对骨量暂时减少的问题。妈妈们应确保每天至少服用1000毫克的钙质。

除了有利于肠道健康，一些研究表示酸奶中的益生菌还可以减少产后焦虑和抑郁。

12. 深绿色叶菜

除了碳水化合物和蛋白质外，妈妈在月子期间还需要摄入足够的蔬菜。深绿色叶菜是产后最佳蔬菜类型。 

与十字花科蔬菜相比，甘蓝、菠菜和芥菜等深绿色叶子蔬菜引起的气体和腹胀较少。它们还含有高水平的纤维、镁、铁和钙，能滋养产后身体。

吃深绿色叶菜在月子饮食中是必不可少的。如果你厌倦了炒青菜，你可以尝试做沙拉或将这些菜加入汤或蛋卷中。

13. 姜

姜是世界上最常见的香料之一，所以很常出现在许多食谱中，且对产后妈妈健康有许多好处。

姜中的姜醇促成了大部分药用特性。研究显示，生姜可助于降低胆固醇，改善消化，并促进产后愈合。

此外，姜在产后头几天也被一些妈妈证实可以增加母奶供应。你可以把姜当成食物配料或冲泡新鲜姜茶。

14. 鸡蛋

如果你还在想厨房里有什么可以当成速食或零食，你一定要储备鸡蛋。鸡蛋是蛋白质、胆碱、维生素和矿物质的来源。

如果你能买到强化鸡蛋就更好了。强化鸡蛋中添加了Omega-3脂肪酸。研究显示，低Omega-3脂肪酸的饮食与患产后抑郁症的风险有一定的关联。

另外，鸡蛋也是胆碱的最佳食物来源，而胆碱是宝宝大脑发育和记忆所需要的。这让鸡蛋成为最好的月子食物之一，因为母乳喂养期间的妈妈对胆碱的需求最高。

15. 红枣

在经过一段很长的分娩过程后，你可能想找点能给你提供即时能量的食物。而红枣是单糖的一个很好的来源，每颗果肉大约有16克的糖。

除了非常方便携带之外，一项小研究发现，产后立即服用红枣可以防止产后妈妈严重出血。

所以在去医院之前一定要带上一些红枣，好让你能在把小家伙带回家的当儿有一些零嘴吃。

月子饮食计划样本

相信你现在对月子期间该吃些什么样的食物有了一个概念，你可能需要一些灵感来计划自己的月子菜单。以下有个有关健康月子餐计划的例子供你参考。

月子早餐

• 隔夜燕麦加低脂牛奶和水果
• 2杯水

月子午餐

• 糙米或多谷米
• 花雕酒蒸鱼
• 炒菠菜和胡萝卜
• 韩国人参汤
• 七宝茶

月子晚餐

• 糙米或多谷米
• 台湾三杯鸡
• 干贝枸杞蒸秋葵
• 十全大补汤
• 米茶

零食

• 枣类和干果的混合零食
• 苹果加杏仁酱

结论

在通过全谷物、鱼和豆腐中摄取足够的碳水化合物和蛋白质等宏量营养素，妈妈们可以摄入足够的能量和防止过度疲劳。这些营养素也是帮助身体复原及恢复到怀孕前的状态所需的。

一个良好的月子餐中所提供的维生素和矿物质等微量营养素对于制造新的血细胞、提高妈妈们的免疫系统以及帮助宝宝的认知和身体发育至关重要。

或许在熬夜照顾宝宝后，只有食物能让妈妈们快速恢复能量，所以吃得营养绝对是个优先事项，特别是在月子期间。

要是你真的感觉太累，无法亲自做饭但又想吃点健康的月子膳食，为何不考虑我们所提供的月子餐呢？在凤凰招牌厨房，我们专注于所有孕产妇的营养。

无论您怀孕还是坐月子，我们的营养师、中医师和专职厨师团队都会根据您的需求为你准备完美的月子餐。

点击这个链接，让我们把你的第一份月子餐送到你手中吧

References.

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov. 
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