A miscarriage is heartbreaking. There is no way to replace the loss of a baby, no matter how early in the pregnancy it is. Unfortunately, most cases are not discussed openly even today. But it is very important to talk about miscarriages. It is important that we discuss this heart-wrenching loss outside of the doctor’s clinic.
Apart from emotional support, a woman also needs physical nourishment after a miscarriage. Losing a pregnancy can leave the body fragile. That is why it is important to know what foods to eat after miscarriage and what not to eat to not just recover from the miscarriage but also to prevent one in the future.
Best Foods To Eat After Miscarriage:
A miscarriage can cause bleeding and dizziness. It can also cause weakness. The food you eat during this time can impact your health greatly. Here are some foods you should eat after a miscarriage:
1. Iron Rich Foods:
As mentioned before, a miscarriage can cause heavy bleeding (1). That can cause depletion in the amount of iron in your body. You may even experience anemia and related symptoms due to your miscarriage. Feelings of weakness and fatigue are common after a miscarriage. That is why it is important to consume iron-rich foods after a pregnancy loss.
The best kind of iron to consume after a miscarriage is heme-iron. It is the kind of iron that is easily absorbed by the body. The best source of heme-iron is meat. So consume red meat in plenty after a miscarriage. But remember to cook it well. Avoid frying it. You can grill it instead.
Other sources of non-heme iron includes:
- Green leafy vegetables
- Brussels Sprouts
- Dried Peaches
- Pumpkin Seeds
- Sesame Butter (Tahini)
- Brown Rice
- Dark Chocolate
Apart from consuming these iron-rich foods, try consuming foods that are rich in Vitamin C. These foods can help in better absorption of iron by the body. Fruits like papaya, strawberries and grapefruits should be a part of your post-miscarriage diet.
2. Calcium Rich Foods:
During pregnancy, your body’s calcium reserves can plummet (2). That is why it is important to consume foods that are rich in calcium. Some of the best sources of calcium are:
- Dairy products
- Seafood like salmon and sardines
- Dried fruits
- Dark green leafy vegetables
3. Feel-Good Foods:
Mourning the loss of a baby can plunge you into depression. It is not easy to make peace with the loss of dreams and hopes. The feeling of depression varies among women. Some women can bounce back pretty easily after a miscarriage while others can mourn for months and even years. No matter the category you fall in, you are a survivor. How you deal with your loss is nobody else’s business. But you can consume some comfort food to help deal with post-miscarriage depression.
You can consume foods rich in magnesium to recover from depression (3). Some of the foods you can try include:
- Plain chocolate
Magnesium not just helps you deal with depression but also helps your body’s energy production, cell repair as well as nerve and muscle functions.
4. Fruits And Vegetables:
You also need to consume ample amounts of fruits and vegetables to get the nutrients your body needs after a pregnancy loss.
Foods To Avoid After Miscarriage:
A healthy diet doesn’t just mean consuming nourishing food. It also means saying no to food that is not good for your body! Some of the foods you should avoid after miscarriage includes:
1. Low-Fiber Starches:
Carbohydrates provide your body with the fuel it needs and also controls your body’s sugar levels. But refined grains or low-fiber starches can have an adverse impact on your body. They can cause rapid fluctuations in your body’s sugar levels. That is why it is important to limit the amount of low fiber starch in your diet. Avoid foods like:
- Instant rice
Avoid sugary foods with a high glycemic index as they too can cause fluctuating blood sugar levels. Say no to foods like:
- Carbonated drinks
3. Fatty Milk And Meats:
After a miscarriage, it is important to avoid inflammation that can cause you pain and discomfort. The fats in meat and dairy products can cause inflammation. So avoid the following foods after a miscarriage:
- Whole milk
4. Junk Food:
You may crave junk food, and it is okay to eat some in moderation. But do not make junk food your main course after a miscarriage. Junk food will just fill you with empty calories and prevent you from consuming nutrient rich food that your body needs right now.
5. Soy Products:
Soy is good for your health; there is no doubt about that. But it is also full of phytate, which prevents your body from absorbing iron. So, limit the amount of soy you consume after a pregnancy loss.
Apart from these foods, you should also avoid food that are good breeding ground for bacteria, to avoid infection. Avoid foods like:
- Soft cheeses
- Unpasteurized dairy products
- Raw meat
A miscarriage is hard on the body and mind. So, talk about your loss. Mourn it. You are allowed to cry, to lose ‘it’ at times, and to take it easy. But don’t compromise with what you eat. Food may be the furthest thing from your mind right now, but your body needs it. And the right food will also help prevent a future miscarriage.
Surround yourself with people you love and pamper your soul. Try and hold strong. This too shall pass, we promise.
Why do you think people still treat miscarriage as a taboo? Share your views with us.