Postpartum

Sweet Potato Porridge

Name: Sweet Potato Porridge
Cook time: 8 min
Total time: 8 min
Yield: 1 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#staple

#confinement

#vegetarian

A constipation-easing, warming sweet porridge for confinement — sweet potato and rice simmered together; naturally sweet and fiber-rich, helpful for postpartum constipation.

MumEat recipe

✨

Nutritional Highlights

🍊

56%

DAILY RDI

Vitamin C

48mg

⚡

13%

DAILY RDI

Zinc

1.4mg

💪

DAILY RDI

Protein

6.6g

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Sweet potato porridge is a common constipation-easing, warming confinement porridge.

🔬 Modern Science

Sweet potato is rich in fiber and potassium, helping postpartum constipation; rice is digestible — gentle for the postpartum gut.

⚠️Moderate evidence

🍳

Instructions

3 steps

Peel and cube sweet potato; rinse rice.

Simmer with water 25 min until soft.

Mash the sweet potato for a smoother texture.

🌿

Full Nutrition Breakdown

🩸Iron

7%(1.8mg)

🌿Folate

6%(35.8µg)

🦴Calcium

5%(53.8mg)

Zinc

13%(1.4mg)

Vitamin C

56%(48mg)

Protein

9%(6.6g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国哺乳期妇女膳食指南2022》.

哺乳期主食宜粗细搭配，膳食纤维有助缓解便秘。

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