Preparing a Nourishing Ayurvedic Postpartum Plan

By Dr Sairupa Krishnamurti, N.D and Ayurveda Practitioner

The postpartum period, also known as the fourth trimester and in Sanskrit as Sutika Kala, is a sacred time for both the mother/parent and the baby. In Ayurveda, (the ancient system of holistic healing from India/South Asia), special emphasis is placed on postpartum care to promote the well-being of the mother and facilitate the healthy growth and development of the baby.

I’ll always be grateful for the sweet moments I shared with my loving support circle. One moment stands out so potently: receiving warm oil massage (Abhyanga) by my dear sister-friend, while holding my newborn babe to my chest. I would love all newborn mamas/parents to receive care like this. When we have love poured into us, we have more capacity to give in our new (or seasoned) sacred-roles as care-givers.

Crafting an Ayurvedic postpartum plan can offer a nurturing and balanced approach to this delicate phase. Let’s explore some important foundations when building an Ayurvedic postpartum plan.

1. Understanding the Ayurvedic Principles of Postpartum Care

Ayurveda views the postpartum period as a time of high vulnerability for both the birthing parent and the baby. During this time, the mother’s body is in a state of transition, and the baby is adjusting to the new environment outside the womb. Ayurvedic principles aim to restore balance to the doshas (particularly Vata), strengthen digestion, and support the body’ss natural healing and recovery processes.

2. Healing Foods to Nourish

Within Ayurveda, nutrition plays a significant role in postpartum recovery. A well-balanced and nourishing diet helps the mother regain strength and vitality, supports lactation, and aids the baby’s healthy growth. Some

General Guidelines include:

Warmth: Emphasize warm, cooked, and easily digestible foods. Incorporate nutrient-rich foods like whole grains, lentils, and cooked vegetables. Specific dietary suggestions shift through the postpartum period from light (immediately after birth), to heavier after a few weeks postpartum. Following these guidelines can have a true impact on recovery.

Herbal and Spice Teas: Herbal teas made from ingredients like shatavari, fennel, fenugreek, and ginger can aid digestion, and promote lactation.

Hydration: Staying hydrated is essential for recovery and lactation. Choose warm infusions, spice teas and warm water- avoiding anything too cold or iced.

Spices: Incorporate gentle spices like cumin, coriander, and turmeric into your meals. These spices can support digestion and help balance the doshas.

3. Community Care for Postnatal Restoration

Ayurveda encourages providing family/community care for the new mother/parent and baby during the postpartum period. This form of care maybe provided by the extended/chosen family, community, trusted friends, and/or doula. Adequate rest is essential for the mother’s physical and emotional well-being. Help is deeply needed to find this rest. I often suggest that clients call together a collective of trusted people that can offer the support that’s needed during this sacred time. It takes planning and vulnerability asking for help- but so incredibly worth it.

Learn Ayurvedic Rituals for Perinatal Care

Ultimately, the postpartum period should be a tender time of re-nourishment after the journey of birthing new life. Understanding the principles of Ayurveda, orienting nutrition to support recovery, and prioritizing restorative practices can all offer rich benefit to the new mother/parent and baby especially in the first 40 days postpartum.

Ayurveda emphasizes that intentional healing through the first 40 days postpartum, can influence the health and wellbeing of the mother’s life for the next 40 years to come.

If you’re a doula, health practitioner or yoga teacher and these kind of teachings are calling to your heart- register for our upcoming course: The Nurtured Way- Ayurvedic Rituals for Prenatal and Postnatal Care and learn how to offer these practices to your clients and students.

Interested to learn more? Join us for the course Ayurveda for Pregnancy & Postpartum with dr. Sairupa.​


Dr. Sairupa is a Naturopathic Doctor (ND) and Ayurveda Practitioner. She is also a home-birth mama of 2 sweethearts and an advocate for peaceful birthing and nurtured postnatal care. She has a clinical practice that focuses on Reproductive Health, Fertility, Pregnancy, Postnatal-care, Pediatrics and Mental-Emotional Health. Dr. Sairupa has had the great privilege of walking with many women and families through pregnancy, IVF, donor pregnancies, miscarriages, loss, and many births of different kinds. Dr. Sairupa received training in Ayurveda from the Center for Ayurveda and Indian Systems of Healing, and Naturopathic Medicine at The Canadian College of Naturopathic Medicine.

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