Should You Avoid Cold Foods During Postpartum?
I have been wanting to write this blog post for years.
As more and more people start to learn about the importance of nourishment in the postpartum period, what I’ve noticed is that the widely recommended ‘gold standard’ nutrition advice can end up being used as an all or nothing rule and can have unintended, negative consequences on the overall nourishment and well-being (physical and mental) of postpartum families.
Have you heard the advice that you should eat warm foods after birth - meals like soups, stews, and bone broth?
I know you’re shaking your head yes!
Warm, brothy, soft cooked meals are amazing for your early postpartum healing and the prioritization of these foods is deeply routed in postpartum traditions throughout the world for good reason. I talk about this in The Food Doula Cookbook, in multiple blog posts, and we’ll review the key points about why warm foods are amazing below.
What I’ve noticed, however, is that many people are wondering (or in fact, sharing) about the opposite: is it true that, because warm foods are beneficial, cold foods are therefore bad for postpartum healing and should be avoided?
Something I teach about in The Professional Perinatal Nutrition Program is that all-or-nothing, black-and-white nutrition advice is always a red flag, and that what matters just as much as ideal nutrition choices is considering real life postpartum.
This warm foods vs. cold foods conversation is a perfect example of this.
Let’s look at the evidence on warm and cold foods and the reality of postpartum life to get to the bottom of the question: should you avoid cold foods in postpartum?
The historical and cultural significance of warm foods in the postpartum period
Throughout history, many cultures have emphasized the importance of warm foods during the postpartum period to support the new mother as she heals, begins breastfeeding, and recovers from both the pregnancy and birth.
In Traditional Chinese Medicine, the practice of zuò yuè zi (or “sitting the month”) encourages new moms to eat warming foods to restore balance. According to the principles of yin and yang, postpartum is a time when the body is vulnerable to cold, making it essential to consume warm, 'yang' foods like soups, broths, and herbal teas.
These foods are believed to promote wound healing, prevent infection, and support breastfeeding.
Similarly, Ayurveda, an ancient Indian system of medicine, advocates for warm, easy-to-digest foods such as kitchari (a dish made of rice and lentils) and warm milk with healing spices like turmeric and ginger to aid recovery.
In Korean culture, new mothers traditionally eat miyeok-guk (seaweed soup) during the postpartum period. This warm, nourishing soup is believed to replenish nutrients, improve blood circulation, and support milk production.
In Latin American cultures, the practice of la cuarentena involves 40 days of consuming warm foods after birth. This tradition is believed to 'close' the body, which is considered 'open' and vulnerable during this period. Warm foods like caldo de pollo (a traditional chicken soup) are thought to help moms regain strength and heal properly.
Why are warm foods beneficial for postpartum?
Warm foods are often considered easier to digest, which is desirable during postpartum recovery when your digestive system may be sluggish.
Warm foods may help you to avoid constipation, and some nutrients may be easier for your body to absorb.
After birth, your body undergoes significant changes and needs efficient nutrient absorption for healing. In a time where you need abundant nourishment, meals that can support optimal nutrient absorption are ideal.
Further, warm foods are thought to improve circulation, promoting better blood flow, which supports overall recovery and relaxation.
As mentioned, in many traditions, warm foods are believed to help “close” the body’s “open” state after birth, protecting against cold and preventing potential imbalances or illness.
The warmth is seen as supportive of the body's natural healing processes, aiding in restoring balance and strength.
It’s also worth nothing that the action of ‘warming’ can be from both the temperature of the meal - like a hot simmering stew, and from the properties of the ingredients used - which is why you see abundant use of warming spices (think ginger, cinnamon, black pepper and cumin) in postpartum recipes (like those in The Food Doula Cookbook or the Ultimate Postpartum Nutrition Guide).
Is there evidence to suggest that cold foods are harmful for postpartum?
You may have seen advice that cold foods should be avoided for the first month or more during postpartum, so my question is, is there scientific evidence to support this?
Some research does suggest that cold foods may temporarily slow down digestive enzyme activity, blood flow, and the rate of gastric emptying, which may delay the initial breakdown and digestion of foods.
This makes sense, right? If warm foods can speed up digestion and support circulation, it’s logical that cold foods may slow it down.
That being said, the key word is temporarily. There is no evidence that the ingestion of cold foods prevents, shuts down, or harms digestion or your health in any way.
Where nutrient absorption is concerned, it is suggested that cold foods may impact the permeability of the intestinal lining, which is involved in nutrient absorption.
On the other hand, the body is built to accommodate this, and by the time food reaches the small intestine where the majority of nutrient absorption occurs, it has likely fully warmed to body temperature.
There is no evidence to suggest cold foods will stop the absorption of key nutrients, as is sometimes suggested.
A final consideration is the fact that the process of warming up cold foods and drinks to the body’s core temperature prior to digestion requires energy - the body will burn a small number of calories during this process.
Postpartum is a time where an abundance of energy (calories!) and nutrients is needed, but the answer to how to have sufficient energy for healing isn’t to avoid cold foods, it’s to eat enough, and eat often, no matter what that food may be (as nutrient dense as possible is ideal, but again, is secondary to consuming adequate food to support your physical and mental health).
The bottom line here is that although warm foods may be ideal for your postpartum healing, the temperature of food will not make or break your postpartum healing or nourishment.
In fact, if we zoom out, it’s important to remember that cold foods such as yogurt, cottage cheese, fresh fruits and veggies are rich in essential vitamins, minerals, and other nutrients that can significantly aid your health and recovery during the postpartum period, and are accessible for you, especially if you do not have family support around to cook you meals.
Additionally, staying hydrated is crucial for both breastfeeding and overall recovery, and cold water or other beverages can be particularly refreshing during the warmer months.
The reality of modern postpartum nutrition
If you’ve gone through life with a newborn and postpartum recovery before or supported families who have, you know that it can be a time of real challenge in many ways, including with feeding yourself and being well nourished.
With a baby at home, it can be hard to find the time (or remember!) to eat, let alone prioritize and have the support or resources needed to enjoy lovely warming nourishing dishes for each meal of every day. For many of us, this feels unrealistic!
And that is okay. Hearing that you should only eat warm foods or avoid cold foods can add unnecessary stress and overwhelm to an already trying time.
Instead, re-frame ideal postpartum nutrition as whatever helps you to eat an abundance of nourishing food so that your body gets the calories, macronutrients, and micronutrients it needs to heal and recover.
If you are able to get in lots of nourishing, warm, soupy, and soft meals, that’s amazing! On the other hand, if your much needed calories (energy!) and nutrients come from a mix of warm, room temp, and cold foods, that’s absolutely okay too.
It is worse for your healing, recovery, and mental health to restrict your intake of food because it happens to be cold.
it is certainly better for your body and mind overall to eat those accessible, quick, nutrient dense staples you have in your fridge - like yogurt, cottage cheese, deli meat, berries, veggies and more - than it is to avoid them simply because they are cold.
If we avoid those accessible options because they’re cold - and we don’t have the support or resources necessary to have a fresh warm meal - guess what is going to happen? We’re going to reach for whatever’s in the pantry - cookies, crackers, and other snacks that won’t go half as far to meeting your energy and nutrient needs.
Balancing cold and warm foods during postpartum
While it’s true that warm foods come with a long-standing cultural endorsement during the postpartum period (and science too!), it’s equally important to keep a flexible approach that honors your personal tastes and the realities of your daily life.
Practical Ideas for Real-Life Postpartum
If you want to get the benefits of eating warm, soft cooked healing meals, but don’t have the support, resources, or capacity to have these prepared at every meal, you’re not alone!
Here are some practical strategies you can consider:
Attempt to have warm, cooked foods for the first 48 hours after birth. If sticking to warm foods exclusively for days, weeks, or months is not doable, try for 48 hours! This is the time your body is the most sensitive, and therefore, when warm foods will be wonderfully impactful! To do this, consider asking your support network to cook for you, or spend an afternoon doing some Postpartum Freezer Meal Prep and prioritize sipping on bone broth and brothy meals like soups and stews.
Aim for 1+ warm meal per day. Warm foods don’t have to make up your diet exclusively to be beneficial! As reviewed above, cold foods may temporarily slow down digestion, so integrating even a single warm meal into your day is a great support to fire up your digestion. Having a nourishing soup (like the Slow Cooker Chicken Taco soup from The Ultimate Postpartum Nutrition Guide ) or stew (like the super popular Golden Mama Healing Stew from The Food Doula Cookbook) once per day is an amazing goal
Try Room-Temp Smoothies. Smoothies are an amazing fast, easy, and one-handed snack that allows you to pack in the types of foods that may be hard to get in postpartum- like greens, veggies, fruit, and nuts/seeds. If you want to minimize your ingestion of cold foods, try out room temperature smoothies! Use fresh fruit instead of frozen, and experiment with nourishing postpartum fats, veggies, liquids, and spices by using ingredients like nut butters, cinnamon, roasted sweet potato, and even bone broth.
Embrace warm drinks like bone broth, herbal tea, and golden milk. These warm liquids are an easier, less resource intensive way to reap the benefits of warm foods during postpartum! Simmer some milk with warming spices, drink a cup of bone broth with your meals, and enjoy healing postpartum herbs as tea, like nettle, raspberry leaf, and oatstraw.
Request warm meals from your support system. A great way to get in lovely warm meals without feeling the pressure to cook them often is to request them when your family and friends ask ‘let us know what you need!’. Give them something specific - could you make me that amazing beef stew we had at your house last winer? I’d absolutely love a fresh batch of bone broth or chicken soup - here’s a recipe I love! They’ll appreciate your specific suggestions and love supporting you.
Conclusion: emphasizing overall nourishment over temperature
Ultimately, the most important aspect of postpartum nutrition isn't just the temperature of the foods you consume. Both warm and cold foods can play essential roles in your diet, supporting your recovery and overall health. The key is to ensure you're consistently well-nourished during this transformative period.
At the end of the day, it's all about personalizing your diet to suit your body's needs, which might change from one day to the next!
If a mix of warm, soupy meals, and practical and nourishing snacks, proteins, and quick meals is what you need for postpartum, The Ultimate Postpartum Nutrition Guide has more than 100 recipes customized for the unique nutrition needs and lived experience of postpartum and is your one stop shop for understanding how to support your body during this stage.
Want to know how to meal prep with a baby at home, what you should focus on for breastfeeding, or what, exactly, you should prioritize when it comes to nutrients? It’s all right here!
And if you want to start with something smaller, check out the Labour + Birth Nutrition Guide, which is also full of wonderfully healing and supportive recipes for the first few weeks postpartum.