Postpartum Digestion Changes: How to Support Gut Health After Birth – with Michelle Meredith, Women’s Nutritionist & Embodiment Coach

In the postpartum period is it so important to focus on optimal digestion, especially in early postpartum. It is also helpful to support digestion if you are experiencing symptoms of postpartum depletion in the longer term. Our bodies are naturally a bit (or a lot more stressed during pregnancy & postpartum - and I’d argue ongoing in motherhood in general haha). 

When we are stressed our bodies divert energy and resources away from non survival based processes like digestion to ensure we are alert & ready to fight or flight from that lion (ie crying baby or mountain of washing or lack of sleep). In the short term this is helpful, but if we can’t turn off this fight or flight response it will continually drain our energy & keep digestive processes turned off such as making stomach acid, enzymes to breakdown food & fight against bugs that enter through our digestive system.  

Pregnancy and the birthing process are events that have inflammatory effects on the body. These stresses are compounded in the postpartum period as we: 

• Try to recover and heal from the birth
• Usually have nutrient deficiencies as nutrients have been diverted to our baby and now breastfeeding
• Struggle to get enough sleep
• Experience emotional stress as we come to terms with our new way of life supporting another little human 

This under-active digestive system in the postpartum mama means:

• There is a lack of digestive enzymes and stomach acid which is needed to breakdown food and release nutrients. Without proper support, this can carry on for years and you won’t get the nutrients(even from supplements) you need even though you may eat well. This will compound the effects of postpartum nutrient depletion.
• A lack of stomach acid also means there is a lack of defence against bacteria and viruses which can cause problems further down the digestive tract like SIBO or gut dysbiosis (an imbalance in the good vs. bad bacteria in the colon).
• Stress negatively affects your gut microbiome which leads to digestive and mood issues and further lack of nutrients.
• Undigested or partially digested food can start initiating intolerance like reactions in the small intestine which can lead to leaky gut syndrome (the tight junctions in the small intestine which regulate what can and cant pass into the body from the digestive tract become inflamed and ‘leaky’ so toxins and immune stimulating products can enter body). This mechanism, if untreated can also play a role in the autoimmunity response that is becoming more common in mothers with postpartum depletion.

What can we do to support digestion in the postpartum period? 

• Mindful eating 

Digestion is a top down process and begins in the brain. In order to activate our digestion properly we must be in a calm state and focus on the food we are eating, even snacks. Minimising eating on the go, bring your awareness to the food you’re eating and chew your food very well (chewing actually starts breaking down your food so chewing well can assist your underactive digestive process). If you are feeling rushed or anxious, take a few deep breaths to bring your body into a state of rest & digest before eating. We do not digest well when we are in fight or flight mode. 

• Slow cook foods in their juices including fruit and veggies

Your postpartum body lacks the energy, enzymes and acid to properly breakdown our food so we cam absorb it into our body. To support this it is best to cook foods well which initiates the breakdown before we even eat and increases our chances of absorbing the nutrients from these foods. Bone broths, soups, casseroles, curries, stewed fruit all work well and make sure you include the juices from cooking. 

• Warming foods

We want to conserve our energy as much as possible to heal our bodies. Consuming already warm food & also keeping warm in the postpartum period helps to conserve this energy and makes it easier to access the nutrients & healing.

• Focus on anti inflammatory whole food protein and healthy fats

Protein is the building blocks of you body and fats are important for hormone regulation. Think red meat, eggs, poultry, salmon and avocado, chia seeds, EVOO and probiotic coconut yoghurt.

Soaking grains, nuts and seeds can make them easier to digest. Of course, including lots of cooked veggies and fruit for fibre and antioxidants. 

• Reduce toxic load by washing fruit and veg and buying local and organic as much as you can. Detoxification uses lots of energy which again we want to conserve in the postpartum period for more important things like healing, digestion and breastfeeding. Organic food means you can avoid harmful pesticides and hormones. If you cant buy organic ensure you wash your fruit and veg well. Buying local means food is fresher and contains more nutrients. 

• Look into digestive aids  

Bitter tasting food can stimulate digestive acids and enzymes. You can buy digestive bitters as a tincture or you can consume bitter foods like Apple cider vinegar, dandelion root tea, cacao or beet juice about 20mins before eating. 

HYDRATION: Staying hydrated is so important but consider consuming your fluids 20mins on either side of a meal so you don’t dilute your already low stomach acid.

If all else fails you can also supplement with digestive enzymes. Check label to ensure breastfeeding friendly. 

For more on how to eat to support your health while healing in postpartum I’m sharing a video from my online course for healing & burnout recovery;

VIDEO: Recommended since there are visuals  https://riverside.fm/shared/exported-clip/13e6e531f49c8866c7db

PODCAST: https://spotifycreators-web.app.link/e/thOyUcC37Qb

For any questions or if you would like to work together email me mmhealthnutrition@gmail.com or lets connect on instagram @michellemeredithhealth