Stewed Fruits

Stewed Fruits Recipe for Postpartum Mothers

A Postpartum Mother’s Best Friend!

The first post-labor poop. It’s a big deal. 

Many pregnant and postpartum mothers struggle with this issue. While there are various factors that contribute to postpartum constipation, the main culprit, in my opinion, is the hospital food given to mothers immediately after birth. Care providers will routinely prescribe a stool softener (most commonly Colace) to prevent or remedy this issue. I would like to propose an alternative to pharmaceutical solutions, one that has been around for thousands of years: 

Stewed Fruits!

I’m an Ayurvedic Postpartum Caregiver and Chef and I’ve created the perfect post-birth recovery meal plan for my clients. Providing a nourishing post-birth meal that is suitable for postpartum mother’s delicate digestion takes know-how, planning and preparation. My Post Birth Recovery Meal Plan will educate you on how to properly replenish your hard-working body with delicious sustenance. Grab your FREE Post-Birth Recovery Meal Plan EBOOK here!

Stewed Fruits will help keep your digestive system functioning smoothly so you can have easy and smooth poops (no need for Colace!). Consumed warm, Stewed Fruits are part of my daily postpartum protocol for nourishing postpartum mothers.

In my meal plan, Stewed Fruits are the star of the show! Why? Because they taste amazing and are a natural way to keep a mama’s bowels soft and regular. Stewed Fruits are also an excellent source of vitamins, minerals, antioxidants and iron, vital nutrients she will need to replenish her body after delivery. 

I’m grateful to my teachers at Sacred Window Studies for sharing the wisdom of Ayurveda and many delicious recipes to support postpartum mothers. I’ve adapted this stewed fruits recipe from Touching Heaven, a postpartum cookbook created by the school’s founder, Ysha Oakes. If you’re curious about a career in postpartum caregiving, this is the place to start your journey!

Stewed Fruits is a natural remedy for postpartum constipation. This snack contains warming aromatic chai spices that will support healthy digestion while keeping a mama regular!

Recipe for Stewed FruitsA delicious way to keep your digestive system running smoothly after birth.

About this Stewed Fruit Recipe

  • Stewed Fruits is an Ayurvedic recipe often used to help establish regular bowel movements
  • This is one of the first foods I give a mother after she births her baby
  • Postpartum mothers can eat 1-2 servings per day for six weeks to help keep their bowel movements regular
  • Natural source essential vitamins, minerals and antioxidants
  • This dish is made with dried fruits, Indian chai spices and water
  • This recipe may take the place of stool softeners for many postpartum mothers
  • Your home will be filled with a delightful aroma reminiscent of mulled wine or cider

Ingredient Benefits for Postpartum Mothers

Ingredients for Stewed Fruits
  • Dried Prunes Loaded with antioxidants which help reduce inflammation. High in fiber which helps with blood sugar regulation, hemorrhoid prevention and elimination. They contain potassium and iron, and also are known to support lowering blood pressure
  • Dried Apricots Good source of potassium, fiber and vitamins A and C
  • Raisins— Contain iron, antioxidants, calcium and fiber
  • Filtered Water– Adds hydration
  • Cinnamon- Helps regulate blood sugars. Also contains anti-viral, antibacterial and antifungal properties. High levels of prebiotics for gut health, help support digestion
  • Cardamom Pods- Contains antioxidants which reduce or prevent inflammation, supports digestion and assimilation of nutrients, lowers blood sugar and helps reduce or prevent anxiety
  • Whole Cloves– Extremely high in manganese, which supports brain function and bone health, contains compounds which help regulate blood sugar and are high in antioxidants, Cloves also support digestion
  • Ginger– A digestive aid. Contains anti-inflammatory and antioxidant properties, lowers blood sugars, helps fight harmful bacteria and viruses which could reduce the risk of infections. 

Steps to making Stewed Fruits

1. Prepare the spices – Add peeled and sliced ginger, crushed cardamom pods, cinnamon stick and cloves to a nutbag or cheesecloth. I like to use these nutbags for containing the spices.

ayurvedic spices

2. Put dried fruits, spices and water in a pot and bring to a boil. Simmer for 20 mins.

3. Turn off heat and steep to deepen the flavor. About 20-40 minutes.

Stewed fruits steeping

4. Strain spices. Use a cheesecloth, nut bag or tea bag for easier removal

stewed fruits

Stewed Fruit Variations

  • Stewed apples and raisins: Substitute prunes and apricots with apples. Omit the ginger and cardamom
  • Stewed Apples and Apricots: Substitute the prunes and raisins with apples and apricots. Omit ginger.
  • Stewed prunes and apricots: Omit the raisins and add a star anise

Notes and Tips

  • For easier removal of the whole spices, place them in a nutbag cheesecloth or an empty tea bag for loose tea 
  • Longer steeping times create a sweeter and stronger spiced syrup.
  • Stewed Fruits can be made during labor and brought to the hospital. Be sure to pack them in a cooler with ice, and bring a mini crock pot to reheat them in. Download my instructions for this here.
  • Always serve this dish warm to postpartum mothers
  • For extra protein serve a dollop of Stewed Fruits on top of cottage cheese or stirred into Greek yogurt
  • Mix Stewed Fruits into your oatmeal for extra fiber

Questions You May Have

  • How long will Stewed Fruits last in the fridge? 5-7 days
  • Can I freeze Stewed Fruits? Yes. They will last up to two months in the freezer.
  • Are Stewed Fruits okay to eat if I already have loose stools? I would check with your care provider on this. I would not recommend eating stewed fruits daily if you or the baby have loose stools.

Try My Other Post-Birth Recovery Recipes

Stewed fruits is one of the six essential recipes I use to refuel and restore a mother immediately after she births her baby. Download my FREE Post-Birth Recovery Meal Plan Guidebook (including all the recipes) or check them out on my recipe blog!

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Stewed Fruits Recipe for Postpartum Mothers

Stewed Fruits

  • Author: Shelley Rahim
  • Total Time: 35 minutes
  • Yield: 4 1x



2 1/23 C filtered water
6-8 dried prunes (pitted)
6-8 dried apricots
Handful of raisins
3-4 cloves
10-15 cardamom pods (crushed)
1 cinnamon stick
2-3” piece of ginger, peeled and thinly sliced or grated


  1. Put the filtered water and fruits in a small saucepan.  

  2. Crush the cardamom pods in a mortar and pestle until they are cracked open and the black seeds are released and slightly crushed.

  3. Put all the spices into a nutbag, cheesecloth, tea bag or a large stainless steel tea ball. Add the bag of spices to the water.

  4. Bring the dried fruits, water and spices to a boil, then turn the heat to low, cover and simmer on very low heat for about 30-40 mins. Turn off heat and let the fruit sit in the pot for as long as possible to absorb the spiced water. The longer you let them steep, the stronger and sweeter the syrup will be. 1 hour minimum.

  5. Add more water if it dries up. Let cook in water until a syrup forms again.

  6. Take the spice bag out of the pot.

  7. Store in the fridge in an airtight container for up to 7 days.

  8. Serve warm.

  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
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7 Responses

    1. Hi Madeleine, Yes! they freeze and reheat beautifully! I should have specified in the post that, YES, the fruits in this recipe are dried. 🙂 Let me know how you like them!

  1. To be clear, you eat the water that you boil everything in, correct? Like a soup? I wasn’t sure if you just remove the fruits and eat that only?

  2. Thank you for this delicious recipe!
    Is it possible to re-use the cinnamon stick? or do we have to use it just one time? (cinnamon sticks are so expensive!)

    1. Great question, Camille! They are expensive, especially the ceylon ones! I bet you could! Just rinse it off really well, dry it out and try using it again. Let me know how it goes! XOXOX

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