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Recovering through food: Postnatal meals from Asia


Across many Asian cultures, there is an understanding of the importance of providing nourishing meals and care to support women during their postpartum / postnatal period. These dishes are more than just food; they are a form of love and support, packed with ingredients that promote recovery, boost energy, and support lactation. They reflect an understanding of the body's needs after childbirth, a wisdom passed down through generations. In Australia, where diverse cultures blend but postpartum practices might not be as usual, introducing these nourishing traditions can open a new chapter for new mothers looking for ways to recover during their postnatal period.


Postnatal meals in China

In China, the postpartum diet (often cooked by family or a confinement nurse) focuses on replenishing the mother's blood and cultivating internal heat. Common ingredients include ginger, red dates, goji berries, cinnamon, and dried orange peel - all considered warming and nourishing . Dishes like whole steamed fish, ginger and black vinegar pork knuckles, and fried rice with eggs and ginger are believed to help regain strength and boost milk supply. Tofu, eggs, and minced chicken are also recommended for their lactation-promoting properties. Shenghua soup is a popular postpartum herbal soup in China that helps the uterus shrink back to size, strengthens the body, and speeds up recovery. The soup contains a variety of nourishing ingredients like:

  • Whole chicken

  • Chinese herbs like dang gui, chuan xiong, and white peony

  • Vegetables like carrots, potatoes, and leafy greens

New mothers are encouraged to drink this soup for 5-7 days after a natural birth and 3-5 days after a C-section. The recipe and ingredients for Shenghua soup you can find here: https://www.nannysos.com.sg/confinement-food-recipes/sheng-hua-tang/

You can find other Chinese postpartum confinement meals (and meal plans) on this website https://www.ayiconnection.com/blog/heres-all-you-need-to-know-about-the-chinese-postpartum-confinement-meals


You could make Shenghua in bulk when you are pregnant. You can easily defrost it after giving birth and have a great meal

Postnatal meal idea's from the Philippines

In the Philippines, new mothers are encouraged to consume foods that are high in protein, iron, and carbohydrates.This includes fish, meat, leafy greens, and traditional glutinous rice dishes called "kakanin". A beloved postpartum dish is the chicken soup "Tinolang manok," which is believed to nourish the body and promote milk production .Tinolang Manok 

Tinolang manok is a popular postpartum dish in the Philippines. It is a comforting chicken soup made with:

  • Chicken

  • Ginger

  • Green papaya or chayote

  • Malunggay (moringa) leaves

  • Fish sauce

  • Salt and pepper

The ginger is believed to help reduce muscle pain and discomfort, while the soup is easy to digest and nourishing for new mothers. Please find the recipe here https://panlasangpinoy.com/classic-tinolang-manok-recipe/


Tinolang manok a beautiful chickensoup for the whole family
Tinolang manok is not only enjoyed by mum, the whole family loves it

Ayurvedic wisdom in India

India's postpartum diet emphasises ingredients that aid digestion, lactation, and immunity. Dishes like parathas, khichdi and ladoos made with fenugreek, turmeric, and ghee are commonly recommended. Turmeric milk and garlic milk are also believed to increase milk supply. Steamed dishes like idiyappam and idli are gentle on the digestive system. Khichdi, a porridge made with rice and lentils (moong dal), is a very popular and nourishing postpartum dish in India. It is easy to digest and provides protein, carbohydrates, and other nutrients. Recipes often include ingredients like:

  • Rice

  • Split yellow lentils (moong dal)

  • Bone broth or water

  • Vegetables like bottle gourd, carrots, etc.

  • Spices like cumin, turmeric, etc

Khichdi is considered an excellent food for replenishing the body after childbirth. You can find the recipe here https://postpartumu.com/traditional-indian-postpartum/


Recipe for Khichdi and Indian Postnatal dish
Khichdi a nutritious post partum dish
Postpartum traditions in Arab cultures

In Arab cultures, postpartum meals often provide a balance of carbohydrates, protein, and nourishing fats. Maqluba, a rice, lamb, eggplant, and cauliflower casserole, is a dish that helps restore energy. Mansaf, a lamb dish cooked in dried yoghurt and served with rice, is another comforting postpartum staple.

In Arab cultures, common postpartum dishes include:

  • Maqluba, a rice, lamb, eggplant, and cauliflower casserole that provides carbohydrates to restore energy 

  • Mansaf, a lamb dish cooked in dried yoghourt and served with rice 

Mansaf is a traditional Jordanian dish often prepared for postpartum women. It features lamb cooked in fermented dried yoghurt sauce and served over rice or bulgur. You can find Mansaf recipe here https://www.fufuskitchen.com/mansaf-2/



Spices are a wonderfully rich addition to the postnatal diet
The importance of postpartum care

Across these diverse Asian cultures, there is a shared understanding of the importance of providing nourishing, warming, and lactation-boosting foods to new mothers during the postpartum period. This care is often supported by the extended family, ensuring that the new mother can focus on her recovery and bonding with her baby .


By learning from these traditional practices, mothers everywhere can find inspiration and guidance to support their own postpartum journeys. Whether it's incorporating warming spices, protein-rich dishes, or comforting soups, these time-honoured traditions can help nourish the body, mind, and spirit during this time.





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