Six Everyday Spices to Improve Postpartum Healing

This post was originally created for the Relief Parenting blog - be sure to check them out! ** Updated August 2025

Postpartum Warming Spices: Nature’s Support for Healing

Mother nature knows best, which is why at Small Batch Wellness we prioritize food first to heal. During the early weeks after birth, new mothers need support from every facet of life including their food. Nourishing meals are a cornerstone of postpartum care, helping the body gently recover and thrive long after those cute onesies have been packed away.

Post-baby, the abdomen needs time to settle, and the digestive tract naturally slows. One of the most overlooked ways to support recovery may already be sitting in your pantry: warming spices.

These thermogenic spices have been used for centuries across cultures for their medicinal and culinary benefits. They gently improve digestion, support nutrient absorption, and help the metabolism work more efficiently.

Here are the Six (now Seven) Everyday Spices to Improve Postpartum Healing

Cardamom: A gastroprotective powerhouse, cardamom eases intestinal spasm, reduces swelling, and helps relieve constipation. It is also antimicrobial and can help with common colds. Use pods in teas, stews, or porridges.

Cinnamon: This classic warming spice is anti-inflammatory, antioxidant, and antimicrobial. Cinnamon improves circulation and energy while supporting digestion and blood sugar balance. Add to breakfast porridges, baked goods, or infused teas.

Ginger Root: Fresh or powdered, ginger calms an upset stomach, eases nausea, and supports lactation. It contains digestive enzymes that are gentle on a baby’s immature gut. Infuse in teas, soups, or stir-fries.

Turmeric: Rich in curcumin, turmeric has anti-inflammatory and immune-supporting properties. It gently supports uterine recovery, balances mood, and promotes circulation. Combine with black pepper to enhance absorption and add to soups, rice dishes, or golden lattes.

Clove: High in eugenol, clove increases circulation and provides antioxidant, antimicrobial, and mood-boosting support. Toast lightly to release essential oils before adding to food or tea.

Fennel: Fennel aids digestion, reduces gas and bloating, and can support lactation. Use seeds in teas or cooking for a subtle, aromatic flavor.

Star Anise: This licorice-flavored spice supports digestion, circulation, and gut health with antimicrobial and antioxidant compounds. Infuse in teas, broths, or stews for gentle warming support.

Tips for Use and Culinary Medicine:

• Start with small amounts, especially in the early postpartum weeks, and gradually increase.

• Spices can be infused in teas, soups, porridges, or smoothies.

• Lightly toast spices like cardamom, cloves, or star anise to release essential oils before cooking.

• Combine spices strategically for synergy: turmeric with black pepper, cinnamon with cardamom, fennel with ginger.

Moderation is key. Using these spices thoughtfully can be a delicious and supportive way to nurture the body, honor ancestral wisdom, and promote recovery naturally.

Explore more postpartum-supportive foods in our Postpartum Powerhouse Guide, available for purchase to help you build a nourishing pantry for healing and long-term wellness or check out the Culinary Medicine for Everyday Wellness workshops and webinars