Nourishing Infusions for Postpartum Healing & Lactation Support
Herbal Guidance from an Herbalist & Postpartum Doula in Boulder, Colorado
The postpartum window—often called the fourth trimester—is a time when the body rebuilds, the nervous system recalibrates, and nourishment is essential. As an herbalist and postpartum doula, I’ve seen firsthand how warm, mineral-rich teas and infusions can support healing, milk supply, energy, and emotional steadiness.
One of the books that most beautifully captures this philosophy is The First Forty Days by Heng Ou. The book emphasizes warmth, nutrient-dense foods, grounding rituals, and replenishment—a framework that mirrors many traditional cultures and aligns deeply with my herbal approach.
Below are some of my favorite simple herbal infusions and gentle tea blends you can bring into your postpartum rhythm. These herbs support nourishment, lactation, digestion, calm, and clarity—without overwhelming a tender body.
✨ 7 Simple Postpartum Infusions
These can be prepared as long-steeped overnight infusions for deeper mineral content (1 quart jar + boiling water + herbs, steep 4–12 hours).
I generally recommend about 1 tbsp of herbs per 8 oz cup of water. but feel free to adjust based on your taste and preferences.
It can be nice to try simple infusions of one herb at a time to see what you like and how things feel.
Especialy during pregnancy and postpartum, the sense of taste and smell is more sensitive and to simplify allows you to better understand and develop a relationship with each plant.
But these herbs go great together so also feel free to come up with your own combinations!
1. Nettle Nourish Infusion
Great for rebuilding iron levels, strengthening tissues, and supporting milk production.
Ingredients:
4 tbsp dried nettle leaf
To prepare: Steep in 1 quart boiling water for 4–8 hours.
2. Oatstraw Heart & Nerve Support
Deeply calming, mineral rich, supportive for milk supply and mood.
Ingredients:
4 tbsp oatstraw
Steep: 4–8 hours.
3. Red Raspberry Leaf Uterine Tonic
Helps postpartum uterine tone, supports recovery, and offers gentle mineral support.
Ingredients:
4 tbsp raspberry leaf
Steep: 4 hours.
4. Hibiscus + Rose Hydration Infusion
Bright, uplifting, rich in vitamin C—wonderful for mood and hydration.
Ingredients:
1 tbsp hibiscus
2 tbsp rose petals
1 tbsp marshmallow leaf
Steep: 30–60 minutes.
5. Chamomile Digestive Calm Infusion
Soothes digestion, supports rest, eases tension—especially helpful during cluster feeding days.
Ingredients:
4 tbsp chamomile blossoms
Steep: 1–4 hours.
6. Fenugreek Milk-Support Infusion (contains fenugreek)
This can boost milk supply for many, though it’s too stimulating for some.
Ingredients:
1 tbsp whole fenugreek seeds
Steep: simmer seeds for 15 minutes, then steep covered another 30 minutes.
🍵 6 Postpartum Tea Blends
Gentle, delicious, and supportive for healing, digestion, mood, and lactation.
These can be prepared as long-steeped overnight infusions for deeper mineral content (1 quart jar + boiling water + herbs, steep 4–12 hours).
I generally recommend about 1 tbsp of herbs per 8 oz cup of water. but feel free to adjust based on your taste and preferences.
1. Moringa & Tulsi Vitality Tea (with moringa + tulsi basil)
Restorative, grounding, iron-supportive, and wonderful for milk supply.
Ingredients:
1 tbsp moringa leaf
1 tbsp tulsi (holy basil)
1 tsp rose petals
Optional: small slice of fresh ginger
Steep: 20+ minutes.
2. Cozy Lactation Chai (with fenugreek)
Warming herbs inspired by The First Forty Days, excellent for circulation and milk production.
Ingredients:
1 tsp fenugreek seeds
1 tsp fennel seed
1 tsp cinnamon chips
2–3 cardamom pods
Small piece of ginger
Simmer: 20+ minutes.
3. Gentle Milk Flow Tea (no fenugreek)
Perfect for those who want lactation support without fenugreek.
Ingredients:
1 tbsp fennel seed
1 tbsp alfalfa
1 tbsp oatstraw
1 tsp linden
Steep: 20+ minutes.
4. Healing + Hydrating Herbal Tea
Nourishing postpartum hydration with gentle mineral support.
Ingredients:
1 tbsp marshmallow leaf
1 tbsp oatstraw
1 tsp raspberry leaf
1 tsp orange peel
Steep: 20+ minutes (or slow-brew overnight).
5. Calm Tea
Comforting and grounding for anxious or sleepless postpartum moments.
Ingredients:
1 tbsp chamomile
1 tsp lavender
1 tbsp tulsi
1 tbsp linden
Steep: 20+ minutes.
6. Digest + Soothe Mama Tea
Great for after meals, gas, tension, and digestive comfort.
Ingredients:
1 tbsp chamomile
1 tsp ginger
1 tsp anise seed
1tsp fennel
1 tbsp marshmallow root
Steep: 20+ minutes.
🌿 How to Use These Teas in the First Forty Days
As shared in The First Forty Days, the postpartum body thrives on warmth, simplicity, and nourishment. Incorporate these teas by:
sipping warm infusions throughout the day
preparing a quart jar at night to enjoy in the morning
using teas as part of your rest + nourishment routine
pairing them with grounding foods like soups, porridges, and stews
As an herbalist and postpartum doula, I often prepare these blends for clients during overnight care or early postpartum visits. Herbs bring nourishment, grounding, and a sense of ritual—something many new parents deeply crave.
🌸 A Note on Lactation Herbs
Every body responds differently.
Fenugreek works beautifully for some but can be overly stimulating for some
If you have a thyroid condition or struggle with blood sugar, choose fenugreek-free blends.
A Note on Marshmallow for Hydration + Balance
Some postpartum infusions—especially mineral-rich ones like nettle, oatstraw, or raspberry leaf—can be slightly drying for certain people. To help bring moisture back into the body, consider adding a marshmallow root or leaf infusion to your rotation. Marshmallow is a soothing, demulcent herb that supports tissue hydration, eases digestive discomfort, and helps balance the drying effects of other postpartum teas. Steep 1–2 tablespoons of marshmallow leaf in room-temperature water for 4–8 hours (a cold infusion preserves its mucilaginous qualities best). Sip alongside your daily mineral infusions to maintain a steady sense of internal moisture, especially during the early postpartum weeks when hydration is essential for healing, energy, and milk production.
Herbal Use Disclaimer
This information is for educational purposes only and is not intended as medical advice. Every postpartum body is unique, and herbs can interact differently depending on your health history and medications. Always consult your doctor, midwife, or qualified healthcare provider before adding new herbs or supplements to your postpartum care plan.