Nourishing Your Body After Miscarriage
Going through a miscarriage is heartbreaking, both emotionally and physically. It’s something that happens more often than we think (around 10-20% of pregnancies end in miscarriage), yet it’s still a topic that doesn’t get nearly enough space for open conversation, sharing and the comprehensive support you deserve during and after a loss, no matter where you were in your pregnancy.
If you’re wondering how you can support yourself and your body navigate and heal after a loss, keep reading for specific insights about key foods and nutrrients that can support your healing, ease pain, and help you feel a little more cared for after miscarriage.
Nutrition to support the emotional side of pregnancy loss
Miscarriage affects your whole being. You might feel a whirlwind of emotions—grief, sadness, anger—everything you feel is always and completely valid. While food can’t make those feelings go away, it can offer some comfort, support your mental and physical experience, and help your body recover.
Despite messages we receive to the contrary, there is nothing wrong with comforting yourself with foods and meals that help you feel loved and cared for. If a warming chicken soup, nostalgic snack, or your favourite chocolate treat can bring you some comfort, that’s something that’s perfectly acceptable to embrace right now.
Food really is powerful when it comes to supporting our emotions and mental health. Some of our most impactful nutrients here include omega-3s from salmon or flaxseeds, magnesium from leafy greens and nuts, and B-vitamins found in eggs and whole grains. These can all help balance your mood and ease the emotional weight you’re carrying.
If making meals feels overwhelming, lean on your support network. Ask loved ones to bring you nourishing dishes to help lighten your load.
Nutrition to nourish your body after a miscarriage
Your body, especially your uterus, needs time to heal after a miscarriage and certain nutrients can help support the key components of your physical healing including tissue repair, inflammation and pain.
Foods and nutrients that can support your physical healing include:
Iron-rich foods: Blood loss during a miscarriage can leave you feeling drained. Replenish your iron with red meat, beans, lentils, and spinach to help boost energy and recovery.
Vitamin C: This vitamin is a healing helper nutrient and helps with tissue repair and makes it easier for your body to absorb iron. Citrus fruits, bell peppers, and berries are great sources.
Omega-3 fatty acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s can help reduce inflammation and support healing.
Anti-inflammatory foods: Ingredients like turmeric, ginger, and garlic are known for their anti-inflammatory properties and can help ease discomfort. A warming turmeric Golden Milk Latte is a great recipe to provide both physical and emotional nutrition support.
Protein foods: Protein is the building block for tissue repair, and focusing on high protein foods like chicken, beef, tofu, fish, eggs, dairy can help support your healing.
You might also want to sip on herbal teas like red raspberry leaf tea, which is often used to support uterine health and is rich in the minerals that can support both healing and repletion after your loss, like iron, vitamin C, magnesium, and more.
Managing pain through nutrition
Pain and cramping can be part of the body’s natural healing process after a miscarriage. While pain medications can help, certain foods can also offer natural relief.
Try adding these to support pain management:
Ginger: Known for its anti-inflammatory properties, ginger can help reduce cramping and discomfort. Enjoy it as a tea or add it to soups and stews.
Omega-3s: As mentioned earlier, these fatty acids are powerful anti-inflammatories and can help with pain management.
Hydration: Staying hydrated is essential for recovery. Drink plenty of water and herbal teas to help alleviate pain and support healing.
Light, small meals: At first, you might find lighter, easy to digest meals are easier for you to eat and lower your pain as they put less pressure on the digestive system. Meals like soups, avocado toast, and oatmeal are some ideas.
Nourishing your nervous system
After a loss, your nervous system needs nourishment to navigate the stress, anxiety, and grief you may be experiencing. Incorporating foods that support your nervous system can help you feel a bit more grounded and calm
Look for:
Magnesium-rich foods: Magnesium helps calm the mind and ease anxiety. Leafy greens, nuts, seeds, and whole grains are great sources.
Calming herbs: Chamomile tea can help soothe your nerves, while adaptogenic herbs like ashwagandha may help manage stress.
Nourishing fats: Fats are important for your nervous system and mental health. Pick those like fatty fish, nuts and seeds, and olive oil.
Chocolate: Good for the body and soul, dark chocolate is a great source of magnesium, antioxidants, and anti-inflammatory compounds.
Repleting nutrients after a miscarriage for a future pregnancy
Even though the pregnancy didn’t go full term, it still placed nutritional demands on your body. Pregnancy is a nutritionally expensive task, with nutrients being used and needed in amounts much greater than before pregnancy. You deserve the same care, nourishment, and support that you see being recommended for postpartum care. No matter the length of your pregnancy, repleting nutrients is vital for your body, your healing, and for your fertility if you plan to try for another pregnancy in the future.
Focus on easy-to-digest, nutrient-packed foods that support healing, and help you get in key nutrients needed for nutrient repletion, especially if you intend to get pregnant again. Here are some of the nutrients to prioritize if this is the case for you:
Folate: Toss leafy greens like spinach into warming soups or stews, and use lentils as your protein in meals
Choline: Eggs are very high in choline and make the perfect light, easy to digest meal for comfort and pain management
Vitamin B12: Include beef in meals like beef stew or meatballs for a dose of B12 (as well as protein and iron, too).
How long should you wait before trying again?
The recommended waiting period before trying to conceive again can vary depending on the situation. Many healthcare providers suggest waiting at least one full menstrual cycle for uterine healing before trying again, but always consult with your doctor for personalized guidance.
Recipes for Healing After a Miscarriage
If you’re looking for healing and supportive recipes to nourish yourself after a miscarriage, here are a few I would recommend that use the strategies, foods, and nutrients mentioned here to support your recovery, uterine healing, pain, and comfort.
For more nutrition support and recipes
The Ultimate Preconception Nutrition Guide is a comprehensive guide full of recipes and nutrition support designed specifically to support your body on your journey to a health pregnancy and The Food Doula Cookbook has nourishing recipes for every stage of your pregnancy journey.
Taking care of yourself
Self-care is critical after a miscarriage, but it can be hard to prioritize when you’re grieving. Don’t be afraid to lean on others. Ask friends or family to help with meals, household tasks, or simply keeping you company while you focus on healing.
Some ways to take care for yourself:
· Nourishing soups and stews: These are easy to digest and packed with nutrients.
· Gentle movement: Short walks or gentle yoga can promote circulation and healing if you feel up to it.
· Rest and hydration: Keep yourself hydrated and give your body the rest it needs.
Remember, you deserve care and support after a miscarriage, just as you would after any pregnancy outcome. Lean on others and allow yourself time to recover, as much as you need.