Healing After Miscarriage: A Nutrition-Focused Recovery Guide with Insights from Dr. Seon-Hwa Jeong

Experiencing a miscarriage can be profoundly disorienting, both physically and emotionally. While every woman’s experience is unique, recovery often begins with nourishment—of the body, the mind, and the spirit. According to Dr. Seon-Hwa Jeong, a gynecologist at Second Spring Women’s Clinic, “Supporting the body through intentional nutrition is one of the most powerful ways to aid the healing process after loss.”

Understanding What Your Body Needs Post-Miscarriage

Hormonal fluctuations and physical symptoms like cramping or blood loss can drain essential nutrients and energy. These changes not only impact your physical health but can amplify emotional strain. A recovery diet isn't just about replacing nutrients—it’s about restoring balance.

"We often see patients dealing with fatigue, anxiety, and even confusion about what to eat," says Dr. Jeong. "Our goal is to simplify that process with targeted nutrition support."

The physical symptoms after a miscarriage vary widely. Some women experience heavy bleeding and severe cramping, while others may go through a more subtle and delayed physical response. However, most patients will encounter a depletion in vital nutrients, and in many cases, hormonal imbalances that can linger for weeks. These changes can disrupt sleep, appetite, and overall energy levels.

Dr. Jeong emphasizes that addressing these imbalances early helps speed up recovery: “Your body is incredibly resilient, but it needs the right tools. Nutrition gives it those tools.”

Nutrients That Aid in Recovery

Here are some key nutrients Dr. Jeong often recommends, each contributing uniquely to post-miscarriage healing:

• Iron: Replenishes red blood cells lost during bleeding. Look for iron in lentils, red meat, and dark leafy greens. Iron deficiency can lead to anemia, fatigue, and dizziness. Pairing iron-rich foods with vitamin C sources (like bell peppers) can enhance absorption.

• Folate (Folic Acid): Promotes cellular repair and is essential if you're considering future pregnancy. Found in legumes, avocado, and citrus. Folate also supports brain function, which can aid in mental clarity during emotional recovery.

• Vitamin C: Enhances iron absorption and supports immune recovery. Try bell peppers, strawberries, and kiwi. Vitamin C also assists in tissue repair and adrenal support, helping the body regulate stress hormones.

• Omega-3 Fatty Acids: Reduce inflammation and stabilize mood. Sourced from flaxseeds, walnuts, and fatty fish. Omega-3s play a role in brain function and may ease symptoms of depression and anxiety.

• Protein: Crucial for tissue repair and energy. Include tofu, eggs, and poultry regularly. Protein also stabilizes blood sugar, helping to avoid mood swings and energy dips.

• Magnesium: Supports muscle relaxation, stress reduction, and quality sleep. Magnesium can be found in pumpkin seeds, spinach, and dark chocolate.

• Zinc: Aids in tissue healing and immune defense. Found in seafood, pumpkin seeds, and legumes.

Rebuilding with Real Food: Doctor-Approved Choices

Instead of overwhelming patients with food lists, Dr. Jeong encourages focusing on what your body responds well to:

• Bone broth soups: Mineral-rich and easy to digest, they soothe the gut and support hydration.

• Leafy greens and cruciferous vegetables: Help with detoxification and hormonal regulation.

• Whole grains like quinoa and barley: Provide fiber and support steady energy release.

• Seeds (chia, pumpkin): Offer zinc and magnesium—two nutrients vital for mood and immune health.

• Avocados: Rich in healthy fats and fiber, they help stabilize blood sugar and support hormone production.

• Fermented foods: Yogurt, kimchi, and miso support gut health, which is closely linked to immunity and mental wellness.

Dr. Jeong also suggests making food preparation a mindful practice: “Something as simple as preparing a comforting soup or smoothie can become an act of self-care. It’s a way of telling your body, ‘I’m here for you.’”

What to Avoid During the Healing Window

Healing also involves letting go of what doesn’t serve your recovery. Dr. Jeong suggests minimizing:

• Processed foods: These increase inflammation and lack restorative nutrients.

• Alcohol and excessive caffeine: Can disrupt hormone regulation and emotional equilibrium.

• High-sugar snacks: Spike blood sugar and may trigger mood swings.

Some women also experience digestive changes post-miscarriage. Dr. Jeong advises observing how different foods affect your body and avoiding anything that feels heavy, irritating, or causes bloating.

Supplements That Support Recovery (When Needed)

Supplements can fill in nutritional gaps, especially during the first few weeks after miscarriage. Dr. Jeong notes:

• "If lab work shows low iron or vitamin D, supplementation is essential—but only under supervision."

Common recommendations include:

• Iron (especially if anemic)

• Omega-3s (for mood and inflammation)

• Vitamin D (to support immune and emotional health)

• Magnesium (for stress reduction and muscle function)

• B-Complex Vitamins: Important for energy metabolism and mood regulation

• Probiotics: To restore gut flora disrupted by stress or antibiotics

Every supplement plan should be tailored. “We test first, recommend second,” Dr. Jeong advises. “There’s no one-size-fits-all supplement.”

Emotional Recovery Through Nutrition

The emotional aftermath of miscarriage is often under-discussed. “Many of our patients don’t expect the emotional rollercoaster,” says Dr. Jeong. “Nutrition won’t solve grief, but it can support resilience.”

Dr. Jeong recommends mood-supportive foods like:

• Magnesium-rich dark chocolate

• Chamomile tea

• Blueberries and other antioxidant-rich fruits

• Walnuts and flaxseed for omega-3s

• Complex carbs like oats that help in serotonin production

Studies have shown that nutritional deficiencies—especially in B vitamins, omega-3s, and magnesium—can worsen symptoms of depression and anxiety. Addressing these can be a meaningful first step toward emotional equilibrium.

Patient Stories: Finding Strength Through Food

Emily, 30, shared how small dietary changes helped her feel grounded: "I started drinking bone broth daily and added spinach to my meals. Within two weeks, my energy felt more stable, and I wasn’t crying as much."

Mina, 38, focused on omega-3-rich meals: "I didn’t expect food to help my mood, but the fish oils and walnuts made a difference. I felt calmer."

Naomi, 35, suffered a second-trimester miscarriage and was reluctant to eat at all. With Dr. Jeong’s guidance, she gradually introduced smoothies with banana, nut butter, and oats. “It wasn’t just nourishment,” she says. “It was healing in a cup.”

Rest and Routine: The Often-Forgotten Pillars

Nutrition is powerful, but rest amplifies its effects. "Your body heals most during sleep," Dr. Jeong reminds patients. "Recovery is not just about doing more, but doing less—intentionally."

She recommends:

• Prioritizing 8–9 hours of sleep

• Avoiding intense exercise for 2–4 weeks

• Creating calming rituals like nightly herbal tea or short walks

Meditation, journaling, or light yoga can help reconnect mind and body. Dr. Jeong emphasizes that emotional healing often lags behind physical recovery, and that’s normal. “Grief doesn’t follow a calendar,” she says. “Be gentle with yourself.”

Expert Recovery Support at Second Spring Women’s Clinic

At Second Spring, recovery plans are not one-size-fits-all. Dr. Jeong and her team craft personalized care that blends clinical assessments with emotional support. Whether it's a post-loss nutrition session or hormone panel testing, every patient receives holistic, respectful care.

Second Spring’s services include:

• Nutritional counseling post-miscarriage

• Hormonal testing and rebalancing

• Support groups and guided grief counseling

• Fertility planning for future pregnancies

"We aim to help women not just recover, but reconnect—with their bodies, their emotions, and their future hopes," says Dr. Jeong.