The Ultimate Guide to Confinement Food: Meals and Herbs for Postpartum Recovery

13 min read

By Wing Joo Loong Team

Key Takeaways

A well-planned confinement diet helps new mothers restore health, boost energy, and support lactation by focusing on nutrient-rich foods and herbs that aid in healing and rejuvenation.
Structuring confinement meals into distinct phases—Detox & Recovery, Restore Balance, and Strengthen—ensures that the confinement diet aligns with the body's changing needs during the postpartum period, providing balanced nourishment without over-tonification.
Understanding what food to avoid during confinement is as important as knowing what to eat. Avoiding cold, raw, and highly processed foods, along with limiting caffeine and alcohol, is crucial for a smooth recovery and effective breastfeeding

The confinement period is a crucial period for new mothers, and the right confinement diet can significantly impact your post-natal recovery process. Confinement food focuses on restoring the mother's health and vitality after childbirth.

This comprehensive guide will delve into the importance of confinement food, food to eat during confinement, postpartum recovery meal plans, confinement herbs, and much more to ensure a smooth and healthy postpartum recovery.

What is Confinement Food and Why Is It Important?

Confinement food refers to the special diet consumed by mothers during the postpartum period, aimed at aiding recovery and restoring health. A proper confinement offers a second chance to rejuvenate health and can help mitigate early onset health concerns such as arthritis, severe menopausal symptoms and fertility issues.

Key Benefits of Confinement Foods and Herbal Remedies

Dispels Wind and Dampness

Warming ingredients are commonly used in confinement foods to promote circulation, thereby expelling excess wind and dampness from the body as well as reducing fluid retention.

Regulates the Digestive System

After childbirth, regulating the digestive system, particularly the spleen in TCM, plays a vital role in promoting recovery and restoring balance. The spleen is considered pivotal for transforming food into Qi and blood, providing energy and enhancing nutrient absorption.

Promotes Healing

High-protein and collagen-rich foods can help support tissue repair during postpartum recovery. Ginger-based foods have warming and anti-inflammatory properties to boost blood circulation, expel wind and dampness, and promote recovery.

Supports Lactation

Confinement herbs that nourish blood and promote the circulation of Qi and blood are also beneficial in supporting lactation—blood being the source of nutrients for milk, and Qi transforming blood into milk.

What to Eat During Confinement?

Eating the right foods during confinement is essential for a smooth recovery. A well-balanced confinement diet not only aids physical healing but also replenishes essential nutrients depleted during childbirth.

Here is a list of some essential whole foods, herbs and ingredients that can be incorporated into your confinement diet to support your recovery after childbirth:

Whole Foods to Nourish Body and Promote Recovery

A nutritious confinement meal should include a variety of whole foods such as:

Proteins: Chicken, pork, salmon, cod fish, red meat, eggs, South African dried fish tube, chicken essence, bird's nest
Dairy products: Milk, cheese
Fruits: Apple, papaya, strawberries, grapes, mango
Vegetables: Spinach, carrots, broccoli, pumpkin, mushrooms
Whole grains: Brown rice, oats, quinoa, wholemeal bread
Beans: Black beans, red beans, edamame, chickpeas
Nuts & seeds: Almonds, walnuts, black sesame, chia seeds, flaxseeds

Condiments and Spices to Dispel Wind and Warm the Body

Bentong old ginger
Chinese rice wine
Sesame oil
Black vinegar
Cinnamon

Herbs and Foods to Nourish the Kidneys and Liver

Wild cordyceps (冬虫夏草 dōng chóng xià cǎo)
Eucommia bark (杜仲 dù zhòng)
Wolfberries (枸杞 gǒu qǐ)
Chinese angelica (当归 dāng guī)
Black beans
Black fungus
Pork liver

Herbs to Restore Vitality after Childbirth

Codonopsis (党参 dǎng shēn)
Astragalus (北芪 běi qí)
Chinese yam (淮山 huái shān)
Red dates (红枣 hóng zǎo)
South dates (南枣 nán zǎo)
Dried longans (龙眼肉 lóng yǎn ròu)
Wolfberries (枸杞 gǒu qǐ)
Wild cordyceps (冬虫夏草 dōng chóng xià cǎo)
American ginseng (泡参 pào shēn)
Korean red ginseng (高丽参 gāo lí shēn)

Red Dates Tea (坐月红枣茶) to Support Recovery

Apart from having nutrient-dense and well-balanced meals, it is beneficial to supplement your confinement diet with red dates tea. WJL’s Red Date Tea and Premium Red Date Tea can be taken as early as the first day after giving birth. The benefits of red dates tea include nourishing the blood, enhancing energy levels, and strengthening the digestive system.

Confinement Soup (坐月汤包) to Revitalise Your Body

While you may be keen to compare the variety of herbal soups offered when comparing confinement packages, it is important to understand the formulation approach and the quality of herbs used. Most confinement packages in the market still focus on heavy tonification from the get-go, which may not be ideal for every new mum due to our modern-day rich diet and local hot climate. This may lead to over-tonification, causing heatiness in new moms.

Both the Essential Confinement Soup Package and Premium Confinement Soup Package by WJL x Oriental Remedies Clinic (ORC) are planned and crafted by a team of TCM physicians from ORC, with expertise in fertility and female health. A first-of-its-kind in Singapore, our formulations are carefully phased and tailored to better suit modern-day mums living in Singapore. They are suitable for both natural birth and C-section. You may start consuming the confinement soup 3 days after natural birth or 1 week after caesarean section.

Vegetarian Confinement Foods

For vegetarian mothers, it is essential to include sufficient sources of protein, iron and calcium in the diet to ensure optimal health for both the mother and baby during breastfeeding.

Vegetarian-friendly confinement soups and teas: Consider WJL’s Red Date Tea, WJL’s Premium Red Date Tea and WJL x Oriental Remedies Clinic Essential Confinement Soup Package for vegetarian-friendly prepacked confinement herb packages. To add plant-based protein options to your confinement soups, you can consider tofu and mushrooms. While beans and nuts can also be added, they should be used in moderation as excessive consumption may cause internal heat build-up.
Meat substitutes: Mushrooms offers a meat-like texture and flavour, making it a great alternative to mock meats.
Plant-based protein sources: Ensure sufficient intake of tofu, tempeh, lentils, chickpeas, beans, legumes, nuts and seeds. These provide essential amino acids necessary for tissue repair and recovery.
Iron-rich foods: Iron is crucial for producing hemoglobin, which carries oxygen to body tissues. Some iron-rich plant foods include dark leafy greens (spinach, broccoli, kale, kailan), lentils, quinoa, black beans, kidney beans, dried figs and dried apricots.
Vitamin C: As the iron in vegetables and other plant-based foods are not as easily absorbable as the iron from animal-based foods, Vitamin C intake is vital to help enhance iron absorption from plant sources. Some foods high in Vitamin C include red and green bell pepper, dark leafy greens, oranges, kiwis, strawberries and tomatoes.
Calcium-rich foods: To support bone health and lactation, consume calcium-rich foods such as soy milk, tofu, spinach, kale, broccoli, sweet potatoes, black sesame seeds, chia seeds, almonds and edamame.

What Food to Avoid during Confinement?

During confinement, certain foods should be avoided or limited to ensure optimal recovery and lactation such as foods that are too cold, raw, or highly processed, as well as those high in caffeine, mercury, or alcohol. Below, we address some commonly asked questions to help you navigate your dietary choices during this crucial period.

Can I drink water during confinement?

There is an old myth that drinking water during confinement leads to water retention, tummy swelling and wind entering the body. One traditional practice is to wholly replace plain water intake with red date tea throughout the month-long confinement.

Contrary to what some confinement nannies or elders might advise, you should not completely replace water with red date tea, especially in our hot and humid climate. Instead, it is advisable to have a daily intake of 1-1.5 litres of red date tea alongside 1.5-2 litres of water. This promotes balance and reduces the chances of excessive internal heat build-up, as confinement foods are generally warming in nature.

Avoid cold water as it slows down digestion and may lead to wind or dampness in the body, thereby hindering recovery.

Can I drink coffee while breastfeeding?

If you are breastfeeding, it is advisable to limit caffeine to 200mg per day (roughly one 12-ounce cup of coffee) to avoid triggering restlessness in the baby. If you are concerned, consider drinking coffee right after you breastfeed or after a pumping session to give your body enough time to metabolise the caffeine before the next feeding.

Can I drink alcohol while breastfeeding?

Alcohol can pass from mother to baby through breast milk, potentially impacting the baby's health and the mother's milk supply. Large amounts of alcohol can affect the milk ejection reflex. It is generally recommended to refrain from consuming alcoholic beverages in the first week after delivery to avoid stressing the newborn baby’s liver, which is still developing.

After the first week of delivery, if your baby is not jaundiced and you wish to consume alcohol, it should be done with caution. The general guideline is to limit alcohol intake to 0.5 grams per kilogram of body weight.

For instance, a 60 kg woman should not consume more than 30 grams of alcohol per day, which is equivalent to approximately three units of alcohol. One unit is defined as 10 grams of alcohol, roughly the amount in one pint of beer, one glass of wine, or one standard drink of spirits.
Another example: Benedictine Dom™, an alcoholic tonic traditionally associated with post-delivery health benefits, contains about 40% alcohol. Therefore, 25 ml of Benedictine Dom™ would be equivalent to 10 grams (one unit) of alcohol.

If you consume alcohol, it is essential to time breastfeeding accordingly. It is advised to wait at least one hour for every 10 grams (one unit) of alcohol consumed before breastfeeding. For example, if you have a drink containing 20 grams of alcohol, you should wait at least two hours before breastfeeding your baby.

While cooking with alcohol causes some evaporation, not all alcohol is removed. If you consume dishes cooked with alcohol, such as Chinese wine chicken, it is advisable to wait 1-2 hours before breastfeeding.

Can I eat sashimi during confinement or breastfeeding?

Raw and undercooked foods should be avoided during postpartum confinement as they can slow digestion and affect Qi and blood circulation, which are crucial during this recovery period. It can also harbour bacteria, viruses and parasites. While eating raw food does not directly endanger your baby during breastfeeding, it can make you very sick in the event of a listeria infection.

Fish that are high in mercury should also be avoided while breastfeeding, including king mackerel (batang fish), shark, tilefish and swordfish. Safer choices when eating fish include salmon, threadfin, tilapia, cod, catfish and flounder.

Can I eat spicy food during confinement or breastfeeding?

Spicy and fried foods may exacerbate gastrointestinal issues like acid reflux and constipation, which are common postpartum concerns. Moreover, confinement foods are typically warming in nature, and combined with our hot and humid local climate, consuming spicy and deep-fried foods can further contribute to internal heat build-up and heatiness discomfort postpartum. This can lead to constipation and skin issues in mothers, as well as rashes and abscesses in breastfeeding babies.

How to Create a Confinement Meal Plan?

Select the right foods and herbal remedies for your confinement meal plan in specific sequences, types, and proportions that align with the three distinct phases of postpartum recovery:

Phase 1: Detox & Recovery (Week 1)

Start by incorporating protein-rich foods like chicken and eggs, along with whole grains, to aid in tissue repair and replenish lost nutrients. The Bird Nest Soup is another excellent choice; it is renowned for its nourishing properties to support wound healing and tissue regeneration. Complement these with Essential Confinement Soup Package or Premium Confinement Soup, which are designed to boost mood and support mind-body wellness during this critical recovery period.

Phase 2: Restore Balance (Week 2 and 3)

The second and third weeks aim to fortify key organ systems, replenish Qi and blood, and reduce swelling while promoting calmness. Your diet should include food that supports these goals. Complement your meals with our herbal soups such as Essential Confinement Soup Package or Premium Confinement Soup, where it includes Chinese Angelica (当归 dāng guī) head in Week 2 for improved circulation, versus its root in Week 3 for more effective blood nourishment.

At this stage, the focus should also be supporting lactation and maintaining overall health. This phase is crucial for establishing a consistent milk supply and ensuring the mother's nutritional needs are met to sustain energy. WJL x Oriental Remedies Clinic Harmony Lactation Tea is an excellent beverage choice to support this need.

One highly recommended dish for this period is Green Papaya Fish Soup with Red Dates and Wolfberries. This traditional confinement food is renowned for its ability to boost milk supply due to the lactogenic properties of green papaya.

Phase 3: Strengthen (Week 4)

The final week is the most nourishing phase of confinement. Meals should focus on alternating between intense, moderate, and mildly nourishing foods to tonify Qi and blood, enhance overall vitality, while avoiding over-tonification to keep heatiness at bay. Our specially formulated confinement soups are designed to balance nourishment and prevent over-tonification, ensuring the strengthening of your body.

How to Structure Your Daily Meals?

As a general guideline, you can portion your confinement meals in accordance with My Healthy Plate set by the Singapore Health Promotion Board:

One quarter plate* of whole grains
One quarter plate* of protein
Half plate* of fruits and vegetables

^{*The recommended plate size is 10 inches in diameter.}

For breastfeeding mothers, it is recommended to add an extra serving of each food group (approximately an additional 500 calories daily) to meet the basic nutritional needs to support your baby’s growth and development while protecting your own nutrient reserves.

Essential Confinement Packages for Postpartum Recovery

Premium quality herbs and expertly crafted herbal blends play a crucial role in postpartum recovery, providing essential nutrients and supporting the healing process.

WJL x Oriental Remedies Clinic Essential Confinement Soup Package: This 28-day package includes 28 individual packs of soups formulated by TCM physicians, along with a checklist for daily tracking. It features a diverse selection of soups to aid recovery.
WJL x Oriental Remedies Clinic Premium Confinement Soup Package: Our 28-day premium package contains 31 individual packs, with additional premium ingredients such as wild cordyceps, dried fish maw, pure Spanish saffron, Jung Kwan Jang’s 6-year-old Korean red ginseng (Good Grade), and higher-grade codonopsis.
Golden Chamber Postpartum Rehabilitation Soup: Ideal for those without confinement nannies or seeking a convenient option, this soup comes in fast-infusing herbal granules. Simply dissolve in hot water or add to meat broth. It supports uterus recovery, reduces excess dampness and swelling, as well as promotes Qi, blood production and breastfeeding wellness.
WJL Herbal Bath Packs: These bath herbs help dispel wind, remove dampness, relieve itchy skin and improve circulation. Packed in individual sachets for daily use, simply boil one packet in water, leave it to cool, and then use for both hair and body.

By integrating these herbs, new mums can achieve a balanced and effective postpartum recovery, blending traditional Chinese practices with modern nutritional insights.

Conclusion

Confinement food is more than a tradition; it is a vital part of postpartum recovery. By focusing on the right foods and herbs, and understanding what to eat and avoid, new mums can effectively regain their strength, boost milk supply and support overall wellness. Planning your meals and incorporating essential ingredients will help ensure a smooth and healthy recovery during this critical period.

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Any self-care tips to help manage menstrual pains?

1.Avoid cold drinks, reduce water sports, and keep warm before your expected menstrual period.

2.Drink Brown Sugar Ginger Tea 2 days before menstruation starts or when menstrual cramps occur. Boil 15g of brown sugar and 15g of young ginger in a pot of water.

3.Acupressure massage for pain relief:

He Gu Acupoint

Location: Tender point found on the back of the hand between the thumb and the index finger

Function: He Gu Acupoint is a common point used to relieve pain and can help to relieve painful period cramps

How to massage: Press the acupoint with your other thumb and massage for 1 minute each time

Tai Chong Acupoint

Location: Tender point between the big toe and second toe

Function: Tai Chong Acupoint belongs to the Liver meridian and can help to improve Qi circulation to help improve mood and reduce irritability

How to massage: Press on the acupoint with your thumb and massage for 1 minute each time

Qi Hai Acupoint

Location: 1.5 inches below the belly button

Function: Qi Hai literally translates to “Sea of Energy” and is believed to be the point on the body where Qi gathers. Pressing this acupoint can help to increase Qi and energy and reduce bloating

How to massage: Press with your index and middle finger and massage for 1 minute each time

4.Add TCM herbs to your cooking or as dietary supplements

Angelica root (当归): Nourishes blood, regulates menstrual cycle and improves blood flow
Rehmannia (熟地): Nourishes Kidney, regulates menstrual cycle and improves blood circulation
Red peony root (赤芍): Improves blood circulation and relieves pain
Sichuan loveage root (川芎): Improves both Qi and Blood circulation

5.Exercise moderately to improve blood circulation, strengthen immunity, and increase Qi to overcome fatigue during menstruation.

Any self-care tips to help manage menstrual pains?

Frequently Asked Questions

What is the fastest way to recover after giving birth?

The fastest way to recover after giving birth involves a combination of rest, proper nutrition and adequate hydration. Adhere to a well-balanced diet rich in proteins, vitamins and minerals, and consider incorporating nourishing herbs to support your body’s healing. Gradually resuming physical activity as advised by your gynaecologist can also aid in your recovery. Additionally, having support from family or a confinement nanny can significantly enhance your overall healing process.

How to lose belly fat after pregnancy?

To lose belly fat post-pregnancy, combine a nutritious, balanced diet with regular physical activity. Gentle exercises such as walking, pelvic tilts and postpartum yoga can help tone the abdominal muscles. Breastfeeding also contributes to calorie burning and may assist in reducing overall body fat. Remember, gradual progress is key, and focusing on overall fitness rather than just belly fat is beneficial for long-term health.

Can herbs pass through breast milk?

The majority of TCM herbs in our packages are plant-based and, when used in moderation, are deemed safe for nursing mothers*. If you are concerned about how the herbs you take may impact your breastfeeding, you can consume them right after nursing or expressing your breastmilk to minimise the herbal content in your blood before the next feeding or pumping session.

^{*Note: Nursing mothers should avoid herbs with high levels of alkaloids since they may harm the baby's neurological system. Such herbs include Rhubarb Root (大黄 dà huáng), Phellodendron Bark (黄柏 huáng bò), Coptis Rhizome (黄连 huáng lián), Senna Leaf (蕃泻叶 fān xiè yè), Sophora Root (苦参根 kǔ shēn gēn), Aloe Vera (芦荟 lú huì) and Evodia Fruit (吴茱萸 wú zhū yú). Please consult a licensed TCM physician before using the herbs, especially if you are taking medication.}

How long should the confinement period last?

After labour, a mother’s Qi and blood are significantly depleted. For most new mothers, a 28-day confinement period is sufficient for recovery. While some mothers with underlying deficiencies may benefit from extended nourishment, it is important to be mindful that prolonged confinement might lead to excess internal heat accumulation. If you still experience weakness and fatigue after completing your confinement, it is recommended to consult a certified TCM physician to understand any deficiencies you may be facing.

What are the factors in choosing nutritious and safe confinement food?

When choosing nutritious and safe confinement food, it’s important to consider several factors. Ensure that the food offers a balanced mix of proteins, vitamins and minerals, and avoid items high in mercury or potential allergens. If you are selecting confinement tingkat services, prioritise those with HACCP-certified kitchens to ensure safety. Additionally, when it comes to confinement herbs, assess the quality and grade of the herbs and consider the brand’s heritage. WJL has been dedicated to providing superior quality tonic herbs since our establishment as a premium oriental herbs wholesaler in 1947.

References

Gleneagles Hospitals. (n.d.). 8 Confinement Myths Debunked. Retrieved from https://www.gleneagles.com.sg/health-plus/article/confinement-myths-debunked
Tian Wei Signature. (n.d.). Confinement Food: What Postpartum Mothers Need to Know. Retrieved from https://www.tianweisignature.com
TheAsianParent. (2023). Confinement Food for Postpartum Mums: What to Eat and What to Avoid. Retrieved from https://sg.theasianparent.com/confinement-food
Healthline. (n.d.). Breastfeeding and Alcohol. Retrieved from https://www.healthline.com/health/parenting/breastfeeding-and-alcohol
MDPI. (n.d.). Legumes: Excellent Source of Protein and Amino Acids. Retrieved from https://www.mdpi.com/2304-8158/12/7/1383
HealthHub. (n.d.). Eating Right for Breastfeeding. Retrieved from https://www.healthhub.sg/live-healthy/pregnancy-eating-right-for-breastfeeding
Healthline. (n.d.). Caffeine and Breastfeeding. Retrieved from https://www.healthline.com/nutrition/caffeine-and-breastfeeding
Healthline. (n.d.). 20 Effective Tips to Lose Belly Fat (Backed by Science). Retrieved from https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat

Note: All contents including medical information published in this blog is for information and educational purposes only and does not amount to advice. Please seek the advice of your physician or other qualified health provider regarding any medical condition that you may have.

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