The Healing Power of Bone Broth for Postpartum Moms

Bringing a new life into the world is an awe-inspiring journey

Bone broth

and it’s also an intense physical and emotional transformation.

After birth, your body deserves deep, intentional nourishment to heal, rebuild strength, and replenish what was used up during pregnancy and delivery. One of my favorite postpartum healing foods? Bone broth.

Bone broth has been treasured for generations as a "liquid gold" remedy, offering comfort, restoration, and strength to new mothers. I didn't discover its benefits until later in my motherhood journey, but now it's my go-to whenever I'm feeling sick, run down, or simply in need of extra nourishment. It’s simple, soothing, and packed with nutrients that support healing during this sacred window of postpartum.

Let’s take a closer look at why bone broth is so beneficial — and I'll share a recipe you can make at home to support your own postpartum journey.

Why Bone Broth is a Postpartum Superfood

1. Rich in Collagen and Gelatin:

These proteins help repair and restore the tissues stretched and expanded during

pregnancy and childbirth, supporting the healing of your body from the inside out.

2. Easy to Digest:

After birth, your digestive system can be sluggish. Bone broth is gentle on the gut and

helps to strengthen your digestive tract.

3. Mineral Dense:

Bone broth provides essential minerals like calcium, magnesium, phosphorus, and

potassium — critical for bone health, nerve function, and overall recovery.

4. Supports Hydration:

Sipping warm broth helps with hydration, which is especially important if you’re

breastfeeding. It takes liquid to make liquid, and staying hydrated also helps prevent

constipation, which can be a common challenge during the postpartum period.

5. Immune Boosting:

The amino acids found in broth, like glycine and proline, are known to support immune

function and reduce inflammation.

Nourishing Postpartum Bone Broth Recipe

Ingredients:

• 2-3 pounds of organic chicken bones (leftover from a roasted chicken works great!) or beef marrow bones

• 1 onion, quartered

• 2-3 carrots, roughly chopped

• 2-3 celery stalks with leafy greens, roughly chopped

• 2-3 cloves garlic, smashed

• 2 tablespoons apple cider vinegar (helps extract minerals from the bones)

• 1-2 bay leaves

• A few sprigs of fresh thyme or rosemary (optional)

• Salt and pepper to taste

• Water to cover

Instructions:

1. Place the bones in a large stockpot, slow cooker, or Instant Pot.

2. Add the onion, carrots, celery (with greens), garlic, apple cider vinegar, bay leaves, and herbs.

3. Fill the pot with enough water to fully cover everything.

4. Bring to a gentle boil, then immediately reduce to a simmer.

   * If using a slow cooker, set it on low.

   * If using an Instant Pot, cook on high pressure for 2 hours, then allow a natural

   pressure release.

5. Occasionally skim off any foam that rises to the top (for stovetop or slow cooker versions).

6. Once done, strain the broth through a fine-mesh sieve into glass jars or containers.

7. Let cool, then refrigerate. Once chilled, the broth should have a lovely, jiggly consistency from the gelatin.

   
   

Tip: You can drink it as a warm, comforting beverage or use it as a base for soups, stews, and sauces. It's also helpful to freeze it in 1-cup portions so you can easily use it to cook rice, make quick soups, or add nourishment to everyday meals.

Savoring a nourishing cup of bone broth can be a small but powerful ritual in the midst of the newborn whirlwind. It's a way of mothering yourself while you mother your new baby — and your body will thank you for it.

P.S. Your broth is just the beginning.

Up next: the dreamiest, coziest savory congee recipe — warm, simple, and perfect for postpartum healing (or anytime you need a little extra comfort).

From my heart (and kitchen) to yours,

Sumer