Nutrition for healing after pregnancy loss
Recovery from pregnancy loss or miscarriage takes time, both physically and mentally. The journey of recovery will look different for everyone and finding ways to support yourself during this time is important. In this blog post, we will discuss some of the nutritional strategies you can use to support your healing.
Although it can feel incredibly isolating to experience one, miscarriage is a common occurrence. It’s estimated that around 10 to 15% of known pregnancies will end in miscarriage, i.e. an early pregnancy loss before 20 weeks gestation. If we include very early first trimester losses (which many may not even realise have occurred) this percentage is likely much higher.
As nutrition plays a key role in fertility and pregnancy, so too is it important to look after yourself nutritionally as you recover from early pregnancy loss.
The body has experienced a truly traumatic event, both physically through blood loss and perhaps from surgery, as well as from emotional stress where feelings of grief, guilt and perhaps shame are all normal and common.
Finding ways to support yourself during this time is important and eating a balanced and nutritious diet is one modifiable way you can allow your body and mind to heal and recover.
Foods for recovery from miscarriage
To help with your recovery, aim to include some of the following foods that contain the essential nutrients and vitamins to support you as part of a balanced diet.
Iron rich foods
Iron rich foods include red meat, poultry, seafood, eggs, beans, lentils, whole grains, dark leafy greens, dark chocolate, nuts and seeds.
Including these foods regularly in your meal planning can help with your recovery, especially after heavy bleeding which can put you at increased risk of iron deficiency. Iron rich foods can also address the fatigue and exhaustion that often comes with pregnancy loss - low energy levels can be exacerbated by iron deficiency so it’s really important to keep those levels topped up.
There are two types of iron to be aware of:
heme (that comes from animals and more is readily absorbed by the body); and
non-heme (that comes from plants).
If you’re more of a non-heme iron eater, make sure to read the part on vitamin C below!
Foods that contain Vitamin C
Sources of vitamin C include papaya, orange, lemon, lime, grapefruit, kiwi, tomatoes, spinach and strawberries.
Vitamin C is important for all stages of tissue healing and repair, as it acts as an antioxidant (helping wounds to heal quickly and safely) as well as supporting collagen formation (helping tissue to rebuild).
Including foods high in vitamin C is really important if you are having lots of non-heme (plant) iron, because vitamin C will aid in iron absorption. You can combine non-heme iron with vitamin C, for example by serving chickpeas in a salad with tomatoes and lemon juice. Vitamin C foods also have the added benefit of supporting your immune system.
High protein foods
Protein is an essential macronutrient that helps the body to heal. Amino acids derived from protein are used for cell growth, muscle and tissue repair. Adequate protein also helps our immune system to function optimally.
Higher protein foods include red meat, poultry, seafood, eggs, beans, lentils, dairy products, soy products like tofu, nuts and seeds.
Try to include a source of protein with each of your meals and snacks across the day. A palm-sized piece of protein is a simple general guide for main meals. Easy snack protein options include nuts, seeds, Greek yoghurt, boiled eggs and nut butters.
Carbohydrates!
After miscarriage the body needs all the energy reserves it can get as feelings of weakness and fatigue are a common side effect of pregnancy loss. Carbohydrates are a readily available source of energy for the body and help rebuild the body’s energy reserves.
Not to mention, carbohydrates are absolutely a positive mood food. Our brain needs glucose to function and prefers to get this energy from carbohydrates. If you feel drained, light-headed or a bit foggy, you may actually need some more carbohydrates. There’s such negative messaging around carbohydrates and it’s totally misguided.
Choose complex carbohydrates like brown rice, whole grain bread, pasta, oats, whole grain crackers and quinoa to support your body and mind with consistent energy during recovery.
Nuts and seeds
These little crunchy superstars are a nutritional powerhouse when eating for recovery. They are a source of omega-3 (omega-3 is found in walnuts, flaxseed, hemp seed and chia seeds), vitamin E, zinc, magnesium, folate, fibre and iron. Mood boosting foods that contain magnesium and omega-3 are protective against inflammation and may help to reduce our risk of depression.
The great thing about nuts and seeds is that you don’t need to cook them, they last for ages and they’re just super convenient. Munch on a handful or sprinkle them on your breakfast.
Hydration
We know that water is key to our survival, and after pregnancy loss the body is often depleted of essential nutrients and fluids. To support the body and its metabolic processes needed for repair, ensuring you are consuming adequate fluids is important.
The priority is to consume lots of water, although other liquids like juices, soups, stews and broths can also be helpful in improving your total fluid intake.
If you have been on any pain relief or had to undergo a surgical procedure, having lots of hydration and choosing high fibre carbohydrates like those discussed above can also really help to keep your bowels regular. Sometimes bowel movements can become a little sluggish due to certain medications.
Add in supportive foods, don’t aim for perfection
While supporting your physical recovery from miscarriage is important, also be aware of your mental and emotional state during this time.
Food can represent comfort and safety and provide much needed stability in a time fraught with change and uncertainty. By focusing on the things that bring you joy and happiness as well as nourishment and sustenance you are creating a holistic framework to your recovery.
The list of nutrition tips provided in this article is shared with the intention that you have some ideas of foods to add into your meals. But don’t ignore your body’s cravings for your favourite foods and comforting foods. All foods fit in a balanced diet, please practise kindness and enjoy a variety of meals, not all of them have to be super nutritious!
The next step
When you believe that your body and mind are ready to try again, food and nutrition can play a key role in supporting a healthy and lasting pregnancy. Stay tuned for Part 2: Protective nutrition for pregnancy after loss.
If you have experienced loss and need further support, we recommend:
For personalised nutrition support during this time, please don’t hesitate to reach out and book a complimentary 15 minute call to discuss your unique needs and start building a recovery plan.
This article was co-authored by student nutritionist and our wonderful nutrition intern, Sarah Doust.