Our founder Helen's guide to postpartum nutrition

Being in the hazy, happy days of postpartum demands a lot of attention on the new arrival, making it all too easy to neglect ourselves. However, fuelling our bodies well helps to support more (much-needed!) energy, better milk production for breastfeeding and faster recovery.

We stole a few precious moments of founder Helen’s time for a quick Q&A on how she’s nourishing herself as a second-time mum.

CAN YOU DESCRIBE YOUR TYPICAL DAILY DIET DURING THE POSTPARTUM PERIOD?

It’s not always easy but I prioritise protein for breakfast (eggs or a kefir bowl) along with Daily Gut for my fibre hit. Daily Gut is a non-negotiable for me—even on hectic mornings, I can just mix it with almond milk and it keeps me going. Starting the day right is so important for maintaining energy and supporting digestion.

For lunch, I often have salads with grains, focusing on seasonal, varied vegetables that I roast to last a few days. I also enjoy simple, raw chopped salads—I use this simple but versatile recipe frequently and add lean protein like prawns or chicken.

Dinner is early, around 5:30/6:00 PM, before the bedtime routine starts. Pasta is my favourite meal—by the end of the day, it’s much-needed comfort food but I always aim to create balance with as many different plants as I can pack onto my plate.

I do have a sweet tooth, especially when I’m tired. Like many, I crave sugar in those moments, but I try to opt for homemade snacks like this healthy banana loaf that my sister kindly makes for me.

DID YOU CONSULT A NUTRITIONIST OR DIETITIAN BEFORE OR DURING YOUR POSTPARTUM PERIOD? IF SO, WHAT ADVICE DID THEY GIVE YOU?

I’m lucky enough to work with lots of nutritionists day to day. Their common advice was to, as always, focus on whole foods. I sometimes bulk out my morning Daily Gut smoothie with oats, banana, dates and flaxseeds to make it a ‘lactation smoothie’ as oats are known to support milk supply.

DID YOU EXPERIENCE ANY CRAVINGS OR AVERSIONS POSTPARTUM, AND HOW DID YOU ADDRESS THEM NUTRITIONALLY?

I really crave sugar due to tiredness and breastfeeding! I saw a great hack on Instagram where a nutritionist recommended chocolate alongside fibre and protein when cravings hit for a satisfying, healthy snack. I love Greek yoghurt with a couple of squares of dark chocolate and a handful of raspberries—the volume of food stops me from eating a whole chocolate bar, is much more nutritionally balanced and doesn’t cause a sugar crash afterwards.

HOW DID YOU HANDLE MEAL PLANNING AND PREPARATION BEFORE AND DURING THE POSTPARTUM PERIOD?

Frozen soups and stews have been life savers; I always add a tin of cannellini or kidney beans for fibre and protein. One-pot or one-pan dishes like chicken or salmon tray bakes are great too—I make enough to have leftovers for lunch the next day.

ARE THERE ANY SPECIFICS FOODS OR SUPPLEMENTS THAT YOU FOUND PARTICULARLY BENEFICIAL FOR RECOVERY AND BREASTFEEDING?

Daily Gut as previously mentioned and Mind for the days I need to work on very little sleep as it helps to get my brain in gear.

HOW DO YOU BALANCE YOUR NUTRITIONAL NEEDS WHILE CARING FOR A NEWBORN AND AN OLDER CHILD?

Balancing everything is challenging, but I rely on lots of help from family. Chris (my husband and INDI Co-Founder) handles most of the evening cooking, and we try to plan ahead to cook meals we can all enjoy together. Healthy snacks are also a key part of my strategy—I aim to avoid the inevitable crash that comes with sugary treats but I can always count on Gut Bars to fuel my day without a crash.

DID YOU NOTICE ANY CHANGES IN YOUR NUTRITIONAL NEEDS AFTER YOUR SECOND PREGNANCY COMPARED TO YOUR FIRST?

Our first daughter was born during a COVID-19 lockdown. We were preparing to launch INDI but always at home so I could carve out time each day to rest. This time round has been very different with a 3-year-old running around and a ‘live’ business to run!

I’m determined to breastfeed, but I’m really feeling the day-to-day pressure on my body. I read an article recently which said breastfeeding is equivalent to an 80-minute swim! A good nutritious diet has never felt more important—or harder to achieve—but I feel a noticeable difference in my energy levels and mood on the days I manage to get it right.

HOW DID YOU ENSURE YOU WERE GETTING ENOUGH HYDRATION, ESPECIALLY IF YOU WERE BREASTFEEDING?

I carry our Shaker Bottle with me everywhere. It’s brilliant when the weather’s hot because it’s made from insulated steel which keeps water ice-cold for me. I aim to drink at least 4 bottles a day.

WHAT ADVICE WOULD YOU GIVE TO OTHER MUMS ABOUT MAINTAINING A HEALTHY DIET DURING THE POSTPARTUM PERIOD?

Be kind to yourself. Some days will be a mess and that’s okay. Be mindful of how food makes you feel—it’s my biggest motivator to eat better. Don’t focus on losing baby weight; instead, focus on nourishing yourself and your baby. The rest will fall into place in time.

WHAT ARE 3 POSTPARTUM ESSENTIALS YOU CAN'T LIVE WITHOUT?

• I love sleep and I miss it! A big gamer changer has been Peachies nappies—these have been a game-changer for sleep. They’re incredibly absorbent, so I’ve never had to deal with a leaking nappy waking the baby (and me!). Plus, they’re from an independent, female-founded business and more sustainable than big corporate brands. They’ve also kindly shared a discount code with us: 10FORPARENTS for £10 off at checkout.
• Daily Gut to give me peace of mind that I’m fuelling my body with essential nutrients.
• Lune & Wild are raising the stakes with baby and todder food.  Their meals and snacks are plant-rich, balanced and delicious. A firm favourite in our house, and always in my freezer. They've also kindly share the code 10FORPARENTS for £10 off at checkout.