The Fourth Trimester: Herbal Remedies & Holistic Support for Postpartum Healing

Jenny Clark
Jun 5
4 min read

We spend months preparing for birth—but what about the weeks and months after? The fourth trimester, those first 12 weeks postpartum, is a time of deep recovery. Your body is healing, your hormones are shifting, and your digestion, pelvic floor, and gut health are all adjusting.

Yet, so many mums go into this phase unprepared—not because they don’t care, but because modern postpartum support is lacking. In many traditional cultures, new mothers are nurtured, nourished, and supported by a village. But today? Many of us are left to figure it out on our own.

That’s why planning ahead matters—and holistic postpartum care, including herbal remedies, pelvic floor recovery, gut health support, and self-care rituals, can make all the difference.

Herbal Remedies for Postpartum Recovery

Herbs have been used for centuries to support mothers in the postpartum period. They can help with healing, hormone balance, digestion, sleep, and stress relief.

Here are a few that I love:

Raspberry Leaf – Tones the uterus after birth, supporting recovery. Can be taken as a tea.
Nettle Leaf – Rich in iron and minerals, perfect for replenishing nutrients postpartum.🌿 Oat Straw – A deeply nourishing herb for nervous system support and energy.🌿 Chamomile – A gentle herb that soothes digestion, promotes relaxation, and aids sleep.
Fenugreek & Fennel – Great for digestive support and milk supply if breastfeeding.

If you’re looking for high-quality, Scotland-based herbalists, I highly recommend Wise Woman Village and Lucie Bradley—they create beautiful, handmade postpartum blends to support healing naturally.

Books to Support Your Postpartum Journey

If you want to go deeper into holistic postpartum care, these books are incredible resources:

The First Forty Days by Heng Ou – A beautiful guide on postpartum nourishment and traditions from around the world.
The Fourth Trimester by Kimberly Ann Johnson – A must-read for postpartum healing, covering body, mind, and relationships.
Mothering the New Mother by Sally Placksin – Focuses on mental health, self-care, and emotional well-being in postpartum.
Pelvic Liberation by Leslie Howard – A deep dive into pelvic floor health and recovery after birth.

Pelvic Floor Health: Rebuilding from Within

Your pelvic floor is the foundation of your postpartum recovery. Birth (whether vaginal or C-section) affects core strength, bladder control, and even digestion—but many mums don’t realise they need to actively support their pelvic floor healing.

Here’s how to care for your pelvic floor postpartum:

Start with breathwork. Deep belly breathing (diaphragmatic breathing) helps gently re-engage your core and pelvic floor.
Avoid straining. If you feel heaviness or pressure, don’t rush into high-impact exercise—focus on gentle, restorative movement first.
Try pelvic floor-safe movement. Postnatal yoga and gentle strength training (like what we offer at Nest Glasgow) can support recovery safely.
Work with a pelvic health physio. Every mum should have a pelvic floor check postpartum—whether you feel symptoms or not!

Gut Health & Digestion: Why It Matters Postpartum

Postpartum digestion changes massively. The combination of hormonal shifts, lack of sleep, birth recovery, and possible antibiotics or painkillers can leave you with:

Bloating & sluggish digestion
Constipation & difficulty passing stools
Gas & discomfort
Changes in appetite

Your gut needs extra support during postpartum—here’s how:

Drink bone broth. Packed with collagen and gut-healing nutrients, bone broth is amazing for recovery.

Eat warming, easy-to-digest foods. Soups, stews, and slow-cooked meals support digestion instead of overloading your system.
Stay hydrated. Herbal teas (like chamomile and fennel) can help ease bloating and aid digestion.
Prioritise fibre & healthy fats. Avocados, flaxseeds, and cooked vegetables help keep digestion moving.
Take a high-quality probiotic. If you had antibiotics during birth, a probiotic can restore gut health and improve digestion.

Journaling for Emotional & Mental Well-Being

Postpartum isn’t just about physical recovery—it’s also about processing your emotions, identity shifts, and mental well-being.

Journaling is a powerful tool to help you navigate the fourth trimester. It gives you a space to:

Reflect on your birth experience. Writing about it can help you process emotions and release expectations.
Track your healing journey. Journaling allows you to notice patterns in your energy levels, digestion, and recovery.
Express emotions without pressure. Motherhood is overwhelming—journaling gives you a safe space to let it out.

My Motherhood Journal is designed exactly for this—to give new mums a space to reflect, process, and check in with themselves during the few years of becoming a mother.

Bringing It All Together: Your Fourth Trimester Plan

A holistic postpartum recovery plan should include:

Herbal support for healing, digestion, and relaxation
Education & resources that prepare you for the fourth trimester
Pelvic floor-friendly movement that supports recovery
Gut health & digestion support through nourishing foods
Self-care & journaling for emotional well-being
Community & connection—because postpartum is not meant to be done alone

Your Fourth Trimester Support at Nest Glasgow

If you’re looking for postpartum movement, community, and well-being support, Nest Glasgow is here for you.

Join a postnatal yoga or movement class—designed for real recovery.
Come to Mother’s Space—a gathering for mums to connect, share, and be supported.
Experience Nest Outdoors—move, breathe, and chat in a way that feels good.