Doula-Recommended Healing Postparum Recipe
The Postpartum Recovery Tip No One Talks About:
Bone Broth for Healing and Nourishment
Becoming a parent is life-changing in every possible way. While most of the focus tends to be on pregnancy and labor, the postpartum period—those first six weeks and beyond—is equally important for your body, mind, and spirit. This is a season of healing, adjusting, and learning how to care for a new human while also caring for yourself.
One of the most overlooked but powerful tools for recovery? What you eat.
As a birth doula and childbirth educator, I’ve watched clients light up when they realize that a single nourishing food can ease their recovery, soothe their digestion, and even support their mood. That food is bone broth.
In this post, I’ll share why bone broth is a postpartum recovery superstar, how to make it at home, what to look for if you buy it ready-made, and how to incorporate it into your daily routine. I’ll also give you a simple recipe, practical doula tips, and ways to prepare ahead so you’re not left scrambling after birth.
Postpartum Recovery: Why What You Eat Matters
After birth—whether vaginal or cesarean—your body is healing from one of the most intense events it will ever experience. Think about it: muscles, ligaments, blood volume, hormones, energy reserves, and emotional shifts are all in play.
Food is one of the most basic yet most effective ways to help your body repair and replenish.
Unfortunately, many new parents are left with casseroles, sugary snacks, or convenience foods. While these are given with love, they don’t always provide the deep nourishment your recovering body needs. That’s where bone broth comes in.
The Healing Benefits of Bone Broth After Birth
Bone broth is more than just trendy. For centuries, cultures around the world have used rich broths as a way to heal after illness, childbirth, or injury. Here’s why it matters for postpartum recovery:
Packed with minerals: Bone broth contains calcium, magnesium, and phosphorus—all essential for rebuilding strength.
Supports tissue repair: Collagen and amino acids like glycine and proline help repair stretched and torn tissues.
Gentle on digestion: The postpartum gut can be sensitive, and broth is easy to absorb.
Hydrating and warming: Staying hydrated is key, especially if you’re breastfeeding. Warm, salty broth also feels incredibly comforting.
Mood support: Some amino acids in bone broth support neurotransmitters, which may ease stress and stabilize mood during postpartum hormonal shifts.
How Bone Broth Supports Physical and Emotional Recovery
The postpartum period is sometimes called the “fourth trimester” for a reason. Your body isn’t instantly healed once the baby is born. In fact, you need just as much (if not more) care during this time as you did during pregnancy.
Bone broth checks a lot of boxes:
It fuels milk production if you’re breastfeeding by keeping you hydrated and nourished.
It provides comfort—like a warm hug in a mug—during those long nights.
It offers stability for energy and mood when sleep is unpredictable.
When I work with families, I often suggest sipping broth during those early weeks as a way to ground themselves. It’s simple, soothing, and incredibly effective.
Simple Bone Broth Recipe for Postpartum Healing
You don’t need to be a gourmet cook to make this, I’m certainly not! Here’s an easy recipe:
Ingredients:
2–3 pounds of organic chicken bones, beef bones, or a mix
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 onion, halved
2–3 garlic cloves, smashed
2 tablespoons apple cider vinegar (to help draw minerals from the bones)
1–2 bay leaves
Salt and pepper to taste
12 cups of water
Instructions:
Place all ingredients in a large stockpot or slow cooker.
Cover with water and bring to a boil.
Reduce the heat and simmer for 12–24 hours (yes, the longer the better!). For a slow cooker, just set it to low.
Strain the broth, discard the solids, and let cool.
Store in the fridge (up to 5 days) or freeze in portions.
Tip: Freeze in ice cube trays for easy reheating when you need a quick sip.
Other Ways to Use Bone Broth in Your Daily Routine
Drinking a warm mug of broth is the easiest method, but there are endless possibilities:
Use it as the base for soups or stews.
Cook rice or grains in broth instead of water for extra nutrition.
Blend into smoothies (yes, really—especially if you make a neutral-flavored batch).
Add to sauces or gravies for more depth and nutrients.
What to Avoid in Postpartum Nutrition
While bone broth is a healing food, it’s worth mentioning what doesn’t serve recovery well:
Highly processed foods that can make blood sugar spike and crash.
Too much caffeine (especially if you’re already sleep-deprived).
Sugary treats (occasional is fine, but they won’t fuel deep healing).
Instead, aim for warm, cooked, and nutrient-dense foods. Think: soups, oatmeal, roasted veggies, and yes—broth.
Doula-Recommended Books and Products for Postpartum Recovery
As a doula, I often recommend resources that help new parents feel supported in recovery. A few favorites:
Books:
The First Forty Days by Heng Ou
The Fourth Trimester by Kimberly Ann Johnson
Life After Birth by Jessica Prescott & Vaughne Geary
Products:
Stainless steel thermos (for keeping broth warm at your bedside).
A slow cooker or Instant Pot (set it and forget it broth-making).
High-quality store-bought bone broth (for when you’re too tired to make your own). Brands such as Bare Bones, Kettle & Fire, or Best of the Bone would be a great place to start.
Creating Your Own Postpartum Nourishment Plan
Imagine how much smoother postpartum could feel if your fridge and freezer were stocked with healing foods before birth. A postpartum nourishment plan is just as important as a birth plan.
Here’s what to include:
A list of freezer-friendly meals made with bone broth as a base.
A thermos by your nursing or feeding chair for late-night sipping.
Friends or family members assigned to meal prep or broth deliveries.
💡 Pro doula tip: Add “bring bone broth” to your meal train requests!
Want More Postpartum Tips? Here’s Where to Start.
Bone broth may be one of the most powerful—and simple—postpartum recovery tips you’ll ever get. It’s warm, comforting, nutrient-packed, and incredibly easy to prepare ahead of time.
But broth is just the beginning.
If you’re expecting, you deserve to enter postpartum with confidence and clarity. That’s why I created Your Birth, Your Options: Make Informed Choices with Confidence—a self-paced online childbirth course that covers not just birth, but also how to prepare for those crucial first weeks afterward.
👉 Click here to learn more about the course and enroll today.
And don’t forget to subscribe to my free newsletter where I share monthly doula tips, recipes, and resources for both pregnancy and postpartum.
