Postpartum Essentials for Natural Healing After Birth | Low-Tox and Crunchy Mom Edition
- Rachael Elizabeth
- Aug 1
- 7 min read
Updated: Aug 8
Here you'll find all of my"must have" items for postpartum recovery & breastfeeding as someone that prioritizes a low-tox lifestyle! Healing after birth isn't easy, and it can be so helpful to have some of these holistic tools to support you along the way.
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The postpartum period is such a special time, but it certainly isn't easy. You just experienced pregnancy and birth, and now are in an intensive phase of healing yourself. You're also learning to care for a newborn baby. All while running on very little sleep. Not to mention you're experiencing the biggest hormone shift of your life. This is a lot all at once!
Before I get into products that I used postpartum, I want to share some impactful things that can support recovery that are 100% free:
Emotional support from family and friends (this is so important)
Sunlight and fresh air (morning sunlight is amazing)
Staying hydrated
Resting as much as possible
Gentle movement when you're ready
Listening to encouraging postpartum meditations
There are lots of free ones on Youtube
Personally I love the channel "Hypnobirthing with Anya" and she has several postpartum and breastfeeding meditations
If you're reading this because you're currently pregnant or recently gave birth, I'm cheering you on, Mama! You've got this.
Keep reading for the tools that really helped me as I was healing from birth and starting to breastfeed. Keep in mind, everyone is different in what will they find the most helpful.
Many of these products can be added to a baby registry, and depending on where you're registered you may get a discount on the products if someone doesn't purchase them for you (ex. Amazon, Target).
Low-tox Perineal Area Healing Tools
After giving birth, it's common for your pelvic area to be very sore. This can make it uncomfortable to sit in certain positions or to move around. These things really supported my healing:
Organic cotton disposable period underwear
During the first week or so after birth, I found it very convenient to use this disposable period underwear for bleeding. After a few days, I could have switched to pads, but found the underwear style to be more comfortable.
These herbal infused pads made by Honey Pot are excellent for soothing your perineal area after birth. I transitioned to these after I was done wearing the underwear style. They have several different flow levels you can choose from.
After birth, it's likely going to sting for a while when going pee, especially if you tear enough to require stitching. Filling a peri bottle with warm water and spraying while you go to the bathroom can really help reduce the discomfort.
This perineal spray and balm from Earth Mama have very clean ingredients and can help sooth and heal! It has witch hazel in it which is great for healing both tearing and hemorrhoids.
They make disposable perineal ice packs, but these are very bulky and I found they didn't stay cold very long. I much preferred these reusable ones—they are cheaper, last longer, and are more comfortable. They also create less waste.
These ice packs were so helpful with discomfort (especially when sitting) in the first few weeks after birth
My midwife recommended sitz baths with epsom salts. I love these Ancient Mineral brand magnesium bath flakes.
Red light therapy
Breastfeeding "Must Haves"
Breastfeeding can be difficult in the beginning as you and your baby adjust and heal. Your nipples might become tender, painful, swollen, or even crack temporarily. This isn't to scare you, just prepare you. If you're struggling in the beginning keep in mind it will get better!
For me in the first month, breastfeeding felt incredibly challenging. Now most of the time, I enjoy breastfeeding and it doesn't even hurt.
I'd highly recommend seeing a lactation consultant if at all possible. Most health insurances in the USA cover six visits for free, and many will actually do home visits.
Here some of the products I've found helpful for breastfeeding:
This is 100% lanolin and is great for soothing sore nipples!
Many lactation consultants recommend heat before a feed and ice afterwards (only if you're having a lot of discomfort)
Our nurse practitioner recommended these and they can be really helpful for cracked or very painful nipples
This will collect the "let down" milk from your other breast while you're feeding your baby. I love it because it's so easy to use and isn't technically "pumping" but allows you to create a small stash. It also prevents me from dripping milk all over my clothes.
I've tried both the regular haaka and the ladybug style. I like the ladybug style because it doesn't stick out as much and isn't knocked off as easily. I've built a decent freezer stash with this! You can save it for bottle feeds or to mix in with foods when baby starts having solids.
I tried the organic "boppy" pillow, but didn't find it very useful for positioning my baby. This rigid one called "my breast friend" has been a game changer for my comfort when feeding.
If you're looking for an all organic more supportive pillow, the butterr organic cotton pillow from Pottery Barn looks amazing (but is much more expensive)
Red light lamp (discount code: RACH)
This red light lamp is perfect for nighttime feeds. It doesn't disrupt you or baby's circadian rhythm like most artificial lighting does.
You're going to spend a LOT of time breastfeeding—it's like a full time job. Kindles are great because you can use them with one hand while feeding. I love that the paperwhite version doesn't emit any blue light with the backlight off. It also has a warm light setting for nighttime.
Drinking plenty of water is important when breastfeeding! This is my favorite water bottle I've ever had—it's stainless steel and the straw can be locked so it won't spill. This makes it really easy to use while feeding my baby.
Nursing camis are so nice for the summer and are great for layering with shirts on top (which allows for more breastfeeding coverage).
This one is 95% organic cotton and very comfy. I'd recommend sizing up!
These are kind of a must have (at least for me). I was shocked at how much milk I drip on my clothes.
Most nursing bras are made with synthetic fabrics. This one is made with 95% organic cotton.
If you're looking for a nursing bra with more support (still made with mostly cotton) then this is a great option.
Nourishing Foods & Snacks
Prioritizing nutrient dense animal-based foods during pregnancy and after birth has made a world of difference for me in my recovery. Foods such as pasture-raised meats, bone broth, and high quality dairy are great for supporting healing postpartum.
You might be surprised at how hungry you feel if you're breastfeeding or pumping, so having high protein snacks on hand is really important.
Here are some food suggestions with clean ingredients. Of course, home cooked meals will always be superior to any food found in a package, but convenience does have a place for many people.
Freezer meals
If you have the time to prep some nourishing meals before birth, do it! This is something I wish I had spent more time on as I didn't realize how difficult it would be to cook with a newborn.
Homemade jerky or beef chips
Find my easy recipe here
Bone broth
Homemade is best, but I like having some quality premade broth on hand
FOND bone broth is my favorite brand (discount code: RACH10)
Cheese sticks
Equip protein powder (discount code: RACH)
This is the cleanest protein powder I've found
Lots of great flavors but I prefer the unflavored that only has one ingredient—100% grass-fed beef
We love the Paleovalley brand—they taste great and are more affordable than most similar options.
Save 50% off beef sticks through this link
Carnivore bars (discount code: RIBEYERACH)
These are pemmican style bars made with grass-fed beef and tallow. Flavor options are: unflavored, raw honey, garlic, and honey BBQ.
They are very compact bars and perfect for snacks or even meal replacements on the go
Carnivore snax (discount code: RIBEYERACH)
This is some of the best jerky I've ever had! The ingredients are simply pasture-raised meat and salt. It doesn't get cleaner than that.
Supplements
Personally I believe it's most important to get your nutrients from whole foods where possible. But supplements really can be supportive especially during times like pregnancy and postpartum.
These are some natural supplements I found helpful after giving birth. Keep in mind, just because they helped me doesn't mean they're right for everyone. Don't be afraid to experiment to see what's best for you.
Magnesium
Most people are magnesium deficient, and supplementing can improve sleep, mood, digestion, and more. This is only of the only supplements I've taken very consistently for years.
Here are a few brands I like:
Upgraded Formulas (discount code: RACH)
Bio Optimizers (discount code: RACH10)
Electrolytes
Here are some of my favorite electrolyte brands with clean ingredients:
Redmond relyte (discount code: RIBEYERACH)
Paleovalley (save with this link)
Trace minerals
Whole food vitamin C (save with this link)
In Conclusion
Keep in mind, it is not necessary to have all of these tools postpartum, but you may find some of them to be helpful for you! Your body was designed to carry life, give birth, heal from birth, and nourish your baby. It really is an incredible thing.
If you'd like to learn more about my experience with pregnancy & motherhood while following an animal-based diet and low-tox lifestyle, check out this section of my blog.
I hope this article was helpful! I'd love to hear from you in the comments. Thank you so much for visiting my blog. Be sure to follow along on Instagram and YouTube for more recipes, reviews, and fun content!