Twin Births in Australia: How to Nourish Your Postpartum Recovery
- Amy Simpson
- Mar 18
- 6 min read
Updated: Mar 23
As a twin mum and Bendigo-based naturopath offering telehealth across Australia, I’ve seen firsthand how multiple births bring double the joy but also double the demands on a mother’s body. Multiple Births Awareness Week is the perfect time to recognise the unique journey of twin parents, especially the crucial need for postpartum care after a twin pregnancy and birth. In this series, I’ll share Australian twin birth statistics, postpartum nutrition strategies, and herbal support for new mothers to help you recover, restore, and thrive. See my other blog for twin pregnancy support, where I’ll cover essential guidance for a healthy twin and multiples pregnancy.
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Twin Birth Statistics in Australia
In 2022, multiple births accounted for approximately 2.9% of all births in Australia, with nearly all (98%) being twins. This equates to around 8,529 babies born from 'multiples' pregnancies that year.
While the overall percentage of multiple births has remained relatively stable over the past decade, factors such as maternal age and the use of assisted reproductive technologies can influence the likelihood of multiple births. Women with PCOS may also be more likely to conceive twins - although this may be due to higher incidences of ART and IVF.
While twin pregnancy support is improving, the postpartum period often lacks tailored guidance, especially when it comes to nutrition and recovery.
Postpartum Nutrition & Recovery for Twin Mums
Recovering from a twin pregnancy requires even greater nutrient support than pregnancy itself. Your body is healing from birth, replenishing nutrient stores, balancing postpartum hormones, and producing double the breast milk if you’re nursing both babies. Rather than overcomplicating postpartum nutrition, focus on whole, nutrient-dense foods in larger portions or more frequent meals. Expect to feel hungrier, especially in the first few months postpartum, because your energy demands are significantly higher. Aim for things that can be eaten one-handed or out of a giant mug. The Village for Mama Book contains delicious recipes designed alongside a naturopath to help replenish and nourish a new mama post-birth. Recipes cater to all mamas including vegan, gluten-free and dairy-free options.
Use the code AMYSIMPSON for 10% off this essential postpartum resource.
Calorie & Protein Needs for Twin Mums
Mums of twins require 500–600 extra calories per baby per day, meaning you may need 1,000–1,200 extra calories daily if you're exclusively breastfeeding. While there’s limited research on protein needs for twin mums, data from singleton mothers shows that postpartum protein requirements are higher than those of a typical female athlete, even months after birth.
To support tissue healing and milk production, prioritise:
🍲Protein-rich meals like soups, stews, slow-cooked meats, and eggs
🦴Collagen-rich foods such as bone broth or a high-quality collagen supplement
🥑Healthy fats like avocado, butter, nuts, seeds, and olive oil for sustained energy.
Staying Hydrated While Breastfeeding Twins
Producing milk for twins means you’ll need even more fluids. A breastfeeding mum of one needs an extra 3–4 cups of water per day, while a twin mum may require 5–8 extra cups (1.2–2 litres extra).
Instead of relying solely on water, replenish lost electrolytes with:
🥥Coconut water
💦Filtered water with a tiny sprinkle of sea salt (See my preferred water filter here)
🍵Herbal teas like my Mama's Blend (Buy that here)
🦴Bone broth like this recipe from Jordan Pie
Hot tip: take a hot tea to bed so that you can hydrate through marathon overnight feeds with something warm. Find a double-walled smoothie cup with a metal straw so that you can grab it one handed and reduce spill risk.
Postpartum Supplements for Twin Mums
Even with a nutrient-dense diet, supplements can support healing and milk production postpartum. Key nutrients include:
💊Prenatal vitamins – Continue taking your prenatal for at least 3 months after you finish breastfeeding.
🐟DHA (Omega-3s) – Supports brain health and recovery. Essential if you didn’t eat oily fish regularly during pregnancy.
🦴Collagen protein – Helps heal tissue and support skin, ligaments, and postpartum recovery (especially after a C-section, episiotomy or tearing). You can mix collagen into your meals and stir into hot drinks (it doesn't have a flavour or texture!)
🦠Probiotics – Supports gut and vaginal microbiome recovery, especially if antibiotics were used during birth. Certain strains of probiotics also reduce the risk of allergies in your little ones and strengthen the gut ahead of eating solids.
By prioritising nourishment, hydration, and key nutrients, you’ll be better equipped to recover, restore, and thrive in your postpartum journey with twins.
Read my Twin Birth and Postpartum Stories
To honour Multiples Birth Awareness Week, I shared my postpartum stories with incredible fella twin mama Leila from Village for Mama. You can read my story here.
Here's a sneak peak:
We so often prepare for the birth and forget to prepare for postpartum. Something else we don’t tend to acknowledge is how much the birth can impact your postpartum experience. What type of births did you have?
I’ve had three vaginal births but two were assisted. My first with an episiotomy and my third (twin 2) was guided out, but thankfully no episiotomy – but both happened in theatre with spinal blocks in preparation for caesareans. I went to 42.5 weeks with my first, but my twins were induced at 38.6 weeks. My middle child (twin 1) was my most beautiful birth ... (read more here)
Celebrating Multiple Births Awareness Week with A Special Offer from Village for Mama
A guide to postpartum nourishment
Village for Mama's incredible postpartum resources are designed to help replenish and nourish a new mama post-birth and beyond.
Use the code AMYSIMPSON for a 10% discount on all the Village for Mama goodness.
Advice from one twin mum to another
Recovering from birth while caring for twins is a unique challenge, your body and mind are doing double the work. Prioritising rest isn’t a luxury; it’s essential.
Your well-being directly impacts your ability to care for your little ones, so give yourself permission to rest without guilt. The emotional toll of twin motherhood can be brutal. The combination of hormonal shifts, sleep deprivation, and constant caregiving can increase the risk of postpartum anxiety and depression.
If you’re feeling overwhelmed, anxious, or depleted, know that support is available. Simple nervous system resets, like deep breathing, stepping outside for fresh air, short meditations, or gentle restorative movements can help bring a sense of calm amidst the chaos. If you're struggling with exhaustion, emotional overwhelm, or feeling depleted, naturopathic care can support your recovery. I offer evidence-based, holistic strategies to nourish your body and nervous system, and I provide concession rates for new mums because early postpartum care should be accessible to all. Book a consultation today, and let’s create a plan that supports you in this season of motherhood. Babies and children are always welcome in my clinic and on my telehealth calls. Nursing is always welcome.
Amy is a degree-qualified naturopath dedicated to helping busy, tired clients regain their energy and vitality.
She combines evidence-based naturopathic medicine, nutrition, and lifestyle interventions to empower clients on their journey to optimal health. Whether it’s reclaiming energy, balancing hormones, resolving digestive issues, or enhancing overall well-being and longevity, her personalised approach focuses on identifying and addressing the root cause of health concerns. With a Bachelor of Health Science, ongoing studies in a Master of Advanced Practice, and full membership in the Naturopaths and Herbalists Association of Australia, Amy offers a unique blend of traditional wisdom and science to support individuals and families at every stage of life.
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References and further reading on twin births
Fisher, J. (2006). Psychological and social implications of multiple gestation and birth. Australian and New Zealand Journal of Obstetrics and Gynaecology. https://doi.org/10.1111/j.1479-828X.2006.00615_4.x
Qin, J. Z., Pang, L. H., Li, M. J., Fan, X. J., Huang, R. D., & Chen, H. Y. (2013). Obstetric complications in women with polycystic ovary syndrome: a systematic review and meta-analysis. Reproductive biology and endocrinology : RB&E, 11, 56. https://doi.org/10.1186/1477-7827-11-56
Wierzejska, R. E. (2022). Review of Dietary Recommendations for Twin Pregnancy: Does Nutrition Science Keep Up with the Growing Incidence of Multiple Gestations? Nutrients, 14(6), 1143. https://doi.org/10.3390/nu14061143
Zgliczynska, M., & Kosinska-Kaczynska, K. (2021). Micronutrients in Multiple Pregnancies-The Knowns and Unknowns: A Systematic Review. Nutrients, 13(2), 386. https://doi.org/10.3390/nu13020386
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