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Eating After a Pregnancy Loss

Expert Insights from Libby Tearne, Senior Dietitian

Eating After a Pregnancy Loss

What’s happening in your body, and what might help

After a pregnancy loss, your body is still going through changes, even if others can’t see them. You might notice shifts in your appetite, energy, or digestion. Some days you may feel like cooking, other days you might just want toast. That’s normal.

There’s no single way to eat during recovery. Small, steady choices can support how you feel both physically and emotionally.

What Might Change

Some women feel nauseous or have no appetite for days. Others find themselves craving comfort food or reaching for sugar just to get through. Both are valid. You’ve been through something big, and it’s not just emotional. Your hormones are shifting. Your iron levels may have dropped. Your gut might feel sluggish or unsettled.

Everyone is different, but here are some things that can happen:

  • Nausea or aversion to certain foods
  • Constipation or loose bowels
  • Feeling tired, dizzy or weak
  • Craving carbohydrates or sweet food
  • Loss of appetite, or eating more than usual

 

None of this is wrong. It’s your body trying to find its footing again.

What Can Help

You don’t need a perfect meal plan. But you can give your body small supports:

  • Iron-rich foods like red meat, chicken, lentils, or spinach can help if you’ve had heavy bleeding.
  • Vitamin C (like citrus fruit or capsicum) helps your body absorb iron better.
  • Regular snacks with protein (like nuts, yoghurt, eggs or hummus) can help with fatigue and blood sugar drops.
  • Whole foods like fruit, veg, oats and wholegrains are easier on your system than highly processed food, but that doesn’t mean you can’t have toast or ice cream when you need it.
  • Water Even mild dehydration can make you feel more tired, foggy or bloated.
  • A Mediterranean-style approach. Plenty of plants, whole grains, lean proteins, olive oil and fish. This is often used as a base in general health care. It’s just one option, not a rule.

 

Try to listen to your body. What feels good might shift each day. That’s okay.

Things To Watch

If you feel dizzy, faint, or like your tiredness is getting worse, please check in with your GP. Same goes for ongoing nausea, bleeding, or if you’re struggling to eat at all.

Pregnancy loss is a whole-body experience. Food won’t fix everything, but it can be part of helping you feel steady again.

There’s no right or wrong way to eat after a pregnancy loss. Some days your body will guide you clearly. Other days, it won’t. Go gently.

Chung, Y., Melo, P., Pickering, O., Dhillon-Smith, R., Coomarasamy, A. and Devall, A. (2023) ‘The association between dietary patterns and risk of miscarriage: a systematic review and meta-analysis’, Fertility and Sterility. doi:10.1016/j.fertnstert.2023.04.011.

Dhillon-Smith, R., Easter, C., Quenby, S., Devall, A., Chung, Y., Melo, P., Coomarasamy, A. and Price, M. (2024) ‘The association between periconceptual maternal dietary patterns and miscarriage risk in women with recurrent miscarriages: a multicentre cohort study’, BJOG, 132, pp. 504–517. doi:10.1111/1471-0528.18022.

Hanani, H., Chhih, Y., Khibri, H., Ammouri, W., Maamar, M., Harmouche, H. and Mezalek, Z. (2023) ‘Biermer’s disease revealed by spontaneous abortions and iron deficiency anemia: a case report’, HemaSphere, 7. doi:10.1097/01.hs9.0000976964.65042.15.

Ichikawa, T., Toyoshima, M., Watanabe, T., Negishi, Y., Kuwabara, Y., Takeshita, T. and Suzuki, S. (2024) ‘Associations of nutrients and dietary preferences with recurrent pregnancy loss and infertility’, Journal of Nippon Medical School, 91(3), pp. 254–260. doi:10.1272/jnms.jnms.2024_91-313.

Khan, M. and Ali, S. (2023) ‘Significance of nutrition in preventing miscarriage, an ignored but modifiable risk factor’, Journal of the Pakistan Medical Association, 73(7), pp. 1564–1565. doi:10.47391/jpma.7952.

Miedziaszczyk, M., Ciabach, P., Grześkowiak, E. and Szałek, E. (2021) ‘The safety of a vegan diet during pregnancy’, Postępy Higieny i Medycyny Doświadczalnej, 75, pp. 417–425. doi:10.5604/01.3001.0014.9343.

Montagnoli, C., Santoro, C., Buzzi, T. and Bortolus, R. (2021) ‘Maternal periconceptional nutrition matters: A scoping review of the current literature’, The Journal of Maternal-Fetal & Neonatal Medicine, 35, pp. 8123–8140. doi:10.1080/14767058.2021.1962843.

Mistry, H. and Williams, P. (2011) ‘The importance of antioxidant micronutrients in pregnancy’, Oxidative Medicine and Cellular Longevity, 2011. doi:10.1155/2011/841749.

Silfvast, T. and Simberg, N. (2022) ‘Low serum ferritin level might be associated with an increased risk of miscarriages in infertility patients’, Human Reproduction. doi:10.1093/humrep/deac107.393.

Zych-Krekora, K., Sylwestrzak, O. and Krekora, M. (2025) ‘The critical role of iron in pregnancy, puerperium, and fetal development’, Journal of Clinical Medicine, 14. doi:10.3390/jcm14103482.

Vahid, F., Rahmani, D., Davoodi, S. and Hekmatdoost, A. (2021) ‘The association among maternal index of nutritional quality, dietary antioxidant index, and odds of miscarriage incidence: case-control study’, Journal of the American College of Nutrition, pp. 1–8. doi:10.1080/07315724.2021.1880987.

Wang, Q.J. and Lan, Y. (2025) ‘Long-term trends in the global burden of maternal abortion and miscarriage from 1990 to 2021: joinpoint regression and age-period-cohort analysis’, BMC Public Health, 25. doi:10.1186/s12889-025-22716-1.

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Need Immediate Help?

If you or someone you know is struggling during the postnatal period, it’s crucial to remember that immediate help is available. Here are steps and resources you can turn to:

In Urgent Situations:

  • Hospital Emergency: Visit your nearest hospital emergency department.
  • Ambulance: Dial triple zero (000) for immediate medical assistance.

Support Services:

  • Beyond Blue: Offers guidance for depression and anxiety. Call 1300 224 636.
  • Lifeline: Provides critical support and suicide prevention. Contact 131 114.
  • Women’s Domestic Crisis Service: For domestic violence support, call 1800 015 188.
  • WIRE (Women’s Information and Referral Exchange): For information and support, dial 1300 134 130.
  • PANDA (Perinatal Anxiety & Depression Australia): For perinatal anxiety and depression support, call 1300 726 306.
  • Parent Line: For parent support, reach out to 132 289.
  • Sands: Offers support for miscarriage, stillbirth, and newborn death issues. Contact 1300 072 637.

Remember, you are not alone, and reaching out for help is a step toward healing. Your well-being is important, and support is just a phone call away.