Loss of a child is the most devastating experience and extremely difficult for any woman. It can happen due to many unavoidable reasons. These may include accidents and nutritional deficiencies which make the foetus unhealthy for survival. After a miscarriage or abortion, the recovery of your body should become your priority for which the first step is to follow a healthy diet. Please read on to know more about Indian diet plan after miscarriage and abortion.
Consuming healthy foods can supply your body with all the nutrients required for faster healing. This Indian diet plan after miscarriage and abortion, will help you alot. Let’s take a look at some of the best foods for a speedy recovery from miscarriage and abortion.
Foods to eat in Miscarriage and Abortion for Strength and faster healing:
Miscarriage and abortion can leave a woman anemic and fatigued. Due to bleeding, she may develop a deficiency of iron. Hence, it is vital to eat foods that are iron-rich for the body to maintain sufficient iron levels in Indian diet plan after miscarriage and abortion. Iron is primarily divided into two categories, viz.. Non- heme iron and heme iron. Hence, those who are vegetarians can get their dose of iron from non- heme iron sources and non- vegetarian people can get it from heme iron sources.
Sources of Iron – Heme iron can be obtained from animal sources like poultry, seafood, fish and red meats. Whereas non- heme iron can be obtained from plant sources namely lentils, green leafy vegetables, nuts, and sesame seeds. Beans, Brussels sprouts, raisins, dried peaches, and pumpkin seeds.
A woman experiencing miscarriage and abortion try to conceive again as soon as they recover. Hence, it is a good idea to start consuming folate-rich food.
Sources of Folate – Green leafy vegetables like spinach, broccoli, kale and romaine lettuce. Nuts, brussels sprouts, and seeds.
Calcium reserves are expended during pregnancy for the development of a healthy heart, bones, nerves, muscles, and teeth. When miscarriage or abortion occurs, all this calcium is eliminated together with the pregnancy tissue. This results in a deficiency of calcium. Therefore, it is highly important to have foods containing calcium.
Sources of Calcium – dairy products, dry fruits, green leafy vegetables, Ragi, Rajgeera and small fishes.
Vitamin- C rich foods:
It is important to have vitamin C rich foods as it results in better iron absorption and faster recovery.
Sources Of Vitamin C – oranges, strawberries, papaya, and grapefruits. But it is best to consult your doctor about which kind of fruits are suitable to consume to recover from miscarriage and abortion.
The amino acids in proteins are required by the body to repair the cells. Lean meats should be properly cooked before consumption. It is better to avoid frying it.
Sources of Protein – dairy products like milk, cheese, curd, and paneer. Lean meats, eggs, and fishes. Vegetarians can include Soya, lentils, and grains such as buckwheat and quinoa.
The trauma and sadness associated with abortion or miscarriage can cause depression. According to studies, magnesium deficiency is related to depression. Foods rich in magnesium can help beat depression and reduce anxiety.
Sources of Magnesium – whole grains like whole wheat and brown rice, dark chocolate, green leafy vegetables, avocado and legumes such as lentils, peas, and chickpeas.
They supply numerous vital nutrients that can assist in a faster recovery of the body after abortion and miscarriage. Nuts are full of folate, vitamin E, magnesium, omega-3 fatty acids, iron, and omega- 6 fatty acids. They can provide a lot of fiber but should be consumed in moderate quantity since they are high on calories and fats.
Read – Benefits of Almonds
Foods to avoid after abortion and miscarriage:
Junk foods like burgers, French fries, pizzas, doughnuts, potato wedges, samosas, etc contain empty calories. They tend to fill the stomach and prevent from having natural nutrient-rich foods. The body needs healthy foods to recover from miscarriage and abortion. Hence it’s best to avoid any junk food in your Indian diet plan after miscarriage and abortion.
Low fiber and high carbohydrate foods
Refined and simple carbohydrates that are found in processed foods are extremely toxic to the body. They are low in fiber and high in carbohydrates. Hence, these foods cause continuous fluctuations in the blood sugar levels in the body. As a result, it is important to keep away from foods like instant rice, noodles, biscuits, and all other maida products.
Read – Indian Low carb diet
Sweets and foods containing high sugar can raise blood sugar levels and the fluctuations can slow down the process of healing. It is best to avoid sweets post-abortion and miscarriage.
Soy is beneficial for health but it contains Phytate which prevents iron absorption. That is why it is best to limit its consumption post miscarriage and abortion. Apart from soy products, foods like soft cheeses, seafood, raw meat, and unpasteurized dairy foods should also be eliminated because these serve as a breeding ground for the growth of bacteria that can spread infection.
Full Fat Milk and Fatty Meats
Dairy fat and meat can aggravate pain by causing body inflammation post miscarriage and abortion. Hence, these foods must be avoided and instead skimmed milk and lean meats should be preferred.
Now that we know of the foods to avoid and the foods to include after abortion and miscarriage. Let us take a look at an Indian Diet plan after miscarriage and abortion-
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Indian diet plan after miscarriage and abortion :
|Soaked Almonds(6) +
|It is a good source of protein and omega 3 acids|
|Semolina Upama with veggies – 1 bowl +
Flaxseed and pumpkin seeds – 1 tsp
Egg Omelet with spinach
|Multi nutrients from veggies and good fiber to tackle constipation.
These seeds are high in antioxidants, rich in magnesium and fiber.
Eggs are easy to make and the best sources of proteins and other essential Nutrients.
|A glass of carrot + Tomato juice||Helps in lowering Stress, increases immunity, and provides antioxidants.|
|Palak vegetable – 1 bowl +
Moong dal- 1 bowlOR
Fish Curry +
Whole wheat rotis/ Bhakri – 2 small
|Palak – Spinach help in providing fiber. It also provides with various nutrients like Iron, B6 and folic acid.
Mung dal – Rich in Antioxidants, Potassium, Magnesium, and Fiber.
Fish – Fish helps in obtaining nutrients like pufa and mufa. It also provides Vitamin B6, B12 and Vitamin E which are essential. Use fresh water fish only.
wheat / jowar – Healthy complex carbs.
|A bowl of chickpeas salad +
Low- fat greek yogurt/ Buttermilk
|Chickpeas – Provides proteins and helps in wear and tear of the affected cells in the body.
Curd – Helps in hydration and heartburn.
|A bowl of vegetable soup +
1 bowl of vegetable Daliya upama
|Vegetables – Provide an array of vitamins and minerals that help in healing and preparing body for next pregnancy.
Daliya – These grain are easy to digest and do not burden the system.
|Low fat Turmeric Milk||Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night sleep.
Turmeric is a natural healer and its Anti-inflammatory properties will help you decrease pain.
Hope this sample Indian diet plan after miscarriage and abortion helps you in setting your menu right. You can even form a regional menu based on the items used in this Indian diet chart.
If you wish to conceive again, then after 45 days to 60 days from miscarriage or abortion, you should switch to follow this diet plan – Indian diet plan for conceiving.
A miscarriage and abortion is a very painful event in a woman’s life. It can plunge a woman into depression. The healing period after this event can be greatly influenced by making proper dietary changes. The food you consume can slow down or speed up the process of recovery. Hence choose to consume a well- balanced diet that comprises of a lot of fresh vegetables and fruits. Also, it is important to consume everything in moderation.
Apart from this, your body requires a lot of fluid and ample hydration to recover from blood loss. The above mentioned Indian diet plan after miscarriage and abortion can help a woman to recover quickly. And it also helps to prevent a future abortion and miscarriage. Along with a proper diet it is also important to surround yourself with your near and dear ones and develop deep strength.