Post-Miscarriage: What to Eat to Recover Properly

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We’re sorry you’re going through this. It’s likely that you or someone you care about has had a miscarriage if you’re reading this. Know that you are not alone and that getting better is very important.

Miscarriages occur more frequently than most people realise. About 10 to 20 pregnancies in Singapore end in this manner. However, despite the fact that miscarriages are more frequent than we realise, there is a lack of discussion regarding the importance of both physical and emotional recovery.

Why Post-Micarriage Nutrition Matters

Even if the pregnancy does not end at term, your body still endures a lot. Blood loss occurs, hormone changes, and your body requires time to adapt, particularly if the miscarriage occurred later. It may resemble postpartum recuperation.

Therefore, it is beneficial to give your body time to rest and consume the proper foods, similar to what happens during postpartum confinement. You can nourish your body and promote internal healing by following a traditional Chinese confinement-style diet.

What to Eat After a Miscarriage for Recovery

Restore Blood and Prevent Anaemia

It’s normal to lose a significant amount of blood post-miscarriage, so it’s critical to support your body and prevent fatigue or weakness.

These foods can be beneficial:

• Red meat, pork liver, spinach, kale, beans, and eggs are examples of foods that are high in iron.
• Folate-rich vegetables such as kailan, spinach, broccoli, and amaranth.
• Sources of vitamin B12 such as dairy, eggs, and fish.
• Remember red date tea, a traditional favourite that promotes and nourishes blood recovery.

Heal Your Body

Your body, especially your uterus, is working hard to rebuild and repair itself. Increase your intake of nutrients that help in tissue repair to promote healing:

• Lean meat, chicken, tofu, eggs, and soybeans are examples of protein.
• Leafy greens, pumpkin, and carrots are good sources of vitamin A.
• Vitamin C are great for collagen and healing and can be found in papaya, cauliflower, and broccoli.
• For Copper and Zinc sources, take whole grains, shellfish, nuts and seeds.

Quick tip: At every meal, aim to have ¼ of your plate full of protein!

Boost Energy

It’s normal to feel exhausted during recovery. The secret is to give your body the correct kind of carbohydrates:

• For healthy carbohydrates, take whole-wheat bread, brown rice, sweet potatoes, and oats.
• Starchy vegetables such as potatoes, corn and pumpkin.
• Add wholegrains to white rice.

Reduce refined carbohydrate intake (such as white bread, white rice, and sweets) to help maintain more consistent energy levels throughout the day.

Handle Lactation

It can be uncomfortable to continue to produce breast milk even after a miscarriage. Here is how these post-miscarriage foods can help you:

• Engorgement can be relieved by applying cold cabbage leaves to your breasts.
• Lower milk production with herbs like peppermint and parsley.

It’s okay to feel emotional about this. Treat yourself with kindness while your body adapts.

Care For Your Mental Health

Comfort food can benefit your mental health in addition to satisfying sweet cravings:

• Magnesium can be found in dark chocolate, which is helpful in improving depressed moods.
• Foods high in omega-3, such as sardines, mackerel, and salmon, are excellent for your mood and brain.
• Fruits and vegetables are high in antioxidants to help improve your physical and mental well-being. It can be found in citrus, leafy greens, and berries.

Studies show that omega-3 DHA can even lower the risk of anxiety and depression by reducing inflammation in the brain. Don’t feel bad about taking care of yourself; it is a part of the healing journey.

Reduce Fatigue From Blood Loss

It is common to feel exhausted after heavy bleeding. This could be a sign of low iron levels. Here’s how to boost your body:

• Liver-type dishes like Tian Wei’s Braised White Vermicelli with Pork Liver
• Soups high in iron, like Pork Ribs with Mushrooms or Fortune Herbal Chicken
• Before taking any iron supplements, consult your doctor.

Remember that vitamin C and red date tea can also improve your body’s absorption of iron!

Stay Hydrated

Your body loses a lot of fluids due to blood loss, potential lactation, and all your emotions combine together.

• Water should be consumed frequently throughout the day.
• Or try Tian Wei’s soupy dishes like Fish Maw Nourishing Soup and King Oyster Mushroom Chicken Soup.
• Drink frequently to prevent symptoms of dehydration, like headaches and constipation.

Keep the fluids coming to ensure your body stays hydrated.

Reduce Inflammation

Consuming foods that help reduce inflammation can be very helpful for both mental and physical healing.

• Try Mediterranean cuisine, such as Moroccan Chicken or seared salmon.
• Eat a lot of vegetables and seafood, and try to get at least two servings of fish every week
• Or can try what Tian Wei Signature has to offer, such as:

• Salmon Seared with Cauliflower Cream
• Coq Au Vin
• Thai Lemongrass Fish
• Fenugreek Green Papaya Milky Fish Soup

Tasty and healing, it’s a win-win solution!

Wrapping Up

Miscarriage is a difficult experience on both physical and emotional levels. Like after giving birth, your body needs time, attention, and the right post-miscarriage foods for recovery. Regardless of how the pregnancy ended, recovery is important.

Our meals at Tian Wei Signature are specifically designed to help in healing. We are available if you need assistance during this delicate time.

Do you need someone to talk to? Our helpful staff is always available to assist you in selecting a post-miscarriage diet, or you can browse our menu here.

Frequently Asked Questions

Q1: How long should I follow a post-miscarriage diet?

A: It is recommended to follow a recovery-focused diet for about 4-6 weeks, similar to the postpartum period. This gives your body a lot of time to heal, replenish lost nutrients, and regain strength.

Q2: Can I drink herbal soups after a miscarriage?

A: Yes. Many herbal soups, such as red dates tea and blood-nourishing broths, can help in healing. Just make sure it is not too heaty or harsh. Check with TCM physician if unsure.

Q3: What if I don’t have much of an appetite?

A: Start with lighter meals such as soups and porridge. Add small servings of protein and iron-rich ingredients. Gentle teas like red dates or ginger tea can help stimulate your appetite too.

Q4: Are Tian Wei Signature meals suitable for miscarriage recovery?

A: Yes! Our meals are thoughtfully designed for postpartum and post-miscarriage recovery as it is packed with healing ingredients, iron, protein, and anti-inflammatory foods.

Q5: Should I avoid any food after a miscarriage?

A: Avoid cold or raw foods if you follow TCM principles. Also limit caffeine, alcohol, and overly processed foods, which can slow down healing.