The postpartum period is a time of significant change for new mothers. Among the many adjustments you’ll face, one often overlooked area is gut health. The health of your digestive system not only affects your physical well-being but can also impact your mood. Here’s a guide to nurturing your gut and boosting your mood after childbirth.

The Importance of Gut Health
What is the Microbiome?
Our bodies host a complex community of microorganisms, including bacteria, fungi, and viruses, known as the microbiome. This diverse ecosystem plays a crucial role in maintaining overall health, aiding in digestion, and supporting the immune system. For mothers, changes during pregnancy and postpartum can significantly affect this delicate balance.
Impact of Pregnancy and Stress
Pregnancy brings hormonal fluctuations, dietary changes, and physical stress, all of which can disrupt the gut microbiome. Stress, lack of sleep, and antibiotics—often prescribed during or after childbirth—can further affect the balance of gut bacteria.
Antibiotics, while essential for treating infections, can also harm beneficial gut bacteria. Studies have shown that after taking broad-spectrum antibiotics, it can take up to 45 days for the gut microbiota to return to its normal state. Therefore, supporting your gut health after taking antibiotics is vital for overall recovery.
The Brain-Gut Connection

The connection between your gut and brain is profound. Stress hormones like cortisol and adrenaline can disrupt gut function, impacting the microbiome and, consequently, your mood. This bidirectional communication between the gut and brain is referred to as the "brain-gut-microbiome axis." A healthy gut microbiome supports the production of serotonin, a neurotransmitter that regulates mood, happiness, and overall mental well-being.
Boosting Your Gut Health Postpartum
1. Incorporate Prebiotics
Prebiotics are non-digestible carbohydrates that feed beneficial gut bacteria. They help maintain a healthy balance of microbiota. Include prebiotic-rich foods in your diet such as:
Artichokes
Garlic
Onions
Leeks
Bananas
Asparagus
Apple cider vinegar
💡 Try make a Prebiotic Salad: Combine artichokes, garlic, onions, and asparagus in a fresh salad, using apple cider vinegar for dressing.

2. Add Probiotics
Probiotics are live bacteria that promote gut health.
Look for high-quality probiotic supplements that are backed by clinical studies. Fermented foods rich in probiotics include:
Kimchi
Sauerkraut
Pickled vegetables
Kefir
Organic yogurt
Miso
💡 For optimal benefits, aim for 10-20 billion colony-forming units (CFUs) per day.
3. Boost Tryptophan Intake
Tryptophan is an amino acid that your body uses to produce serotonin. Foods rich in tryptophan include:
Salmon
Eggs
Spinach
Poultry
Nuts
💡 Tryptophan supplements are also available if needed.
4. Increase Fiber

Soluble fiber helps with digestion and prevents constipation, a common issue postpartum. Start with a low dose of fiber and gradually increase to 20-30 grams per day. Fiber-rich foods include:
Fruits
Vegetables
Legumes
Nuts
Seeds
Sprouted whole grains
💡 Mix Fiber into Smoothies: Add psyllium fiber to smoothies for improved digestion and regularity.
5. Be Mindful of FODMAPs
FODMAPs are a group of carbohydrates that can cause bloating and gas. Common FODMAPs include:
Legumes
Nuts
Lactose in dairy products
High fructose sweeteners
Sorbitol and mannitol
💡 Consider reducing these in your diet if you experience discomfort.

6. Embrace Exercise
Regular physical activity can enhance gut health by increasing beneficial short-chain fatty acids. Even a gentle walk with your baby can be beneficial. Exercise also improves mood and energy levels.
Be sure to check with a pelvic health therapist before beginning an exercise program postpartum to ensure you are not potentially increasing your risk for incontinence or prolapse.
7. Prioritize Rest
Adequate sleep is essential for gut health and overall well-being. While new motherhood often comes with sleep challenges, try to rest whenever possible and seek help from family and friends to manage your sleep schedule.
By taking these steps, you can help your gut recover and enhance your overall well-being during the postpartum period. At Auria Pelvic Health, we’re here to support you every step of the way. If you have any concerns about your gut health or mood, don’t hesitate to reach out for personalized advice and care.
Author: Dr. Sasha Speer, DPT, Pelvic Health Specialist
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