The Healing Harvest: Gentle Recovery After Miscarriage
I’d like to first start by saying mama, I’m so sorry that you’ve found yourself reading this blog. Know that you are not alone, as isolating as this feels right now. I pray for so much healing and peace for you.
In this post, I’ll walk you through what happens nutritionally after miscarriage, which nutrients matter most, and how to gently replenish your body’s stores.
Take TIme for you:
It is so easy to think we’re going to just “push through” and work through it, by doing “what we usually do” and I need you to know, you need to grieve this in whatever way feels right for you. Take time to prioritize self-care in it’s entirety. There is no one-way to self-care… bubble baths with the light off, a coffee with your bestie, a sleepover with your mom, a mani/pedi, massage, facial, a good walk in the sun with no headphones in…. whatever feels right for YOU. Know this does NOT need to look any certain way.
Understanding what the body has just been through:
Even early pregnancy draws heavily on your nutrient reserves; iron, folate, vitamin B12, zinc, and omega-3 fatty acids are especially in demand. After a miscarriage, your body is:
Recovering from blood loss (which can deplete iron, zinc, and B vitamins).
Healing uterine tissue (which needs protein, vitamin C, and minerals).
Regulating hormones (which relies on healthy fats, protein, and micronutrients like iodine and selenium).
Managing inflammation and emotional stress (which increases your needs for antioxidants, omega-3s, and magnesium).
Nutritionally: rebuild & replenish
Regardless of “how far along” you were, there is micronutrient rebuilding and tissue shrinkage and potentially regeneration that has to go on. So, prioritization of foods like WARM collagen based protein sources helps to support tissue healing and regeneration. It’s actually a cultural tradition that has been seen to expedite healing and recovery.
From a micronutrient perspective, virtually everything is necessary but putting an emphasis on:
iron
B12
Zinc
Folate
Vitamin C
Magnesium
Choline
Omega-3’s
Protein
& we’ll walk through exactly how to do this.
Prioritize protein
Protein is your body’s repair material. Without enough, healing slows and hormones stay imbalanced longer.
Aim for 30g of high-quality protein per meal, focusing on:
Eggs
Greek yogurt or cottage cheese
Poultry, beef, or fish
Collagen peptides (great in coffee or smoothies)
Protein also stabilizes blood sugar, which is crucial for hormonal balance after pregnancy loss and I completely understand if nutrition and eating feels impossible right now, using supplemental forms is just fine, too. Whatever you need to do to get by right now, mama.
Healthy Fats for Hormone Recovery
After a miscarriage, your body’s reproductive hormones (estrogen, progesterone) fluctuate significantly. Adequate healthy fats are essential for stabilizing them. I can’t speak volumes to the benefit that fat has for us women, enough. When I calculate macros for my pregnant gals (not because I believe in tracking but rather because I want to be sure they’re eating adequate amounts), it’s almost always upwards of 100g/day. It’s THAT powerful and something to absolutely NOT fear.
Include:
Avocado
Olive oil, avocado oil
Nuts and seeds, especially 2 brazil nuts/day.
2-3 eggs per day (also a protein)
Fatty fish
Pastured butter or ghee
These fats also help absorb fat-soluble vitamins like A, D, E, and K.
Where we can find iron rich foods:
Iron rich foods will help to replenish what we lost through blood, while providing the body with energy
Sources include:
Beef liver
Beef
Bison
Venison
Dark meat turkey
Chicken thighs
Oysters
Egg yolks
Lentils
Spinach
Pumpkin seeds
Truly, my favorite form of Iron is beef liver, linked below.
Where can we find folate rich foods:
Folate is one of the most important nutrients to replenish after miscarriage. It’s needed for:
Red blood cell formation (especially after blood loss)
DNA repair and cell growth
Hormone balance and detoxification of excess estrogen
Reducing risk of future pregnancy complications.
Sources include:
Dark leafy greens (spinach, kale, romaine, collard greens)
Asparagus
Brussels sprouts
Avocado
Lentils, black beans, and chickpeas
Beets
Citrus fruits (oranges, papaya)
Beef liver (one of the densest natural sources)
Sunflower seeds
💡 Folate is heat-sensitive, so enjoy some of these foods raw or lightly steamed to preserve the nutrient.
The MTHFR Gene & Why It Matters
Many women have heard of the MTHFR gene, but don’t know what it really means. MTHFR (methylenetetrahydrofolate reductase) is an enzyme that helps convert folate into its active, usable form (5-MTHF). This form is necessary for methylation, a process that impacts detoxification, hormone balance, neurotransmitter production, and fertility.
How Common Is It?
About 40–60% of the population carries some variation (mutation) of the MTHFR gene.
Why This Matters After Miscarriage
If your body struggles to activate folate properly, you may be at higher risk for:
Elevated homocysteine (linked to blood clotting and miscarriage risk)
Lower methylation capacity (affecting hormones and detoxification)
Difficulty maintaining optimal folate levels from synthetic folic acid supplements
Practical Takeaways
Food first: Focus on folate-rich whole foods daily.
Choose the right supplement: If you carry an MTHFR variation (or want to be safe), opt for a prenatal or multivitamin with methylated folate (5-MTHF) instead of folic acid… like Fullwell
Test if needed: If recurrent miscarriage or fertility challenges are present, talk to your provider about checking homocysteine, folate, and B12 levels alongside genetic testing… if your physician won’t run those things for you, lets connect. In my Legacy Labs program we’ll run 27 biomarkers + CBC + CMP, with the option for further testing
REPLENISH OTHER KEY MICRONUTRIENTS:
Certain vitamins and minerals are heavily depleted during pregnancy and miscarriage:
Zinc: Vital for immune function, tissue repair, and hormone balance (sources: oysters, beef, pumpkin seeds).
Selenium: Supports thyroid recovery post-pregnancy (sources: (2-3 nuts/day) Brazil nuts, seafood, eggs).
Iodine: Needed for thyroid hormones and future pregnancy (sources: seaweed, dairy, fish).
Magnesium: Calms the nervous system and supports muscle relaxation (sources: pumpkin seeds, dark chocolate, leafy greens, topical lotions and sprays).
Omega-3s (EPA/DHA): Reduce inflammation and support emotional well-being (sources: salmon, sardines, high-quality fish oil supplements →I highly recommend Fullwells + ProOmega2000 by Nordic Naturals)
Supporting your emotions and your adrenal health
Miscarriage is not only a physical event, it’s a profound emotional and hormonal stressor. Your adrenal glands, which sit above your kidneys and secrete your stress hormone, cortisol, play a huge role in how your body responds to grief, loss, and physical recovery. They release cortisol (your main stress hormone), adrenaline, and other signals that help you cope. But when stress is prolonged or intense, as it often is after miscarriage, the adrenal system can become taxed, leaving you feeling depleted, anxious, and “wired but tired.” Thats a loose definition for a feeling like being exhausted all day long, but when your head hits the pillow, you just can’t seem to turn your brain off and fall asleep. You’re writing your mental to-do list, planning your weeks menus, and replaying events in your brain.
Why Adrenal Support Matters Post-Miscarriage
Hormonal Reset: The adrenal glands are deeply connected to your reproductive hormones (estrogen, progesterone, and DHEA). When they’re overworked, it can delay your cycle’s return to balance.
Mood & Mental Health: Cortisol interacts with serotonin, dopamine, and GABA (your brain’s “feel good” and calming neurotransmitters). Dysregulation can worsen anxiety, sadness, or even depression.
Energy & Resilience: Without adrenal support, you may feel exhausted, foggy, or unable to handle daily farm/family stress.
Future Fertility: Chronic stress hormones can impact ovulation and progesterone levels, making adrenal repair key before trying again.
Nutrition for Emotional & Adrenal Healing
B Vitamins (especially B5, B6, B12): Required for neurotransmitter production and cortisol metabolism. Sources: eggs, grass-fed beef, chicken, sunflower seeds, salmon, leafy greens.
Vitamin C: Stored in highest concentrations in the adrenal glands and used up quickly in stress. Sources: bell peppers, oranges, strawberries, broccoli, parsley.
Magnesium: Nature’s “chill pill”—helps relax the nervous system, improve sleep, and lower stress reactivity. Sources: pumpkin seeds, dark chocolate, almonds, leafy greens.
Electrolytes: Sodium, potassium, and magnesium balance fluid levels, reduce dizziness and fatigue, and calm the adrenals. Add a pinch of mineral-rich salt (Redmond’s or Celtic) to water or sip on bone broth.
Protein & Complex Carbohydrates Together: Eating balanced meals prevents blood sugar swings that otherwise “spike” cortisol. Ex: steak with roasted sweet potatoes and sautéed greens.
Lifestyle Strategies for Adrenal Repair
Sleep Hygiene: Aim for consistent bed/wake times, a cool, dark room, and 7–9 hours of restorative sleep. I tell all my gals, this is going to make the BIGGEST difference in everything for you. When we’re sleeping, our body is healing, repairing, regenerating tissues, but also regulating our hunger/fullness hormones and our average glucose for the day.
Sunlight in the Morning: Get outside for just 3-5 minutes BEFORE seeing screens. I’ve been coaching my gals to start using redlight in the mornings, versus turning on the overhead lights, as we’re quickly approaching daylight savings time. This sets your cortisol rhythm and boosts mood via serotonin.
Breathwork & Gentle Movement: Yoga, walking, stretching, and box breathing breathing reduce cortisol and activate the parasympathetic (“rest and digest”) system.
Nervous System Support: Practices like journaling, prayer, grounding outside barefoot, or simply quiet time with animals can reset stress pathways.. I’ve included in my gals protocols laying outside in a lawn chair and resting or even napping.
Boundaries with Stress: Limit caffeine (stimulant to the adrenals), and create space away from emotionally draining conversations when possible.
Nourish & Hydrate:
After miscarriage, your body is not only healing but also recalibrating fluid balance, hormones, and digestion. Hydration and gentle nourishment are foundational, yet many women underestimate how much they matter for energy, emotional steadiness, and physical recovery.
Think of this step as the “baseline” that helps all the other nutrition strategies work more effectively.
Why Hydration Matters After Miscarriage
Blood & Fluid Replenishment
Even in early losses, blood loss and uterine healing increase fluid needs. Adequate hydration supports red blood cell production, circulation, and oxygen delivery… all of which matter for continuing to create a healthful environment in the uterus if/when you choose to try again.Hormonal Balance
Hydration helps the liver and kidneys flush out excess hormones (like estrogen and progesterone) so your cycle can return to balance.Digestion & Detoxification
Water keeps the bowels moving, which is essential for clearing out old hormones and preventing bloating or constipation.Stress & Emotional Support
Dehydration itself increases cortisol (stress hormone) and can worsen anxiety, irritability, and fatigue. Staying hydrated makes the nervous system more resilient.
How Much Water Do You Really Need?
There isn’t a one-size-fits-all number, but a good baseline after miscarriage is:
Half your body weight (lbs) in ounces of water daily
Example: A 160-lb woman → ~80 oz (10 cups) per day.Increase if you’re breastfeeding, sweating (farm chores, hot weather), or consuming caffeine (since it’s dehydrating).
Best Ways to Hydrate
Your preferred waater with a pinch of mineral-rich salt (Redmond’s, Celtic) to replace electrolytes.. I know I may catch flack for this, but you will never find me filtering my water because I am a SUCKER for that good well water.
Bone broth – adds collagen, amino acids (glycine, proline), and minerals for tissue healing.
Coconut water – natural electrolytes, especially potassium and magnesium.
Herbal teas – chamomile (calming), ginger (anti-inflammatory), nettle (mineral-rich), red raspberry leaf (uterine support).
Nourishing Gently Through Food
After a miscarriage, appetite and digestion can be unpredictable. Stress and grief may suppress hunger or cause nausea. The goal is not force-feeding, but choosing gentle, healing foods that provide nutrients without overwhelming your body.
Go-To Gentle Foods for Recovery:
Soups & Stews: Warm, soft, nutrient-packed, and easy to digest.
Cooked Vegetables: Steamed carrots, zucchini, spinach; softer textures ease digestion.
Easily Digestible Proteins: Eggs, Greek yogurt, chicken, fish, collagen peptides.
Comforting Carbs: Root veggies, oats, rice, and bananas provide steady energy… plus, who doesn’t love some good steel cut oats in the morning?
Healthy Fats: Avocado, nut butters, olive oil; soothing and stabilizing for blood sugar.
💡 Think postpartum-style nutrition: warm, soft, hydrating foods to build back strength.
Foods & Drinks to Limit Temporarily
Caffeine: Stimulates adrenals and worsens fatigue cycles.
Alcohol: Increases inflammation, depletes B vitamins, and hinders hormonal balance.
Ultra-processed foods: Low nutrient density and added burden on a recovering body.
Excess cold/raw foods: Can be harder to digest when the body is stressed (save salads for later).
Practical Hydration + Nourishment Tips
Start your day with a glass of warm lemon water + pinch of sea salt → boosts digestion & replenishes minerals.
Keep a water + electrolyte bottle handy during farm chores.
Prep a big batch of bone broth or healing soup at the start of the week.
Pair every glass of water with a protein snack (like jerky + apple slices) to keep blood sugar stable.
If appetite is low, try smoothies (collagen, fruit, nut butter, spinach) for easy calorie and nutrient intake.
Emotional Nourishment Counts, Too
Gentle nourishment isn’t just physical, it’s about creating rituals of care.
Sip warm tea as part of your evening wind-down.
Choose comforting, familiar meals that remind you of home.
Invite a family member or friend to share a nourishing meal, it helps with both grief and appetite
Continue your high quality prenatal
Post-natals seem like they make sense, but you really do want to stay on your prenatal, and heres why: if you were to fall pregnant again, you’d have been replenishing and restoring your body with things necessary postpartum, not to maintain a healthy pregnancy. So, a high quality prenatal is always my top supplemental choice after a miscarriage. Even with the best food choices, certain nutrients are hard to replenish quickly through diet alone, especially after miscarriage, when your body’s stores may be low. This is where a high-quality prenatal or postnatal supplement comes in.
Why Stay on a Prenatal?
Replenishes Lost Nutrients: Pregnancy (even early) draws heavily on folate, iron, B12, iodine, and choline. A supplement fills the gaps as you rebuild.
Supports Hormonal Balance: Key vitamins and minerals (magnesium, vitamin D, zinc, selenium) help restore your reproductive and thyroid hormones.
Prepares for the Future: Even if you’re not ready to think about pregnancy again, building up your nutrient reserves now supports long-term health and fertility when/if the time is right.
What to Look for in a Supplement
Methylated Folate (5-MTHF): Especially important if you carry an MTHFR gene variant, since it bypasses activation issues.
Iron: I actually prefer women have a prenatal that does NOT include iron, due to the fact that not all women will need it + I love beef liver as a more bioavailable iron option
Iodine & Selenium: Support thyroid function and hormone regulation.
Choline: Crucial for brain, liver, and hormone health, look for at least 200–400 mg.
Vitamin D + K2: Essential for immune and bone health. Many prenatals are low, so you may need additional supplementation if deficient.
Optional Add-Ons (personalized to symptoms/labs)
Omega-3 (EPA + DHA): For inflammation, mood, and hormone balance.
Probiotic: For gut health, immunity, and nutrient absorption.
Magnesium glycinate or citrate: For stress support, sleep, and muscle relaxation.
💡 Tip: Not all prenatals are created equal. Many store brands rely on folic acid, poorly absorbed minerals, or unnecessary fillers.
Rest & time
Perhaps the hardest part of recovery after miscarriage is giving yourself permission to slow down. But true healing requires more than nutrition, it requires rest, grace, and time.
Why Rest Matters
Physical Healing: Your uterus, blood volume, and hormones need time to recalibrate. Pushing through fatigue too soon may delay recovery.
Hormonal Reset: Stress and overexertion elevate cortisol, which can interfere with estrogen and progesterone balance.
Mental Health: Grief and trauma are processed best in stillness. Rest allows space for emotional healing alongside physical recovery.
What Rest Looks Like in Real Life
Sleep: Aim for 7–9 hours at night, plus naps if needed. Think “postpartum rules”, your body went through a similar process.
Movement: Gentle walking, stretching, or yoga are nourishing; avoid high-intensity exercise until your energy stabilizes and bleeding resolves.
Work & Farm Life: Give yourself permission to delegate chores or scale back on responsibilities temporarily. Healing is not laziness, it’s survival and literal nourishment for your hormones and body.
Nervous System Care: Practices like prayer, meditation, journaling, or simply sitting in silence help regulate emotions and promote resilience.
Emotional Rest
Rest isn’t just physical, it’s about easing expectations. Miscarriage often brings waves of guilt, “what if” thoughts, or pressure to “bounce back.” Allow yourself:
Time to grieve: Healing doesn’t follow a calendar.
Space to feel joy again: It’s okay to laugh, smile, and find lightness in the middle of sorrow.
Community support: Whether from family, friends, a therapist, or a support group, you don’t have to walk this road alone.
💡 Bottom Line: Supplements help fill the nutritional gaps, but rest fills the emotional and physical ones. Together, they provide the foundation your body and spirit need to heal after loss.
Sample One Day Meal PLan
Breakfast: 3 eggs + sautéed spinach in butter + sweet potato + avocado slices
Snack: Greek yogurt + berries + pumpkin seeds + hemp hearts
Lunch: Double beef chili + side salad with an oil based dressing
Snack: Collagen smoothie with banana, almond butter, and cinnamon
Dinner: Baked salmon + quinoa + roasted carrots + sautéed greens
Evening: Warm bone broth or chamomile tea
Final reminder:
Miscarriage is a loss that deserves gentle nourishment, not just emotionally, but physically. Focusing on iron, protein, micronutrients, healthy fats, and adrenal support can help you heal and feel like yourself again. Whether or not you’re planning another pregnancy soon, replenishing now sets you up for better health in the future.
If you find yourself searching for the reason this happened, I want you to know, this was never and will never be your fault. But, if this is a recurrent issue, or even a one-off, and you’re wanting more testing but you’re finding your doctor is telling you “3 is the magic number” then lets chat about my Legacy Labs program