How to Re-nourish Your Body After Miscarriage

Pregnancy loss is something we support in clinic far more often than we would like.

Miscarriage can be an incredibly painful experience, both physically and emotionally. And whilst everyone’s experience is different, one thing remains the same:

Your body deserves time, nourishment and compassion.

There is no “right” way to grieve, and there is no set timeline for feeling like yourself again. Your recovery will be personal to you.

Nutrition can't take away the pain of pregnancy loss, but nourishing your body can be one small way of supporting yourself as you recover physically and emotionally.

Here are some of the conversations we'd be having with you in clinic.

1. Rebuild your iron stores 

Depending on your circumstances and the amount of blood loss you've experienced, your iron stores may need some attention after miscarriage.

Iron is essential for oxygen transport and energy production, and low iron stores can contribute to tiredness and fatigue.

Iron-rich foods include:

• Red meat

• Liver

• Poultry (particularly the darker cuts of meat like thighs)

• Lentils and beans (although much less bioavailable than animal sources)

• Dark green leafy vegetables like spinach (again, less bioavailable)

  
  

Vitamin C can help improve the absorption of plant-based iron, so try pairing iron-rich foods with foods such as berries, kiwi, peppers or citrus fruits.

If you're concerned about your iron levels, speak to your GP, healthcare provider or IVF clinic about whether blood testing is appropriate before starting an iron supplement.

2. Nourish yourself with warming, nutrient-dense foods 

After pregnancy loss, you may not always feel like preparing complicated meals.

This is where simple, nourishing foods can be really helpful.

Warming foods in particular, often feel comforting as well as nourishing - think soups, stews and ramens. Bone broth can be used as a base for these, providing protein and amino acids alongside a comforting, easy-to-digest meal. I’m a big fan of Freja who offer a wide range of bone broth products - from instant bone broth to bone broth shakes. And if you have lost your appetite at all, simply sip on some bone broths to obtain all the benefits.

3. Prioritise fibre 🥦

Fibre is important for digestive health, blood sugar regulation and supporting a healthy gut microbiome.

Try to include a variety of fibre-rich foods throughout the day, including:

🥦 Colourful vegetables

🍓 Fruit and berries

🫘 Beans and lentils

🌾 Wholegrains

🌰 Nuts and seeds

Don't worry about getting everything perfect. Simply adding an extra portion of vegetables or a handful of berries to your day is a positive step. You could also try smoothies to add a few of these foods in, in one go. 

4. Don't forget healthy fats 

Healthy fats are an important part of a balanced diet and provide essential fatty acids alongside fat-soluble vitamins. Our brain is 60% fat and omega 3 in particular may support brain health and anxiety.

Include foods such as:

• Oily fish

• Avocado

• Extra virgin olive oil

• Nuts

• Seeds

• Nut butters

  
  

Oily fish, chia seeds and walnuts are good sources of omega-3 fatty acids, which support overall health and healthy inflammatory processes.

5. Support your mood with nourishing foods 

Grief can affect appetite, energy and mood, and sometimes eating can feel like another thing you need to think about.

Foods containing tryptophan, an amino acid involved in serotonin production, include eggs, dairy, oats, turkey, pumpkin seeds and bananas.

But please don't feel that you need to eat certain foods to “fix” your mood.

Food is one small part of supporting your wellbeing, and it's completely normal for appetite and eating patterns to change while you're grieving.

6. Rest without guilt 

This one isn't nutrition-related, but it's just as important.

Your body has been through a physical and emotional experience, and you don't need to rush back to your normal routine before you're ready.

Rest when you need to - think naps, early nights, and saying no to things that don’t serve you.

You don't have to “bounce back”.

7. Protect your sleep 

Sleep can be difficult after pregnancy loss, particularly when your mind is busy processing everything that has happened or hormones are adjusting.

Where possible, create a calming evening routine and give yourself permission to prioritise rest.

If your sleep is significantly affected or you're struggling emotionally, speak to your GP or healthcare provider. You don't have to navigate this alone.

8. Give yourself permission to pause

If you've been taking a long list of supplements during your fertility journey, you may feel pressure to continue taking everything.

But sometimes, you need a break.

Depending on your individual circumstances, it may be appropriate to pause certain supplements while you recover. Always check with your healthcare professional before stopping prescribed medication or supplements that have been specifically recommended for you.

There is no prize for doing everything perfectly.

9. Get outside when you can 

A gentle walk in nature isn't always about getting your steps in.

It's simply about giving yourself some fresh air, movement and space and it can be a huge mood booster that is actually backed up by science. 

Even a short walk can provide a change of scenery when everything feels heavy.

And if you don't feel like going for a walk one day? That's okay too.

Most importantly, be kind to yourself 

There can be so much pressure after miscarriage to work out what went wrong, what you should change and how quickly you should try again.

Please remember that your miscarriage was not your fault.

You don't need to earn your recovery by doing everything “right”.

Healing isn't linear, and neither is grief.

Some days you may feel ready to move forward, and other days you may feel like you're right back at the beginning. Both are completely valid.

Nutrition can be one way of caring for your body during this time, but emotional support is just as important.

If you've experienced pregnancy loss and would like personalised support as you navigate recovery and prepare for the future, book in a complimentary call with one of our team.