Baby Blues
5 Nourishing Foods to Help Ease the Baby Blues
5 Foods to Help Beat the Baby Blues
Most of us who’ve had a baby can relate to the term “baby blues.” Those tearful moments, mood swings, and feelings of vulnerability in the first week after birth are incredibly common—and usually pass within a few days. But for around 15% of women in New Zealand, those low moods persist and develop into a more serious condition: postnatal depression (PND) (BPAC, 2020).
PND can feel devastating. I know, because I was one of those women after the birth of my daughter. It can rob you of the joy that should accompany early motherhood, and it’s something I’m passionate about helping other women prevent and manage.
While the exact cause of PND is complex—hormones, sleep deprivation, genetic predisposition, and psychosocial stressors all play a role—diet is now recognised as a modifiable factor. During pregnancy and breastfeeding, nutrients are continually drawn from maternal stores, leaving many women depleted. Research shows that these nutritional gaps may increase the likelihood of PND (Leung & Kaplan, 2009; Baskin et al, 2021).
The good news? Evidence suggests that nourishing your body with specific foods and dietary patterns can reduce the risk of PND and even improve mood once symptoms develop. Below are five science-backed foods that can help buffer the baby blues and support your recovery.
1. Salmon (and other oily fish)
It’s no surprise salmon tops the list. Not only is it rich in protein and vitamins A, D, and E, it’s an excellent source of marine omega-3 fatty acids (EPA and DHA).
While plant sources like flaxseeds and chia contain ALA, our bodies convert less than 6% of it into the active EPA and DHA we actually need (Burdge & Calder, 2005). During pregnancy, maternal DHA stores may decline by as much as 50% (Makrides & Gibson, 2000), which is why replenishing them after birth is so important.
Why does this matter for mood? DHA is the most abundant omega-3 in the brain. It helps brain cells “talk” to each other, making communication clear and efficient. Without it, signals can become fuzzy—like a phone call with poor reception.
Studies show that low DHA status is linked to higher rates of PND (Hibbeln, 2006). More recently, meta-analyses confirm that omega-3 supplementation—particularly with higher EPA ratios—can improve depressive symptoms in the perinatal period (Markhus et al, 2021; Li et al, 2025).
How to enjoy it: Fresh or canned salmon two to three times per week is safe and beneficial. I love adding canned salmon to fish pies or enjoying fresh salmon in a grain bowl with noodles and veggies.
2. Blueberries (and other berries)
Blueberries aren’t just delicious—they’re nutritional powerhouses. Their deep blue and purple pigments come from anthocyanins, potent antioxidants that protect the brain against oxidative stress and inflammation (Joseph et al, 1999).
Oxidative stress has been implicated in depression (Ng et al, 2008). A meta-analysis showed that women with depression had significantly lower antioxidant levels compared to healthy controls (Sarandol et al, 2007).
More recently, dietary patterns rich in fruit—particularly berries—have been associated with lower rates of PND (Opie et al, 2020; Daneshzad et al, 2025). The MIND diet, which combines the Mediterranean and DASH diets and emphasises berries, has been strongly linked with lower risk of postpartum depression (Daneshzad et al, 2025).
How to enjoy it: Blueberries freeze beautifully, so keep them on hand for smoothies, baking, or simply as a snack.
3. Probiotic Yoghurt (and fermented dairy)
The gut and brain are closely connected—a relationship known as the gut–brain axis. Your gut microbes influence the production of neurotransmitters (like serotonin) and play a role in inflammation, both of which affect mood (Dinan & Cryan, 2017).
Probiotic-rich foods like natural yoghurt and kefir help seed the gut with beneficial bacteria. Yoghurt is also rich in tryptophan, an amino acid needed to produce serotonin, the “happy hormone.”
Interestingly, calcium itself may also influence mood. A study initially investigating calcium for pre-eclampsia prevention found that women taking calcium supplements experienced significantly fewer PND symptoms (Liu et al, 2005).
Recent findings further strengthen the case: diets high in fibre and fermented foods improve gut health and have been linked to lower PND risk (Cox et al, 2024).
How to enjoy it: Choose a natural, whole-milk probiotic yoghurt with live cultures such as Lactobacillus or Bifidobacterium. If you prefer flavoured yoghurt, look for options with <8 g sugar per 100 g. Pair with fruit, oats, or use as a base for smoothies and dressings.
4. Rolled Oats (and fibre-rich wholegrains)
The humble oat is more than a breakfast staple. Rolled oats are a great source of wholegrain carbohydrates for steady energy and are rich in prebiotic fibre—fuel for your gut’s beneficial microbes.
When your gut microbes ferment fibre, they produce short-chain fatty acids (SCFAs), which have anti-inflammatory and neuroprotective effects (Silva et al, 2020). Considering inflammation is thought to play a role in depression, this connection is particularly meaningful.
A 2024 Australian study found that higher dietary fibre intakes from whole grains and legumes were associated with better maternal mental health outcomes (Taylor et al, 2024).
How to enjoy it: Oats aren’t just for porridge. Add them to smoothies, sprinkle on yoghurt, or swap ¼ cup of flour for oats in baking. Choose rolled or steel-cut oats over sugary instant sachets.
5. Chickpeas (and legumes)
Chickpeas, lentils, and beans are rich in zinc, a mineral linked to mood regulation. Low zinc status has been observed in women with PND (Watanabe et al, 2010).
Legumes are also excellent sources of prebiotic fibre and plant protein, making them double mood-boosters through both gut health and nutrient density. They form a central part of the Mediterranean dietary pattern, which has been consistently associated with lower depression risk (Lassale et al, 2019).
How to enjoy them: Blend chickpeas into hummus, add them to salads, or make fritters. They’re affordable, versatile, and nourishing.
Putting It All Together
While these five foods are nutrient powerhouses, it’s important to zoom out: it’s the overall dietary pattern that matters most.
Research consistently shows that a Mediterranean or MIND-style diet—rich in vegetables, fruits, whole grains, legumes, nuts, oily fish, and yoghurt—significantly reduces the odds of PND (Lassale et al, 2019; Daneshzad et al, 2025). On the flip side, highly processed and calorie-restricted diets may worsen mood and increase depression risk (Haghighatdoost et al, 2023; Liu et al, 2025).
Final Thoughts
Supporting your mental health after birth is not about perfection—it’s about nourishment. These five foods—salmon, blueberries, yoghurt, oats, and chickpeas—are practical, affordable, and evidence-based ways to help buffer the baby blues.
But if you find yourself struggling beyond the first two weeks, or if sadness feels overwhelming, please know you don’t have to go through it alone. Reach out to your GP, midwife, or trusted health professional.
With the right support—and a focus on real, whole foods—you can reclaim joy in those early months, soaking up baby snuggles with a clear mind and a nourished body.
References
Baskin, R., Hill, B., Jacka, F. et al. (2021). Diet and depression across the lifespan: a systematic review. Public Health Nutrition, 24(3), 634–649.
BPAC. (2020). Managing postnatal depression in primary care. Best Practice Advocacy Centre New Zealand.
Burdge, G. C., & Calder, P. C. (2005). Conversion of α-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581–597.
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Daneshzad, E., et al. (2025). Adherence to the MIND diet and risk of postpartum depression: a case–control study. BMC Women’s Health, 25, 3705.
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Makrides, M., & Gibson, R. A. (2000). Long-chain polyunsaturated fatty acid requirements during pregnancy and lactation. American Journal of Clinical Nutrition, 71(1 Suppl), 307S–311S.
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Sarandol, A., et al. (2007). Oxidative-antioxidative systems and their relation with serum S100 B levels in patients with major depression. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 31(7), 1164–1169.
Silva, Y. P., Bernardi, A., & Frozza, R. L. (2020). The role of short-chain fatty acids from gut microbiota in gut-brain communication. Frontiers in Endocrinology, 11, 25.
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