Dietitian Shares: Iron-Rich Foods For Postpartum Recovery: How to Make Sure You Are Having Enough

What is the buzz about the iron-rich foods you may be wondering about? These are foods that are essential during your confinement period. Iron-rich foods are essential in the building of new red blood cells, which is the main transport of nutrients, energy and oxygen throughout our body!

Interestingly, the prevalence of anaemia during pregnancy in Singapore is 17.5%, and the most common reason for this is iron deficiency. Regardless of the method of childbirth, there is a significant loss of fluids and blood during childbirth. You may continue bleeding for a few days post-birth as the body tries to expel any of the remaining blood in the uterus. Thus, it is very important to obtain an adequate intake of iron during postpartum recovery. 

 

Blood replenishment

Our red blood cells are made from iron. It carries oxygen from the lungs to the rest of the body. It also carries nutrients from the body to the rest of the body. Inadequate irons would mean that the body will not be able to make new red blood cells in a timely manner. The lack of blood can lead to many other things.

 

Energy levels 

When blood levels are low, there is lesser oxygen and nutrients being carried throughout the body to provide energy. Thus, lower energy levels and feeling lethargic throughout the day.

 

Wound recovery

When blood levels are low, fewer nutrients and oxygen are brought to the wound’s site. Thus, wound recovery may be prolonged, and the individual may be at higher risk of infection. 

As there is a significant loss of blood after childbirth, it is important for mothers to have adequate iron levels to support the body in blood replenishment. Here are some dietary aspects you should take a look at:

Iron-rich foods

Technically, there are two types of iron-rich foods which are heme iron foods and non-heme iron foods. Heme iron foods are foods which provide higher bioavailability for iron as compared to non-heme iron. For instance, heme iron-rich foods are beef, mutton, pork, chicken, mackerel, sardines, salmon and eggs. On the other hand, non-heme iron-rich foods are spinach, amaranth, kailan, chickpeas, lentils and other green leafy vegetables. 

Some foods are fortified to make iron-rich foods more available to people. This is commonly found in cereals, granola bars, crackers, bread and oats. 

Such foods should be included in your foods regularly at every meal. In Asian cuisines, you can find iron-rich foods like pork or chicken in herbal soup. It is common for mothers to enjoy soup for confinement where the meat from pork and chicken has been boiled until tender and easy to consume. 

Vitamin C-rich foods  

As non-heme iron foods have lower bioavailability, it is always important to pair such foods with vitamin C-rich foods. It is important to consume these foods in this combination as vitamin C helps to improve the absorption and bioavailability of iron in non-heme iron foods. So, for instance:

• Spinach can be served with cherry tomatoes
• Amaranth can be served with red dates
• Chickpeas and lentils can be served with a squeeze of lemon or lime 
• Other non-heme iron foods can be served with capsicums, tomatoes and broccoli.

This is very important to practice, especially in mothers who are vegetarians who are at higher risk of being iron deficient even before pregnancy and during pregnancy. Being more structured and intentional with food ingredient pairings and the time of different types of food taken will give some boost in iron uptake. 

Avoid calcium-rich foods 

Besides that, calcium in foods will bind to the iron in foods and prevent the absorption of iron in the intestine. Thus, it is important to have calcium-rich foods either 2 hours before or after your iron-rich meals. Such foods that you may have to rethink and avoid pairing it with iron-rich foods are foods like dairy, cheese and soy. 

Avoid caffeine from foods that reduce the absorption of iron

The other option foods that you may need to watch out for is caffeine, as it blocks the absorption of iron too. So it’s best only to have your cup of coffee after your meals in order to avoid the interaction. Here are some examples of foods that contain caffeine

• Coffee
• All types of Black tea
• Matcha
• Chocolate
• Soft drinks
• Energy drinks

Seek help from the doctor and obtain individualised supplementation

As much as we should prioritize foods first before supplementation, sometimes, if you are severely deficient, then it is important to consider the need for supplementation. It is important to seek help from the doctor for individualized prescription iron supplementation. Remember not to take iron supplements without consulting them first, as excessive intake of iron can lead to other complications such as constipation which is probably the last thing you would want to have during your recovery after childbirth. 

Conclusion

In summary, adequate iron intake can be obtained adequately from food! Sometimes whipping up a batch of beef stew or a chicken herbal soup in Singapore regularly may be helpful in incorporating iron-rich foods regularly in your meals. However, if you are a vegetarian unless you are working with a dietitian on your menu plan and taking some form of iron supplementation,  you are at higher risk of being iron deficient. So do seek help from a medical practitioner. It is important to nourish yourself well, even during the postpartum period. A fully recovered mother is a healthy mother. A healthy mother is a more fully present and happier mother.