Best Foods to Eat After Miscarriage | Nutrition Tips for Recovery

Losing a pregnancy can be a distressing and devastating experience and it’s also traumatic for the body on a physical level. 

Your body needs to heal physically after miscarriage and what you eat can nourish the body, replace lost nutrients and support the healing process. 

And if you choose to try to get pregnant again, helping your body to recover can also replenish nutrients essential for fertility and ensure you’re in the best health for when you’re ready to try again. 

What are the best foods to eat after miscarriage?

Nourishing the body is one of the most crucial steps for recovering from miscarriage. 

A well balanced diet that contains essential nutrients can promote physical healing, restore balance in the body and support emotional wellbeing. 

It can also help to restore hormonal balance, which is particularly vital if you hope to become pregnant again after recovering from miscarriage. 

Here are some of the most crucial nutrients for post-miscarriage healing and how you can ensure adequate intake through your diet:

Protein - The amino acids in protein support tissue repair, which is crucial after miscarriage. Animal sources of protein include chicken, fish and eggs and you can also get protein from plant-based sources such as beans and lentils. 

Iron - Iron-rich foods can nourish the body after blood loss, support production of red blood cells and reduce fatigue. Bleeding can increase the potential for developing iron deficiency anaemia but consuming plenty of iron-rich foods can make this less likely.  Good sources of iron include red meat, beans (including red kidney beans, edamame beans and chickpeas) and dried fruit such as apricots. Pairing iron-rich foods with a source of vitamin C can increase iron absorption. 

Vitamin C - Good for wound healing (and healing in general) and tissue repair and enables iron to be absorbed more efficiently. It can also help reduce inflammation in the body. Citrus fruits, yellow peppers, kiwis and parsley are all good sources of vitamin C. 

Vitamin D - Vitamin D supports the immune system and is strongly linked to mood. If you plan to try to get pregnant again, it’s also crucial for fertility.  Low vitamin D has been linked to a higher risk of future miscarriage so it’s important to get your vitamin D levels checked via a blood test before trying again. 

Vitamin E - Vitamin E is a powerful antioxidant that can reduce inflammation and support tissue healing and immune function. 

Folate - Folate supports tissue repair, cell division, and the formation of new red blood cells. Good sources of folate include leafy green vegetables, citrus fruits, chickpeas and kidney beans. 

Magnesium - Magnesium is involved in many functions in the body and is essential for healthy cell growth. You can find magnesium in dark chocolate, avocados, nuts, whole grains and legumes.

Calcium - The body’s calcium stores will have depleted during pregnancy so it’s important to replenish this through calcium-rich foods. Some foods are fortified with calcium and you can also get calcium through dairy products, sardines, almonds and chickpeas. 

Healthy fats - Healthy fats like those found in oily fish and nuts and seeds help to balance hormones, particularly when combined with other macronutrients (namely protein and carbs). Omega 3 fatty acids in particular are anti-inflammatory and can support the healing process. You can find them in oily fish such as salmon. 

Other nutrition tips to support post-miscarriage healing

Balancing your blood sugar can support your body’s recovery after miscarriage. If your blood sugar levels are constantly fluctuating, it can hinder the healing process. 

Supporting gut health can help to balance hormones and can have a positive effect on mood and mental health.

Staying hydrated is also crucial after miscarriage to support healing.

Supporting emotional well-being after miscarriage

Getting the right balance of nutrients is crucial after miscarriage but it’s also important to address and process the emotions you’re feeling. 

• Give yourself permission and space to grieve, and let go of any blame or guilt you may be feeling. Miscarriage is common and it’s not your fault! 

• Anxiety and depression can often occur after miscarriage, partly due to the change in hormones during pregnancy and an increase in cortisol post miscarriage, along with the complicated emotions you’re experiencing. You may also feel empty, fearful and lonely after miscarriage and be prone to fluctuations in your mood. 

• Believe in your body’s innate ability to heal and recover, especially when you’re supporting it with the correct balance of nutrients. 

• Take the time you need to nurture and be extra kind to yourself in the weeks and months after miscarriage. 

  
  

Preparing for your next pregnancy

If you choose to try again, optimising your nutrition and lifestyle can increase your chances of success. 

Nutrition and lifestyle changes can help you to get pregnant naturally or through IVF and potentially reduce the risk of future miscarriage (for unexplained miscarriage). 

A well balanced diet rich in fruits and vegetables and other key nutrients nourishes the body and has been linked to a lower risk of future miscarriage. 

A healthy lifestyle that includes regular movement, good sleep and stress management are also crucial. 

Getting relevant blood work done and analysed is also vital. Ideally, your results should be optimal (not just normal or adequate, which is the NHS benchmark). 

As part of my 1-1 Women’s Health Consultations or Fertility Nutrition Express Consultations , I can analyse my client’s bloodwork to see how optimal (or otherwise) their levels are and recommend how to optimise levels through nutrition and lifestyle changes. 

Taking the standard advised supplements for pre-conception (especially folic acid and vitamin D) helps the body to get the essential nutrients to support fertility and prepare your body if you become pregnant again. But your blood work may also highlight nutrient deficiencies that need to be addressed to increase your chances of becoming pregnant. 

It can take a couple of cycles to regain your period and restore ovulation after miscarriage. Optimising hormone balance through nutrition and lifestyle can help to regain your period sooner and restore ovulation. 

All of the above are areas that I can support you with as a women’s health dietitian to improve your chances of getting pregnant and staying pregnant. 

Working with a women’s health dietitian

As a women’s health dietitian, I can help you to navigate what to eat after miscarriage, balance your hormones post-miscarriage and prepare your body for a future pregnancy (if desired). 

Even small changes to your nutrition and lifestyle can make a big difference for recovery, overall health and future fertility. Find out more about my 1-1 services here. 

Disclaimer - Please note that the information contained in this blog post is for educational purposes only and does not constitute medical advice. Always consult your doctor or other healthcare provider for a medical diagnosis or before taking any supplements.