Food and recipes

Our guidelines are based on general yogic principles combined with universal eco awareness and logic. The yogic lifestyle recommends a vegetarian diet. Each mother is different and each baby is different so find the adequate nutriment for an optimal digestion. Learn to observe your body and be aware that it takes around 2,5 days before breast milk will be effected by your diet. Breastfeeding or the first 40 day postnatal period is not the time to radically change your diet; you will start detoxifying and this has effect on the milk.

General guidelines:

  • Try to eat a freshly prepared and warm meal at least twice a day. No leftovers.
  • Easy to digest foods like soups, stews.
  • Each meal should contain an ingredient rich in protein (tofu, almonds, almond past, tahin, green leafy vegetables, tempeh, nuts, spirulline).
  • Drink plenty of water and herbal tea.
  • Have healthy snacks and drinks in between. Have them close to the bedside and breastfeeding chair at all times, even at night.
  • Include Iron rich ingredients: sautéed almonds, dark green vegetables every day, dried fruit (soaking before eating), carrots, date milk, tapioca.
  • Preference for fresh, organic ingredients. Many root vegetables (carrots, potatoes).
  • Sweet herbs are good for digestion and breast milk production (Fennel, cardamom, dill, basil, ginger, cumin, aniseeds)
  • Preference for rice, beans and legumes instead of wheat.
  • Avoid usage of strong herbs (peppers, garlic and raw onion) and citrus fruits.
  • Avoid cabbage vegetables as they produce gas (Brussels sprouts, cauliflower, broccoli)
  • Avoid coffee and black tea; It will be absorbed in the breast milk and can effect the nervous system. It also prevents iron being absorbed in the blood. Vitamin C helps absorbing iron it in the blood.
  • Avoid sage and parsley, they can reduce milk production.

Be aware of legumes* and acid forming foods (tomatoes, pickles, dairy, citrus). It may create gas for some types of persons.

* Legumes intend to create air and gas in the intestines, specially with mothers with much air element. The mother might not respond or feel it but the baby might react. However, the combination with whole grains and legumes is a good protein provider. In case you want to prepare legumes such as mung beans, chickpeas, aduki beans etc., add some kombu seaweed, dill seeds, cumin, fennel and cardamon and coriander.

The Postnatal Support Network (PSN) addresses the importance of a well-prepared and relaxing 40 day postnatal period. It is an international organisation with a non-medical and social network, informing families-to-be about this special and delicate time after birth.