Pregnancy is one of the most transformative periods in a woman’s life, both physically
and emotionally. And yet, our culture often stops the conversation at prenatal vitamins
and our Target baby registry. As an herbalist and nutritionist who has worked with
women for over a decade, I’m here to say: your body deserves more. Real nourishment
and gentle herbal support can make all the difference in how you feel during pregnancy
and the fourth trimester (postpartum).

Let’s explore how real food and herbs can support you throughout your motherhood
journey with greater strength, ease, and resilience as you welcome your baby earthside.

First Trimester: Building Foundations

In early pregnancy, your body is working overtime. You are building the placenta,
adjusting hormone levels, and navigating the waves of fatigue, nausea, and emotional
shifts. Here is what I would focus on:

Nutrition

1. B vitamins (especially B6) can help reduce nausea. Think: grass-fed liver, wild-
   caught salmon, and avocado.
2. Magnesium-rich foods, such as leafy greens, pumpkin seeds, and dark
   chocolate, help ease muscle tension and support a restful sleep.
3. Protein helps maintain steady blood sugar levels, which can help alleviate
   morning sickness.
4. Hydrate! Sip warm lemon or cucumber water.
   Herbs
5. Ginger: Tried and true for nausea (tea, tincture, or chews).
6. Chamomile: Gentle for digestion and calming anxiety.
7. Red Raspberry Leaf (later in the first trimester): Strengthens the uterus and tones
   pelvic muscles.

Second Trimester: Strength + Vitality

Remember the honeymoon phase? That is the second trimester. Your energy returns,
your appetite improves, and your baby bump begins to show. Now’s the time to focus on
deeply nourishing foods and strengthening herbs.

Nutrition

1. Iron and Vitamin C: Support the growth of blood volume. Try iron-rich foods
   (grass-fed beef, lentils, beets) paired with citrus fruits or bell peppers.
2. Calcium and Magnesium: Needed for the baby’s skeletal development. Load up
   on leafy greens, tahini, almonds, and chia seeds.
3. Healthy Fats: Try ghee, olive oil, and avocado, as well as full-fat dairy, to nourish
   your skin and your baby’s brain!
   Herbs
4. Nettle: A powerhouse herb, rich in iron, calcium, and trace minerals. Perfect as a
   daily infusion.
5. Oatstraw: Supports the nervous system, is mineral-rich in magnesium, and can
   help alleviate varicose veins.
   
   

Third Trimester: Preparing for Birth

As the baby grows and the big day approaches, your body’s needs shift again. Your
baby is growing at a rapid pace, and really needs you to fuel yourself! Focus on
stamina, circulation, and preparing tissues for labor.

Nutrition

1. High-quality protein and fats: These fuel your metabolism and sustain stamina.
2. Bone broth: Rich in collagen and minerals, it supports tissue integrity and
   recovery.
3. Vegetables galore: getting at least half your plate in vegetables and fruits will
   help provide powerful nutrients you and your baby both need for optimum health
   and recovery for your fourth trimester.
   Herbs
4. Red Raspberry Leaf (yes, again!): Now more regularly — 1-2 cups daily to
   prepare the uterus.
5. Alfalfa: Provides additional minerals and can support healthy clotting factors after
   childbirth.
6. Skullcap and Passionflower: To relax the nervous system and ease birth anxiety.

Fourth Trimester: Postpartum Healing

This is the phase so many forget, but it’s absolutely vital. Your body has just performed
a literal marathon, and now it needs deep rest and replenishment. You’re healing,
feeding a baby, and adjusting to a whole new rhythm. This is where herbal allies and
deeply nourishing foods can truly shine.

Nutrition

1. Warming meals: Think stews, soups, congee, and cooked grains. Easy to digest
   and grounding.
2. Plenty of healthy fats and iron: To support milk production and tissue repair.
3. Hydration: Herbal infusions, broths, and water with sea salt and lemon can help
   replenish fluids lost in birth and through breastfeeding.
   Herbs
4. Alfalfa + Marshmallow: Support lactation health.
5. Calendula and Yarrow: Helpful for healing stitches or tears when used in sitz
   baths.
6. Lemon Balm and Motherwort: For emotional balance and grounding after birth.
7. Nettle, Raspberry, and Oatstraw: Continue drinking these nourishing infusions to
   replenish your reserves.

Why Herbs & Whole Foods Matter

When you’re growing and nurturing life, your body needs more than calories. It needs
deep nourishment. The kind you won’t find in most prenatal vitamins. Herbs are food-
like in their actions, supporting the body without overriding it. They gently guide your
system back into balance, help your tissues heal, and uplift your spirit. We cannot keep
pouring from an empty cup, Mama. A new era of wellness is rising, and it starts with US.

Before You Go

You don’t need to be an herbalist to start incorporating plant medicine into your life. You
do need to be informed, intentional, and supported. That’s where I come in.
Let’s make space for the kind of pregnancy and postpartum care that honors the whole
journey, body, mind, and soul. Because when mothers are nourished, families and
communities thrive.

Want to start nourishing your body with herbs for your motherhood journey?

Schedule a personalized consultation here to create your custom wellness plan.

*Your nutritional and herbal needs are personal. You may need something different than
those in your pregnancy group. While we encourage you to include essential nutrients
and vitalizing herbs, it is necessary to seek guidance in determining exactly what you