Animal sources provide Heme-iron.
Add beef broth, bone broth, red meat, fish and sea food.
Non- heme iron is found in plant sources, green leafy vegetables. kale, spinach, chard, lentils, seeds.
I personally add pomegranates and beets to my diet to have that red color food that can increase rakta dhatu.
Vitamin C also plays a vital role in absorption of iron. the days you eat iron rich food, try including vitamin C, grapefruit , oranges, limes and lemons.
2. Calcium-rich Foods
My mom loads me up with milk. during pregnancy even if it was just few weeks, fetus absorbs enough calcium out of the bones of mother to be. It is need for the fetus to develop healthy heart, nerves and other organs.
In case of miscarriage all that calcium is eliminated along with the pregnancy tissue, causing a calcium deficiency in the woman. Hence, it is important for women to eat calcium-rich foods.
3. Folate-rich Foods
Many women who experience a miscarriage plan to try to conceive again after recovery. My suggestion is to include folate in your diet.
Folate is found in avacados, pumpkin seeds, dark green leafy vegetables like spinach, kale, and romaine lettuce. It is also found in asparagus, broccoli, citrus fruits, lentils, peas, avocado, ladies finger, squashes, Brussels sprouts, seeds, and nuts. Palak, okra.
4. Food increasing magnesium
Magnesium rich food is crucial after a miscarriage as women go through trauma and loss, that can lead to depression. research indicates that deficiency in magnesium is linked to depression. consuming serotonin producing food helps overcome any low feeling. Magnesium rich food reduces anxiety and depression. Super foods like cacao nibs, goji berries, steel cut oats, are all great source of magnesium.
5. Seasonal Fruits and vegetables
Now a days we have the luxury of buying exotic vegetables and fruits from different countries. Our body is not made to consume unseasonal fruits and vegetables. According to ayurveda it causes different imbalance depending on when we consume it. Studies show, a women who ate plenty of seasonal fresh fruits and vegetables in their diet post miscarriage showed 50% lower risk of future miscarriages.
Proteins help cell rejuvenation on all levels. Consuming good proteins according to your lifestyle is very important. eggs, poultry, chicken, beef, pork, shrimp all are good sources of protein rich foods. Vegetarians sources of proteins are lentils, cheese, dairy etc
7. Dry fruits
Dry fruits have all kinds of minerals that needed for the body. they are great source of fiber. Women need extra nutrients after losing tissues and there is general weakness in the body. Dry fruits and nuts add strength to body and recover faster.
What Foods to Avoid After Miscarriage?
There are some foods that are very unhealthy and can cause harm if consumed excessively post miscarriage. Below is a compilation of what not to eat after a miscarriage.
1. Frozen and fast food.
Processed and packed foods are termed as junk. junk and fast foods include anything that is frozen, pani puris, samosas, chips, French fries, potato wedges, pizzas, burgers, doughnuts etc. These contain trans-fats that cause inflammation in the body and cause obesity and heart disease if consumed excessively. This also doesn’t provide any nutrients and may be cause of PCOS Eating excess junk food increases the risk of miscarriage in women and also causes depression.
2. no fiber and high carbs
We love the taste of refined carbohydrates present in processed food are harmful to the body as they are high in carbs but low in fibre. Avoid processed foods like noodles, instant rice, Indian snacks like biscuits, savories, mixtures, and Indian bread like naan, parota, kulcha etc. that are made of refined white flour or Maida. Add whole wheat and whole grain to your diet to nourish your body inside out
Now a days, Soy has made its way into everything. even though it is a rich source of protein, it can cause hormonal imbalances when consumed in excess quantity. research suggests that soy hinders the absorption of iron. Avoid soy, soy bean oil, multi grain flours with soy etc.
We now eat more sugar than whole of our generations before. Sweets and sugary foods can cause your blood sugar levels to shoot up alarmingly. This fluctuation of blood sugar levels will slow down the healing process. Breakfast like muffins, corssint, jellies all include high amount of sugar. Please be aware of choosing right food as your body needs most care.
A miscarriage is a painful and confusing period of a women’s life. Recovery period is greatly influenced by what you include in your routine and diet you follow. Our body is finally reflection of what our thoughts are. Keep your thoughts clean, a diet that includes wholesome food with plenty of vegetables and fruits. Eat in moderation. surround yourself with happy people to overcome this hurdle in your journey.