What To Eat After A Miscarriage For Optimal Recovery And Healing
Miscarriage, also known as pregnancy loss, is the spontaneous pregnancy loss before the 20th week. It is estimated that up to 25% of all pregnancies end in miscarriage, most occurring within the first 13 weeks.
Miscarriage can be a devastating experience for those who have gone through it and may be accompanied by physical symptoms such as vaginal bleeding, cramping, and tissue passing.
As heartbreaking as miscarriages can be for women and their families, nourishing your body with the right foods is vital to support recovery. Eating a balanced diet can help you replenish lost nutrients and energy while providing emotional comfort during this difficult time. This blog explains what to eat after a miscarriage to help promote proper healing and recovery.
Post-Miscarriage Nutrition For Recovery
1. Foods High In Protein
Proteins are made up of lots of smaller molecules known as amino acids. Amino acids help repair damaged cells, which our body needs when recovering from pregnancy loss. Foods high in protein that you can include in your diet to promote healing include red meat, poultry, fish/seafood, eggs and milk/dairy products.
If you’re vegetarian, legumes and nuts are also excellent sources of plant protein that can be added to meals like salads or stir-fries to boost nutrition.
2. Fruits And Vegetables
Fruits and vegetables are packed with vitamins, minerals, and antioxidants to help your body recover after a miscarriage.
Getting adequate fruit and vegetables also helps reduce the risk of recurrent miscarriages.
Eating various colourful fruits and vegetables can help provide essential nutrients, such as vitamin C, vitamin A, and folate, that can promote healing and reduce inflammation. Leafy greens like spinach and kale, berries, citrus fruits, and cruciferous vegetables like broccoli and cauliflower are all great options to incorporate into your diet.
In addition to their nutritional benefits, fruits and vegetables can provide comfort and help regulate digestion, which may be disrupted during recovery. Smoothies, soups, and salads are easy and delicious ways to incorporate more fruits and vegetables into your diet.
3. Vitamin E
Vitamin E is a powerful antioxidant that can help support miscarriage recovery. Studies have shown that supplementing with vitamin E can reduce inflammation, promote tissue healing, and support immune function, all of which can be helpful after a pregnancy loss.
Vegetable oils such as olive, sunflower and rice bran oil are often rich in vitamin E. Foods like sunflower seeds, almonds, and hazelnuts are good sources of vitamin E.
Iron is key for a healthy recovery after your miscarriage. It helps the body produce red blood cells, carries oxygen throughout the body, and keeps energy levels up. It is also important for healing and repairing
Miscarriages can often result in heavy bleeding, further depleting your body’s iron stores. Fatigue, weakness and anaemia are symptoms of iron deficiency that are common experiences after a pregnancy loss.
Some of the best options include fortified cereals, grass-fed beef, lentils, spinach, dark chocolate, and tofu. Consider adding some of these nutrient-rich choices to your diet to speed up recovery.
5. Vitamin C
Vitamin C is an essential nutrient that supports the body’s healing process, especially after a miscarriage. This powerful antioxidant has been shown to reduce inflammation, boost the immune system, and support tissue repair and regeneration.
During a miscarriage, the body undergoes much physical stress and trauma. Vitamin C can help support the body’s natural healing process by promoting the growth and repair of tissues, including the uterus and cervix.
In addition, vitamin C can help reduce inflammation and oxidative stress, which can contribute to complications during pregnancy and miscarriage. This nutrient is also essential for the immune system, which may be weakened during this time.
Foods rich in vitamin C include citrus fruits like oranges and grapefruits, berries, kiwi, bell peppers, and leafy greens like spinach and kale. Incorporating these foods into your diet during recovery is essential to support your body’s healing process.
Calcium is essential to the body’s healing process, especially after a miscarriage. This mineral is essential for bone health, nerve and muscle function, and blood clotting, all of which are important for recovery after a miscarriage.
During a miscarriage, the body may experience a loss of blood and nutrients, including calcium. In addition, hormonal changes can affect calcium metabolism and increase the risk of calcium deficiency.
Calcium-rich foods include dairy products such as milk, cheese, yoghurt, leafy green vegetables like spinach and kale, nuts and seeds, and tofu.
During a miscarriage, folate, a crucial type of vitamin B, is necessary for tissue repair and new red blood cell formation. Foods like green leafy vegetables such as watercress and Chinese flowering cabbage, mung beans, red kidney beans, and dried seaweed (nori) are naturally rich sources of dietary folate.
It’s essential to consult your doctor about testing your MTHFR gene to see if you have a gene variant that could impair your ability to absorb folate from your diet or supplement.
Based on the results, you may need to incorporate a different folate supplement (methyfolate) as part of your post-miscarriage recovery plan.
Magnesium can help reduce inflammation and promote healthy cell growth, which is essential for repairing and healing tissues after a miscarriage. Evidence also indicates a higher dietary magnesium intake reduces the risk of depression, specifically in women.
Foods such as cocoa powder, pumpkin seeds, nuts (almonds, pine nuts and cashews) and quinoa are excellent sources of magnesium.
Staying hydrated is crucial for consuming a nutritious diet that supports healing, especially after a miscarriage. However, water is often overlooked in miscarriage recovery, despite its importance in preventing dehydration and minimising the risk of bleeding and blood loss.
Generally, women should consume at least 2 litres of water daily to support their recovery, and water is the best fluid for your body.
Enduring a miscarriage can be a challenging and distressing experience for many women. These dietary suggestions aim to aid in your recovery and enhance your overall physical and emotional well-being. Additionally, focusing on nourishing egg quality can be critical in promoting a healthy and future pregnancy.
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