6. Reduce Miscarriage Risk
Evidence-based strategies to support early pregnancy and reduce risk of pregnancy loss
Welcome from Ro
Hi there – and thanks so much for being here. My name is Ro Huntriss and I’m the Founder of Fertility Dietitian UK. In this article, I’ll explore the sensitive, but very real, topic of miscarriage and recurrent pregnancy loss, why it can happen, and how nutrition and lifestyle support may help with recovery and preparing for future pregnancy – as there are things that can be done that many don’t know about. I’ll also share how my team and I can support you on this journey. Let’s look into it.
Understanding Miscarriage
Miscarriage is one of the most heartbreaking experiences on the fertility journey.
Whether it’s your first loss or one of several, it can leave you feeling devastated, confused, and deeply alone.
Many people describe feeling dismissed or unheard, told that “it just happens,” without clear explanations or next steps. Others feel overwhelmed by conflicting advice online, unsure what might actually help prevent it from happening again.
If you’ve experienced this, you’re not alone – and there are compassionate, evidence-based ways to support your recovery, rebalance your hormones, optimise your nutritional status and prepare your body for future pregnancy.
Why Miscarriage Happens
Around one in four pregnancies end in miscarriage, most often in the first trimester.
The causes are complex and vary from person to person. In many cases, there is no single reason; rather, a combination of genetic, hormonal, immune, and environmental factors that affect implantation or early embryo development.
It is important to note, that there is never any blame.
Common contributing factors include:
- Chromosomal abnormalities in the embryo, often age-related
- Hormonal imbalances, such as low progesterone or thyroid dysfunction
- Inflammation and immune dysregulation, which can affect implantation
- Nutrient deficiencies
- High oxidative stress or poor metabolic health
- Structural or uterine issues, such as fibroids or polyps
- Male factor contributions, including high sperm DNA fragmentation
Understanding the potential causes is the first step in rebuilding confidence and developing a plan that supports both your physical and emotional recovery.
The Emotional Impact
Beyond the physical experience, miscarriage can feel isolating. Many describe feeling invisible, unrecognised, or invalidated, especially when told to “just try again.”
The emotional toll can include grief, anxiety, fear of recurrence, and even guilt – though none of this is your fault.
If you’re feeling hopeless after repeated losses, or anxious that time is running out, know that there are practical steps to support your body and regain a sense of control.
Healing involves more than rest – it’s also about nourishment, hormone balance, and emotional restoration.
Nutrition & Lifestyle Foundations for Recovery
After miscarriage, the body requires time and specific nutrients to repair tissue, regulate hormones, and replenish nutrient stores. A targeted nutrition plan supports both recovery and preparation for future conception.
Rebuild nutrient stores with a balanced diet and targeted supplements.
→ Research shows that low levels of certain nutrients are linked with a higher risk of recurrent miscarriage.
Support hormone balance with steady blood sugar and adequate protein.
→ Balanced meals every 3–4 hours help stabilise insulin and progesterone, both important for early pregnancy maintenance.
Include omega-3 fats (EPA and DHA) from oily fish or supplements.
→ Higher omega-3 status has been associated with lower inflammation and reduced risk of pregnancy loss.
Focus on antioxidant-rich foods (berries, leafy greens, nuts, seeds).
→ Oxidative stress can damage egg and sperm DNA; antioxidants support cellular repair and embryo development.
Manage inflammation and gut health.
→ Emerging research connects microbiome imbalance and systemic inflammation with recurrent implantation failure and early loss.
Prioritise rest, gentle movement, and emotional recovery.
→ Poor sleep and chronic stress elevate cortisol, which may impact reproductive hormones. Supportive practices like yoga, meditation, or breathwork aid both physical and emotional healing.
Limit alcohol, caffeine, and smoking.
→ These increase oxidative stress and reduce nutrient absorption during the recovery phase.
These are small, consistent, research-backed actions that can help your body recover and create a more receptive environment for future conception.
The Microbiome & Recurrent Pregnancy Loss
The microbiome is gaining increasing attention in fertility research, particularly for its role in inflammation, immune regulation, and early pregnancy health. Beyond hormones and genetics, we now understand that the gut microbiome influences inflammatory pathways, nutrient absorption, and the metabolism of reproductive hormones. When imbalanced (dysbiosis), it may contribute to systemic inflammation, altered immune responses, and metabolic changes that can affect implantation and early embryo development.
Poor gut health may also impair absorption of key nutrients such as folate, iron, B12, and omega-3 fatty acids, all essential in early pregnancy. For those recovering from miscarriage, optimising gut health through balanced nutrition, adequate fibre, and targeted probiotic strategies may help create a more supportive internal environment for conception.
Alongside this, research into the vaginal microbiome is rapidly expanding. A healthy vaginal environment is typically dominated by Lactobacillus species, which maintain optimal pH, reduce inflammation, and protect against pathogenic bacteria. Vaginal dysbiosis has been associated with recurrent implantation failure and early miscarriage, although causation is still being clarified.
While this remains an evolving field and testing should be clinician-guided, emerging evidence suggests that supporting microbiome health may be a valuable component of miscarriage recovery and future conception planning.
How Can Seeing a Fertility Dietitian or Nutritionist Reduce My Risk of Miscarriage?
Nutrition and lifestyle cannot prevent every miscarriage, but working with a fertility-trained dietitian or nutritionist can meaningfully reduce modifiable risks and help create a healthier environment for conception and early pregnancy. Miscarriage is rarely caused by one factor alone, so a personalised, whole-body approach is often the most effective.
A specialist can first help identify factors that may be contributing to recurrent loss. This may include reviewing dietary patterns, supporting blood tests, exploring hormone balance, assessing inflammation, and ensuring key nutrients are in their optimal range. Many people only discover after testing that they are low in specific nutrients, many of which are linked with early pregnancy outcomes and miscarriage risk. Correcting these deficiencies can make a meaningful difference.
A fertility nutrition specialist can also help you understand which foods and drinks may increase miscarriage risk and guide you in building dietary patterns that support hormone balance, stable blood sugar, and lower inflammation. This clarity can be especially helpful when feeling overwhelmed by conflicting advice or unsure what to focus on after a loss.
Microbiome health is another area where professional guidance can help. Your dietitian or nutritionist can explore potential signs of gut dysbiosis, support you with strategies to improve gut health, and discuss whether vaginal microbiome testing or targeted probiotics may be appropriate. As this is a rapidly evolving area, personalised care is essential.
For those going through fertility treatment, a specialist can guide you on what to eat on the day of embryo transfer and in the days that follow, focusing on foods that stabilise blood sugar, support progesterone, reduce inflammation, and provide a calm, steady hormonal environment for implantation. The same applies to natural conception cycles, where consistent dietary support throughout the luteal phase may help create a more favourable environment for embryo development.
Ultimately, seeing a fertility dietitian or nutritionist provides clarity at a time when many feel lost or unsupported. It ensures you have a personalised, evidence-based plan that addresses underlying risk factors, supports emotional recovery, and helps you feel more confident moving into your next cycle or pregnancy.
Finding the Right Support
Experiencing miscarriage can leave you feeling lost, anxious, and unsure where to turn. Many people say their clinic focused on the medical aspects but not their nutrition, recovery, or emotional wellbeing.
At our clinic, we understand that healing requires both compassion and clear direction.
Working with a registered fertility dietitian or nutritionist trained in fertility and miscarriage recovery can help you:
- Feel genuinely heard and supported after loss
- Identify and address the underlying factors that may increase risk
- Build a tailored nutrition and lifestyle plan to prepare for future conception
- Regain a sense of confidence and control over your journey
Whatever your situation, we focus on practical, evidence-based strategies that make a measurable difference.
Our services are designed to meet you wherever you are in your fertility journey
121 Fertility Nutrition Consultations
Personalised strategies based on your history, test results, and future pregnancy goals.
Membership Waitlist
Ongoing education, meal plans, and emotional support through each stage of healing.
With the right support, you can feel informed, validated, and empowered as you take your next step toward a healthy pregnancy.
UK Support Resources
If you need immediate emotional or practical support following miscarriage, these UK-based services can help:
References
1. Rai R., Regan L. (2018). Recurrent miscarriage. Lancet, 368(9535), 601–611.
2. Kermack A. et al. (2014). Vitamin D and miscarriage: a systematic review and meta-analysis. Human Reproduction, 29(9), 2081–2090.
3. Palomba S. et al. (2018). Lifestyle and fertility: the influence of body weight, physical activity, diet and stress on reproductive outcome. Reproductive Biology & Endocrinology, 16(1), 117.
4. Zhao Y. et al. (2023). Sleep and circadian rhythm influences on uterine receptivity. Frontiers in Endocrinology, 14, 1147734.
5. Li X. et al. (2022). The impact of metabolic and inflammatory modulation on implantation. Frontiers in Endocrinology, 13, 894732.
6. Saadaoui M., Singh S., Ortashi S., Al Khodor A. (2023). Role of the vaginal microbiome in miscarriage. [Journal] (review). PMC+1
7. Vomstein K., Svarre N. (2024). The microbiome in recurrent pregnancy loss – a scoping review. [Journal]. PubMed+1
8. Garmendia J.V. et al. (2024). Microbiota and recurrent pregnancy loss (RPL). Microorganisms, 12(8), 1641. MDPI
9. Zhu J. et al. (2023). The association of gut microbiome with recurrent pregnancy loss. [Journal]. PubMed