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Women's Health | Postnatal Diet

Our Postnatal Diet is specifically crafted to support new mothers during the demanding postpartum period, offering a practical approach to nutrition when time and energy are limited. This meal plan focuses on "make-ahead" and freezer-friendly recipes that ensure you have nourishing options ready when you need them most, while strictly adhering to dairy-free, gluten-free, and soy-free requirements to accommodate common sensitivities. Beyond convenience, the plan is deeply rooted in supporting your body's recovery and lactation needs. It naturally integrates with insights from your PlexusDx report by addressing key biological pathways. For instance, genes like TNF, IL6, and CRP play significant roles in regulating inflammation, a critical factor in postpartum healing and mood regulation. Similarly, genes such as BCO1 influence how efficiently your body converts nutrients like Vitamin A from plant sources, guiding the inclusion of specific nutrient-dense ingredients to ensure you and your baby receive optimal support.

This program is built on four evidence-based pillars designed to stabilize energy, promote lactation, and enhance immune function. We prioritize high-fiber foods to manage blood sugar and digestion, while incorporating specific galactagogues to naturally support milk production. The plan also emphasizes anti-inflammatory ingredients and key micronutrients like iron and zinc, which are vital for tissue repair and immune defense after pregnancy. To help you thrive, we recommend the following:

  • Prioritize fiber for digestion: Aim for up to 50 grams of fiber daily from fruits, vegetables, legumes, and gluten-free whole grains to combat postpartum constipation and keep energy levels stable.
  • Incorporate natural galactagogues: Regularly consume foods like oats, bananas, lentils, and flax seeds, which are known to support healthy milk supply.
  • Focus on anti-inflammatory nutrients: Include omega-3 sources like salmon, nuts, and seeds, along with polyphenol-rich foods such as apples, broccoli, and turmeric to help manage inflammation and support mood.
  • Boost iron absorption: Pair iron-rich foods like chicken, pumpkin seeds, and lentils with Vitamin C sources (such as bell peppers and oranges) to replenish iron stores depleted during pregnancy and breastfeeding.
  • Support immune health: Ensure adequate intake of Zinc and Vitamin A through nutrient-dense foods like pumpkin, carrots, eggs, and almond butter to strengthen your immune system during this vulnerable time.

Ready to get started? Click the button below to access your personalized meal planning tool. If you need to adjust a recipe to better fit your preferences or pantry, you can easily find a suitable alternative using our "Swap" feature. Just follow these simple steps:

  1. Locate the meal you want to change on your planner.
  2. Click the three dots next to the recipe name.
  3. Select “Swap recipe” from the menu.
  4. Choose “Swap” to change just that meal, or “Swap all” to replace it for the whole week.
  5. Keep clicking “Swap” to browse through delicious alternatives that automatically match your dairy-free, gluten-free, and soy-free plan rules.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.