Chinese Postpartum Nutrition: The Ultimate Guide for New Moms

Chinese postpartum confinement (zuò yuè zi) is a special period of about 30 to 40 days after childbirth. During this time, the new mother is encouraged to rest, avoid physical strain, and follow a specific diet designed to replenish her body’s energy, restore balance, and promote lactation. The idea is to help the mother’s body return to a state of equilibrium after the physical and emotional stress of pregnancy and childbirth.

Most of what I’m about to share around Chinese postpartum nutrition is passed on from our confinement nanny and my mom. They are both so knowledgeable about the topic and swear by it for new moms!

The Stages of Chinese Postpartum Nutrition

Chinese postpartum nutrition is divided into several stages, each serving a different purpose during the new mother’s recovery. These stages are designed to gradually rebuild mama’s strength, improve circulation, restore vitality, and promote lactation for those who are breastfeeding. For each stage below, I’ve also linked some recipes similar to ones our nanny used. Most of them are from my favorite Chinese recipe site, Woks of Life!

Stage 1: The Cleansing Stage (Days 1-7)

Focus: Detox and Uterine Recovery

The first week postpartum is focused on cleansing the body and helping the uterus get back to its pre-pregnancy state. During this stage, mama’s diet features foods that promote circulation, expel lochia (postpartum discharge), and support uterine contraction back to its normal size.

Key Foods:

• Red Date Tea: Rich in iron, this tea helps replenish blood and boost energy.
• Chinese Rice Porridge: Provides quick energy. It uses millet instead of regular white or brown rice as it’s easier to digest.
• Sesame Oil: believed to warm the body and aid in expelling toxins.
• Ginger: A warming ingredient, ginger is used to promote circulation and dispel cold from the body, which is thought to accumulate during childbirth. A common way to incorporate it into the diet is making ginger tea (simply hot water + ginger) or in light chicken soup.
• Light soups, like this papaya and pork rib soup which my mother-in-law made for me while we were still in the hospital.

During this stage, I mostly ate porridge and light soups and went easy on protein. My primary source of protein was chicken soup and steamed eggs. I steered clear of beef and fatty meats since they harder to digest. There are also not many traditional herbs involved at this stage. This is to avoid any negative interaction between the Western medicines from the hospital that mama may still be taking and the traditional herbs.

I also avoided all cold foods and beverages since they’re believed to disrupt the body’s balance and path to recovery. Our confinement nanny prepared red date tea every day and I drank that most of the day instead of drinking water.

Stage 2: The Replenishing Stage (Days 8-15)

Focus: Rebalancing Blood and Vitality

This stage is all about refreshing the blood and restoring mama’s energy levels. The focus shifts to nutrient-rich foods that rebuild blood and qi (Chinese term meaning “vital energy”), which are used up during childbirth.

Key Foods:

• Black Chicken Soup: This highly nutritious soup is rich in protein. It’s also believed to enhance blood production and energy. It uses black chicken, which is a common Chinese ingredient in soups and is considered more nourishing than regular chicken.
• Pig’s Trotters with Vinegar: A traditional dish, this is high in collagen to joint recovery and skin elasticity. The vinegar is thought to cleanse the blood.
• Dang Gui, also called bai zhi: this traditional herb is known for refreshing the blood and usually used in soups, such as this Chinese chicken herbal soup.
• Lotus Seeds and Red Beans: These ingredients are used in desserts or soups to support kidney function and replenish energy. Here is a great recipe for red bean soup.

Stage 3: The Strengthening Stage (Days 16-30)

Focus: Strengthening the body and promoting lactation

As the mother’s body continues to recover, the third stage emphasizes strengthening the muscles and bones. The diet is adjusted to include foods that are rich in calcium and protein, supporting the body as it rebuilds strength.

Key Foods:

• Bone Broth: Packed with collagen and calcium, this will help strengthen bones and joints.
• Leafy Greens: Salad doesn’t work here because raw vegetables are not recommended during confinement. Instead, have some cooked Chinese greens such as baby bok choy or choy sum.
• Chinese Yam: helps to cleanse the spleen and stomach. These are delicious just steamed.
• Goji Berries: Rich in antioxidants and nutrients, goji berries support the immune system and promote overall health. They are often added to snow fungus soup or red date tea.
• Walnuts and Black Sesame Seeds: These are included for their benefits in strengthening the kidneys and promoting hair and skin health.
• Snow Fungus Soup: supports spleen detox, boosts appetite, strengthens the respiratory system. I remember even before I was pregnant, my parents would always encourage me to eat snow fungus whenever I was sick with the cold or other respiratory illness.
• Dried Lily Bulbs: High in iron and fiber, it supports blood renewal and the digestive system. I mostly ate this as part of red bean soup and papaya soup.

Exercises like gentle stretching and walking are also encouraged starting at this stage to help the body regain its strength and flexibility.

Stage 4: The Stabilizing Stage (Days 31-40+)

Focus: Long-term health and more lactation

The final stage of postpartum nutrition focuses on stabilizing health and laying the foundation for long-term wellness. By this time, mama’s body should be well on its way to recovery, and the diet includes foods that boost energy and immunity while building balance.

Key Foods:

• Fish and Lean Meats: These continue to be important for maintaining energy levels and supporting muscle repair.
• Shiitake mushrooms: support immune function and overall health.
• Seaweed: High in mineral content, which helps balance the body’s electrolytes and support thyroid function.
• Fish maw (fish bladder): Rich in collagen and other nutrients that further strengthen mama’s qi. The collagen improves mama’s skin, which went through a lot of stress during pregnancy and labor. Fish maw usually comes in dried form and is quite difficult to prepare. Our nanny skillfully prepared this fish maw papaya soup a few times toward the end of my confinement.

Tip: you can also order prepared fish maw soup at some nicer Cantonese restaurants if you’ve got any nearby. In the Bay Area for instance, there is Koi Palace which I highly recommend.

During this stage, mama can start reintroducing more variety into her diet, while still focusing on warm, easily digestible foods. I actually combined stages 3 and 4 together since our confinement nanny was only with us for 26 days.

At all stages of the postpartum diet, hydration is so important for both recovery and lactation (if you’re breastfeeding or pumping). I drank warm teas and broths often every day. This not only kept me hydrated but also added nutrients to support my body’s recovery.

Some Themes of Chinese Postpartum Nutrition

1. Warmth is Key: In Chinese medicine, keeping warmth in the body is crucial for postpartum recovery. That means avoiding cold foods and drinks since they are believed to slow down recovery.
2. Herbal Teas: Herbal teas like red date tea and ginger tea are great for circulation, warmth, and hydration.
3. Avoid Raw and Cold Foods: Raw vegetables, salads, and cold beverages are a no-go during confinement. They introduce cold into the body and disrupt mama’s qi.
4. Small, Frequent Meals: Eating 4-5 small meals throughout the day helps to sustain energy levels. It’s also easier on the digestive system, which is still recovering from falling back into place after birth.

Where to Find These Ingredients

Most of the traditional Chinese ingredients mentioned above can be found at local Chinese supermarkets. Our nanny got nearly everything from Ranch 99, including the black chicken, gingko nuts, red bean, dried goji berries, dried longan, and red dates (jujube). My parents and in-laws provided a couple of the harder-to-find ingredients like fish maw. Luckily, our nanny was also experienced in preparing it as it’s a pretty involved process.

My postpartum recovery was smooth and full of positive energy. It certainly wasn’t an immediate bounce-back but I recovered quickly and well. I credit my postpartum diet and overall care that our confinement nanny and my mom provided. When I look back on that challenging first month postpartum, I’m so grateful for all the support and care from my family. My husband, my parents, and my in-laws not only helped my physical recovery but offered emotional support too.