Foods That Help Prevent Miscarriage: A Nutritional Guide for Expecting Mothers

Hey there, wellness enthusiasts!

First off, let me just say how thrilled I am to have you here.

Today, we’re diving into a topic that’s near and dear to the hearts of many expecting mothers: preventing miscarriage through proper nutrition.

We know that pregnancy can be an emotional rollercoaster, filled with excitement, anticipation, and sometimes, anxiety. That’s why we’re here to lend a helping hand and support you on this incredible journey.

In this article, we’ll explore the powerful connection between food and a healthy pregnancy, highlighting some foods that help prevent miscarriage.

Remember, every pregnancy is unique, and there are no guarantees, but being informed and making mindful choices can go a long way in giving you peace of mind.

So, let’s nourish your body, mind, and soul as you embark on one of life’s most precious adventures—motherhood.

Get comfy, grab a cup of tea (caffeine-free, of course), and let’s dive into the world of pregnancy nutrition together!

Causes of Miscarriage

Before we get into the nutrition that supports a healthy pregnancy, let’s take a beat to understand what causes miscarriages in the first place.

Several factors can contribute to a miscarriage.

Understanding these causes can help you take appropriate steps to minimize the risk during pregnancy.

Genetic Abnormalities

Genetic abnormalities are one common cause of miscarriage in the first trimester.

In fact, more than half of all first trimester miscarriages are the result of problems with the fetus’s chromosomes Healthline.

Ectopic Pregnancy

An ectopic pregnancy occurs when a fertilized egg implants outside the uterus, most commonly in the fallopian tubes.

This type of pregnancy isn’t viable and can be life-threatening to the mother if left untreated.

Chromosomal Abnormalities

Chromosomal abnormalities result from irregularities in the number or structure of chromosomes in a developing fetus.

These abnormalities can prevent proper fetal development, often leading to miscarriage.

Blood Clots

Blood clots, particularly in the placenta, can interrupt the flow of blood and nutrients to the fetus, causing a miscarriage.

High Blood Pressure

High blood pressure, or hypertension, can increase the risk of miscarriage.

Maintaining a healthy blood pressure level during pregnancy can help reduce this risk.

Thyroid Disease

Both hypothyroidism and hyperthyroidism have been linked to an increased threat of miscarriage.

Proper treatment and management of thyroid conditions are essential to ensure a healthy pregnancy.


Uterine fibroids are non-cancerous growths that can develop in the uterus.

Depending on their size and location, fibroids can interfere with the implantation or growth of a pregnancy, increasing the risk of miscarriage.


Lupus is an autoimmune disease that can affect pregnancy outcomes.

Pregnant women with lupus may have a higher risk of miscarriage due to inflammation and blood clotting issues.

Lifestyle Factors

Various lifestyle factors, such as smoking, alcohol consumption, and excessive caffeine intake, can increase the likelihood of miscarriage.

Adopting a healthy lifestyle is essential for a successful pregnancy.

Drug Use

Using illicit drugs during pregnancy can contribute to miscarriage and other complications.

Abstaining from drug use and seeking treatment if necessary can improve pregnancy outcomes.

Environmental Factors

Exposure to environmental toxins, including radiation, pesticides, and chemicals, may increase the risk of miscarriage.

Protecting yourself from harmful environmental factors can help ensure a healthy pregnancy.


Physical trauma or injury may impact a pregnancy and result in a miscarriage.

Taking precautions to stay safe during physical activities and avoiding high-risk situations can help protect your pregnancy.


Certain infections, such as listeria, rubella, or sexually transmitted infections, can increase the risk of miscarriage.

Proper hygiene, vaccination, and prenatal care can assist in preventing these infections during pregnancy.

Preventing Miscarriage: Diet and Nutrition

There are several ways you can reduce the risk of miscarriage, and diet and nutrition play a significant role in creating a healthy environment for your developing baby.

From folic acid to antioxidant foods, let’s explore key dietary components that can help support a healthy pregnancy, targeting four main areas.

Foods Rich in Folic Acid

Folic acid is a B vitamin essential for the healthy development of your baby’s brain and spine.

It may also help reduce the risk of birth defects, which can lead to miscarriage (Healthline). Incorporating foods rich in folic acid into your diet can benefit both you and your baby.

Some of these include:

  • Leafy green vegetables, such as spinach and kale
  • Legumes, such as lentils and beans
  • Citrus fruits, like oranges
  • Whole grains and fortified cereals

Anti-Inflammatory and Antioxidant Foods

Anti-inflammatory and antioxidant-rich foods can help support a healthy immune system and reduce inflammation in your body, which may help maintain a healthy pregnancy.

Focus on these types of foods:

  • Berries, such as blueberries, strawberries, and raspberries
  • Green leafy vegetables
  • Fatty fish, like salmon and mackerel
  • Whole grains and nuts
  • Dark chocolate (in moderation)

Zinc-Rich Foods

Zinc is an essential mineral for a healthy pregnancy, and a deficiency could increase the risk of miscarriage.

Ensuring your diet includes adequate amounts of zinc can support a healthy pregnancy.

Try incorporating the following zinc-rich foods:

  • Lean meats, like beef, pork, and chicken
  • Shellfish, like oysters and crab
  • Legumes, such as chickpeas, lentils, and beans
  • Seeds, such as pumpkin and hemp

7-Day Meal Plan for Expectant Mothers

It’s one thing to suggest foods that support a healthy pregnancy.

Here at, we created a full on 7-day meal plan for you!

Day 1:
Breakfast: Overnight oats with blueberries, chia seeds, and almond milk
Lunch: Spinach and kale salad with grilled chicken, chickpeas, and lemon vinaigrette
Dinner: Baked salmon with quinoa and steamed asparagus

Day 2:
Breakfast: Greek yogurt with mixed berries, honey, and walnuts
Lunch: Lentil soup with a side of mixed greens and whole grain bread
Dinner: Turkey and vegetable stir-fry with brown rice

Day 3:
Breakfast: Whole grain toast with avocado and a side of mixed fruit
Lunch: Quinoa and black bean salad with cherry tomatoes, corn, and cilantro
Dinner: Mackerel with sweet potato mash and roasted Brussels sprouts

Day 4:
Breakfast: Smoothie with spinach, banana, strawberries, and almond milk
Lunch: Chickpea salad with cucumber, bell pepper, and red onion
Dinner: Beef and vegetable kebabs with a side of wild rice

Day 5:
Breakfast: Whole grain waffles topped with raspberries and a drizzle of dark chocolate
Lunch: Grilled shrimp and avocado salad with a citrus vinaigrette
Dinner: Chicken and vegetable curry with brown rice

Day 6:
Breakfast: Veggie omelette with spinach, tomatoes, and a sprinkle of pumpkin seeds
Lunch: Lentil and vegetable stuffed bell peppers with a side of mixed greens
Dinner: Baked cod with roasted sweet potatoes and green beans

Day 7:
Breakfast: Chia seed pudding with sliced almonds and honey
Lunch: Turkey and avocado wrap with mixed greens and whole grain tortilla
Dinner: Stuffed portobello mushrooms with quinoa, black beans, and cheese

Lifestyle Changes for a Healthy Pregnancy

Exercise and Physical Activity

Engaging in regular exercise and physical activity can be beneficial during pregnancy.

Maintaining a healthy fitness routine helps improve circulation, reduce stress, and support overall well-being.

Discuss your exercise options with your healthcare provider to create a plan tailored to your needs and abilities.

Avoiding Smoking, Alcohol, and Caffeine

You should avoid smoking, alcohol, and excessive caffeine consumption during pregnancy.

These substances can negatively impact fetal development and may increase the risk of miscarriage.

Quit smoking and limit your caffeine intake, focusing on sources like tea and chocolate.

Discuss safe caffeine limits with your healthcare provider.

Managing Chronic Conditions

Managing pre-existing chronic conditions, such as diabetes, hypertension or thyroid disorders, is vital during pregnancy.

Consult your healthcare provider to discuss managing your condition during pregnancy, and ensuring that medications and treatment plans are safe for you and your developing baby.

Stress Reduction and Mental Health Care

Reducing stress and prioritizing mental health are essential during pregnancy.

High levels of stress may increase the risk of miscarriage.

Practice relaxation techniques, engage in activities you enjoy, and seek the support of friends, family, or a mental health professional if needed.

Maintaining a positive mental and emotional state can contribute to the overall health of your pregnancy.

Healthy Weight Maintenance

Another critical factor in preventing miscarriage is maintaining a healthy weight.

Being overweight or underweight can increase the risk of pregnancy complications, including miscarriage (Verywell Family).

Regular exercise, balanced meals, and staying well-hydrated can help you achieve and maintain a healthy weight during pregnancy.

Importance of Prenatal Care

Prenatal care is essential for a healthy pregnancy and reducing the risk of miscarriage.

It involves several aspects, such as prenatal vitamins and supplements, regular checkups and monitoring, immunizations and infection prevention, and identifying precautions and early warning signs.

Prenatal Vitamins and Supplements

Taking prenatal vitamins and supplements during pregnancy can play a vital role in maintaining your and your baby’s health.

A daily intake of 400 micrograms (mcg) of folic acid is recommended as it may reduce the risk of birth defects that can lead to miscarriage.

Make sure you include essential nutrients in your diet, such as:

  • Folic acid
  • Iron
  • Calcium
  • Vitamin D

Regular Checkups and Monitoring

Regular checkups with your healthcare provider ensure that you receive the necessary guidance and interventions to prevent complications during pregnancy.

These visits allow your healthcare provider to monitor your health and the growth of your baby, so they can detect and address any issues early on.

Your Environment

During pregnancy, it’s crucial to be cautious about your exposure to chemicals and other potential hazards.

Steer clear of insecticides, solvents, lead, mercury, and paint fumes, as these substances can be harmful to your unborn baby. If you’re unsure about a product’s safety, consult your doctor for guidance.

Additionally, discuss any concerns about workplace chemicals with your healthcare provider.

Toxoplasmosis, an infection caused by a parasite found in cat feces, can lead to birth defects if left untreated.

Lower your risk by avoiding contact with cat litter and wearing gloves when gardening.

Be mindful of avoiding contact with rodents and their urine, droppings, or nesting materials, as they may carry viruses harmful to your baby.

Maintaining good hygiene, such as frequent handwashing, can help prevent illness during pregnancy.

Precautions and Early Warning Signs

Being aware of the precautions to take during pregnancy and recognizing early warning signs of potential problems can help you prevent miscarriage.

Limit your exposure to harmful substances, such as alcohol, tobacco, and certain medications.

Listen to your body and consult your healthcare provider if you experience any unusual symptoms, such as:

  • Severe abdominal pain or cramping
  • Heavy bleeding
  • Passing tissue or blood clots
  • Fever or chills

By following these prenatal care guidelines, you can help support a healthy pregnancy and reduce the risk of miscarriage.

Additional Factors and Considerations

While dietary changes can be helpful in reducing the risk of miscarriage, certain factors and conditions may require additional attention and care.

In this section, we will discuss recurrent miscarriage and medical interventions, as well as some special cases like APS, thyroid disorders, and luteal phase defect.

Recurrent Miscarriage and Medical Interventions

If you have experienced recurrent miscarriages, it’s essential to consult your healthcare provider to identify possible causes and receive appropriate treatment.

Depending on the underlying cause, your doctor may recommend medical interventions, such as:

  • Supplements to address nutrient deficiencies
  • Hormone therapy to correct hormonal imbalances
  • Medications to treat infections or conditions contributing to miscarriage
  • Surgical procedures to repair structural issues (e.g., uterine abnormalities)

Special Cases: APS, Thyroid Disorders, and Luteal Phase Defect

Some underlying conditions can increase the risk of miscarriage, and dietary adjustments alone may not be sufficient to address them.

In these cases, it’s crucial to work closely with your healthcare provider to develop a comprehensive care plan.

APS (Antiphospholipid Syndrome)

APS is an autoimmune disorder that can cause blood clots and increase the risk of miscarriage.

If you have APS, your doctor may prescribe anticoagulant medications, such as heparin, to help prevent blood clotting and reduce miscarriage risk.

Always follow your doctor’s advice and stay in close communication regarding any changes in your condition or symptoms.

Thyroid Disorders

Thyroid disorders, such as hypothyroidism or hyperthyroidism, can affect fertility and increase the risk of miscarriage.

If you have a thyroid disorder, it’s essential to receive proper treatment to regulate your thyroid hormone levels.

This may involve medication, dietary adjustments, or, in some cases, surgical intervention.

Monitor your thyroid function regularly and follow your healthcare provider’s recommendations.

Luteal Phase Defect

A luteal phase defect occurs when your body produces inadequate progesterone after ovulation, which can interfere with embryo implantation and increase miscarriage risk.

Your doctor may recommend treatments like progesterone supplements or hormonal therapy to address this issue.

Keep track of your menstrual cycles and share any concerns with your healthcare provider.

Foods That Help Prevent Miscarriage FAQs

What vitamins can prevent miscarriage?

While there’s no magic pill to completely prevent a miscarriage, certain vitamins can support a healthy pregnancy. Folic acid, a B vitamin, is particularly important in the early stages for the proper development of your baby’s brain and spine. It may also help reduce the risk of birth defects, which can lead to miscarriage. Other essential nutrients include vitamin D, zinc, and antioxidants, all of which contribute to overall pregnancy health. As always, it’s a great idea to chat with your healthcare provider about prenatal vitamins and supplements tailored to your specific needs.

How can I prevent an early miscarriage naturally?

We know that the thought of miscarriage can be anxiety-inducing, but there are natural steps you can take to support a healthy pregnancy. Focus on maintaining a balanced diet rich in vital nutrients like folic acid, vitamin D, and zinc. Staying physically active, managing stress, and getting enough sleep can also play a role in nurturing a healthy pregnancy. However, remember that every pregnancy is unique, and even with the best efforts, some factors may be beyond your control. Keep an open dialogue with your healthcare provider to help you navigate this precious journey.

Can not eating enough cause miscarriage?

It’s essential to nourish your body and your growing baby during pregnancy. While not eating enough alone may not directly cause a miscarriage, it can contribute to a lack of essential nutrients that support a healthy pregnancy. Malnutrition can increase the risk of complications and might impact your baby’s development. So, be sure to eat a balanced diet full of nutrient-dense foods and stay hydrated. And, as always, consult with your healthcare provider for personalized advice on your dietary needs.

Can vitamin D stop miscarriage?

Vitamin D plays a significant role in supporting a healthy pregnancy, and some studies suggest that it may help lower the risk of miscarriage. This sunshine vitamin is essential for the immune system, bone health, and proper cell growth. While vitamin D alone can’t guarantee a miscarriage-free pregnancy, maintaining adequate levels can contribute to your overall well-being during this special time. Be sure to discuss your vitamin D levels and supplementation options with your healthcare provider.

Is it too late to start taking folic acid at 4 weeks?

While it’s ideal to start taking folic acid before conception, it’s never too late to begin supplementing for the benefit of both you and your baby. Folic acid is crucial during the first trimester for your baby’s neural tube development, so starting at 4 weeks is still valuable. Chat with your healthcare provider to determine the appropriate dosage and to discuss any other prenatal supplements that may be beneficial for you and your growing bundle of joy.

And there you have it, radiant moms-to-be and wellness aficionados!

We’ve explored some of the incredible foods that may help support a healthy pregnancy and reduce the risk of miscarriage.

We hope you’ve found this nutritional guide insightful and empowering as you nurture the precious life growing inside you.

Remember, the journey to motherhood is as unique as you are, and it’s essential to listen to your body and work closely with your healthcare provider to tailor the best nutrition plan for you and your little one.

By embracing a balanced diet filled with these nourishing superfoods, you’re taking a proactive step towards providing the optimal environment for your baby to thrive.

As you continue your adventure into motherhood, never forget that community is here to support, uplift, and celebrate you every step of the way.

We’re cheering you on, and we can’t wait to hear all about your experiences and the beautiful, healthy baby you’ll soon bring into the world.

Stay strong, stay nourished, and most importantly—enjoy the ride!

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