Ancestral Eating for Fertility, Pregnancy, and Postpartum: A Complete Nourishment Guide
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When considering diet and nutrition from preconception, pregnancy, and into postpartum, there’s a formula that fits well with every stage: ancestral eating. Ancestral eating brings our nutrition back to its roots, before processed foods took over our pantries and convenience overrode quality.
What is the Ancestral Diet?
Inspired by the studies of Weston A. Price, the ancestral diet consists of whole, unprocessed or low-processed foods from cultures around the world. Dr. Price’s studies showed populations who had the best overall health were those who ate foods traditional to their region and culture. Though the types of food varied by region, he found a common thread in all the diets: they were rich in healthy fats and minerals, and not heavily processed.
By following ancestral eating, we can restore our mineral supply to prepare for conceiving, support our bodies while growing our precious little ones, and continue to boost our health and nourish breastfeeding babies after giving birth.
Preconception
Did you know it takes about 90 days for an egg to fully mature before ovulation? Our ancestors knew this and spent 3 months to 1 year preparing their bodies for pregnancy with nutrient-dense, fertility supporting foods to promote healthy egg (and sperm!) growth. If you can, plan for at least 3 months before conception to build up your nutrient stores for you and your future baby.
Pregnancy
Your body is now working overtime to grow another human. This is a big deal! If you don’t prioritize your nutrition it can leave you depleted and decrease essential nutrients available to your growing baby as well as your own body. If you didn’t have a chance to prepare your body during preconception, this is a great time to start ancestral eating.
Postpartum
This is the time for restoration and recovery. Our ancestors considered the first 40 days after giving birth to be a sacred time of nourishment and healing. Not only is giving yourself time to rest an important factor in your recovery, it is also wise to stay focused on your diet and continue to eat well for you and your breastfeeding baby. Even if you’ve gotten to this stage and are just learning about this diet, it is an excellent time to begin prioritizing nutrient-dense foods.
Key foods found in ancestral eating practices…
• Eggs (especially egg yolks)
A powerhouse of nutrition! Rich in protein and healthy fat to support hormone regulation and nutrient absorption, choline to build baby’s brain, and essential vitamins such as A, D, E, and K. Eggs are also a great go-to snack during postpartum for sustained energy and nourishment, and is an adopted source of protein for most vegetarians.
• Red meat (ground beef, slow cooked beef, steak)
Red meat has a bad rap in modern society, but it’s time for us to reconsider. It’s high in protein and saturated fat to support fetal growth and energy levels, iron to support blood flow and oxygen transport to baby, and zinc for egg development. Opt for grass fed or organic beef as much as possible.
• Liver (beef or chicken)
Liver is nature’s prenatal vitamin. It is considered the most nutrient-dense food you could eat! It contains many vitamins that support mother’s health and a developing baby such as Vitamins A, B12, D, E, and K as well as folate and choline. If you can’t stomach liver (like me 🙂) consider mixing it into your ground beef or finding a well sourced, grass-fed liver supplement to take daily.
• Bone broth (chicken, turkey, or beef)
Bone broth is an easy, sippable way to bring more protein and essential vitamins and minerals into your diet. It builds mineral stores to help prevent morning sickness, is an excellent source of glycine for fetal development and tissue stretching, and provides collagen which strengthens the placenta and supports the body in postpartum recovery. It’s also a great source of calcium! It’s easy to make from home in a slow cooker or pressure cooker, and may aid you in remineralizing and reenergizing when other foods are unpalatable or hard to prepare.
• Oysters, Salmon (wild-caught if possible)
Oysters are a rich source of B12, iron, and zinc, which aid in fertility and reproductive health. If you’re in the preconception stage, your partner can boost his sperm health by eating oysters or other sources of zinc right along with you. Healthy sperm is just as important as a healthy egg! Salmon is another source of zinc, as well as omega 3’s, which are critical for fetal brain development and vision.
• Milk, cream, aged cheese (raw is optimal)
Dairy products are a source of fat, protein, vitamin D and calcium. Your baby will need lots of calcium while in utero, and milk products are great for this. When my sister was pregnant with her firstborn, her only cravings were milk and ice cream. Her body (and baby) must have been signaling for more calcium.
Raw milk is considered more easily digestible because it still contains probiotics and nutrients that are lost in pasteurization, but if pastured milk is what’s available and most comfortable for you, try to find grass-fed, whole fat milk. The higher the fat content, the better.
• Healthy carbohydrates
Healthy sources of carbohydrates such as sourdough bread, rice (in small portions), sweet potatoes, carrots, squash, raw honey, and lentils (good source of protein for vegetarians) are essential for a healthy pregnancy. Many people, including myself, are adopting low carb diets to address inflammatory issues in the body and are having great success. But if you are planning to get pregnant or already are, it is important to consider adding healthy carbs into your diet because they signal to your body it’s safe to conceive.
• Dark leafy greens
Leafy greens are a source of folate, which is a B-vitamin critical for spinal cord development and brain development. Greens such as kale and spinach are most optimally eaten when cooked to reduce oxalate content and paired with a healthy fat to aid in digestion.
• Fruit
Berries are considered a lower-sugar fruit and a source of antioxidants and vitamin C, which are both great for the immune system. Pineapple is a good source of prebiotic enzymes that assists in digesting proteins. Citrus fruits such as lemons and oranges contain lots of vitamin C for immune support.
• Probiotic/Fermented foods
Kefir and whole milk yogurt are not only great sources of fat and protein, but contain lots of probiotics which will aid you in optimal digestion throughout pregnancy and postpartum. Opt for plain, whole milk varieties, as the processed sugar will counteract the probiotic benefits (you can always add raw honey or fruit to sweeten!).
Fermented foods such as sauerkraut are also great for microbiome health and are an easy addition to any meal. You’ll be passing your microbiome to your baby during birth and while breastfeeding, so try to add fermented foods into your diet if possible. Probiotic supplements can be a substitute but even a tablespoon or two of a fermented food/drink goes a long way.
• Healthy fats
Saturated and unsaturated fats such as grass-fed butter and ghee, tallow, coconut oil, and olive oil are important sources of sustained energy, hormone health, brain function and brain development. Almost half of our cells are made up of saturated fat, so don’t be scared to indulge in any stage of your journey. Grass-fed butter is one of the best fats you can consume, as it contains vitamins A, D, and E, and minerals such as zinc, selenium and iodine.
• Salt, electrolytes and trace minerals
Salt and other electrolytes are important in neurological development for babies, as well as your own digestion, metabolism and adrenal function. Salt = life! Be sure to stay hydrated while pregnant and breastfeeding by adding electrolytes or simply sprinkling a bit of high quality, unrefined salt into your water.
Supportive herbs and supplements for each stage of your journey…
• Preconception Herb - Don Quai
Don Quai, also known as Female Ginseng, is a Chinese herb for hormone balance, preconception, and fertility. A friend of mine recommended Don Quai to a woman in her 20’s who missed her period for 5 years due to a hormone imbalance. Within 6 weeks of taking Don Quai, her menstrual cycle came back.
• Preconception Supplement - Magnesium
Taking magnesium daily for a few months before pregnancy can help prevent or reduce morning sickness. The best way for our body to metabolize magnesium is through our skin, so you could also incorporate magnesium salt baths or magnesium oil spray into your routine (great for pregnancy as well!)
• Pregnancy Herb - Nettle
Nettle Leaf tea during pregnancy can help reduce inflammation and boost mineral intake rich in minerals such as calcium. This would be excellent for someone whose diet is low in/doesn’t include meat and dairy products. Nettle is also wonderful for promoting breastmilk supply, so it could be used during postpartum as well. It is recommended to drink no more than 2 cups a day.
• Pregnancy Supplement - Cod Liver Oil
Cod liver oil is a great source of vitamins A and D, which work together for fetal development. It is important to pair vitamins A and D, because high amounts of vitamin A in the body can lead to vitamin D deficiency. Cod liver oil solves this issue, as it contains both vitamins.
• Postpartum Herb - Red Raspberry Leaf
Red raspberry leaf tea helps tone the uterus and pelvic floor muscles after giving birth, aiding in recovery and healing. It is also rich in minerals which will be so vital for restoring your body’s mineral supplies and boosting your energy levels.
• Postpartum Supplement - Vitamin D3
Vitamin D3 has been shown to help overall with mood stabilization and immune support, which are both critical during postpartum. You may find your body is getting plenty of vitamin D through diet and sunshine, but the demand on your body increases during pregnancy and into postpartum. You may consider taking a D3 supplement in postpartum to balance out your body’s needs, especially in this stage where you’ll most likely spend a lot of time indoors resting with baby and not getting as much sunshine.
Takeaways
It is clear to see that ancestral eating covers a vast amount of foods, so adopting this diet can be easier than we realize. The most important takeaway is to try and source whole, natural ingredients and stay away from heavily processed foods to serve your body as well as your growing baby.
Remember, the information shared here only serves as a guide, so don’t be critical or hard on yourself if you aren’t able to incorporate all of these foods into your diet. Be kind and gentle with yourself; your cravings are okay and will not devastate your health or your baby’s. You are doing amazing work bringing new life into this world!
It is also important to note that this isn’t medical advice, and it is advised to consult with your doctor, midwife, or doula for more information regarding nutrition. You can also check out the Weston A. Price Foundation website or read The Nourishing Traditions Book of Baby & Childcare by Sally Fallon Morell and Thomas S. Cowan, MD to learn more about the Ancestral Diet. (These are non-affiliated links)