Hair fall during pregnancy can be worrying for many expecting mothers, but in most cases, it is a temporary and manageable concern.
While pregnancy is often associated with glowing skin and thick hair, some women experience unexpected hair thinning or shedding due to changes in hormones, nutrition, and lifestyle.
Understanding the root causes of hair fall during this delicate phase is the first step towards managing it effectively with the right remedies, nutrition, and self-care.
In this blog post, we will discuss about various nutrition led hair fall remedies. The guide is written by top dietitian for pregnancy in Mumbai – Dt. Foram Modi
Why Does Hair Fall Happen in Pregnancy?
Hair fall during pregnancy is usually temporary and can be due to:
- Hormonal changes: Estrogen and progesterone fluctuations affect the hair cycle.
- Nutrient deficiencies: Low iron, folate, vitamin D, protein, zinc, and omega-3s.
- Morning sickness: Reduced food intake in the first trimester.
- Stress and sleep issues Affect overall hair health.
- Postpartum shedding: Normal due to hormone drop after delivery.
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Safe Remedies for Hair Fall in Pregnancy
- Balanced Nutrition – Focus on protein, iron, folate, omega-3s, zinc, calcium, vitamin D, and vitamin C.
- Gentle Hair Care – Use mild shampoo, avoid harsh chemicals, and limit heat styling.
- Scalp Care – Light oil massage once or twice a week; avoid tight hairstyles.
- Lifestyle Support – Stay hydrated, practice prenatal yoga/meditation, ensure adequate sleep.
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Key Nutrients & Sources for Healthy Hair
- Protein: Dals, pulses, paneer, curd, eggs, tofu.
- Iron: Spinach, beetroot, dates, jaggery, legumes.
- Folate: Green leafy vegetables, beans, peas.
- Vitamin B12: Dairy, eggs, fortified cereals.
- Vitamin D + Calcium: Sunlight, ragi, milk, sesame seeds.
- Zinc: Pumpkin seeds, whole grains, nuts.
- Omega-3s: Walnuts, flaxseeds, chia seeds.
- Vitamin C: Amla, citrus fruits, guava
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7 Day Diet Plan for Each Trimester in Pregnancy
First Trimester (Weeks 1–12)
Focus: Small, frequent meals to manage nausea and maintain nutrition.
Day 1 – Lemon water + soaked almonds | Vegetable upma + curd | Fruit + walnuts | Palak dal + rice + beetroot sabzi | Roasted chana | Khichdi + lauki sabzi | Warm milk
Day 2 – Whole wheat toast + peanut butter | Poha with peanuts | Apple + dates | Roti + dal + spinach sabzi | Steamed corn | Dalia + vegetables | Herbal tea
Day 3 – Banana smoothie | Idli + sambhar | Orange + almonds | Methi thepla + curd | Roasted makhana | Vegetable khichdi | Turmeric milk
Day 4 – Coconut water + soaked raisins | Vegetable paratha + curd | Guava + walnuts | Rajma chawal | Fruit salad | Vegetable pulao + dal | Warm milk
Day 5 – Fruit salad | Moong dal cheela + chutney | Chickoo + pumpkin seeds | Roti + paneer curry + dal | Chana salad | Vegetable dalia | Herbal tea
Day 6 – Warm milk + dates | Idli + chutney | Citrus fruit + walnuts | Roti + dal + bhindi sabzi | Steamed sweet potato | Lemon rice | Milk with saffron
Day 7 – Buttermilk + soaked figs | Vegetable dosa + sambhar | Amla juice + almonds | Dal + rice + lauki sabzi | Roasted foxnuts | Vegetable khichdi | Warm milk
Second Trimester (Weeks 13–27)
Focus: Appetite improves → add more protein, iron, and omega-3s.
Day 1 – Milk + walnuts | Vegetable poha + sprouts | Orange + almonds | Roti + chole + cucumber salad | Chia pudding | Khichdi + palak sabzi | Turmeric milk
Day 2 – Lemon water + dates | Vegetable paratha + curd | Guava + pumpkin seeds | Dal + rice + bhindi sabzi | Roasted foxnuts | Ragi dosa + sambhar | Warm milk
Day 3 – Milk + almonds | Vegetable sandwich | Amla juice + walnuts | Roti + paneer curry + dal | Roasted corn | Vegetable pulao | Milk + jaggery
Day 4 – Buttermilk + figs | Moong dal cheela + chutney | Banana + walnuts | Roti + rajma + spinach sabzi | Chana chaat | Vegetable dalia | Herbal tea
Day 5 – Fruit salad | Idli + sambhar | Apple + flaxseeds | Khichdi + lauki sabzi | Sprouts salad | Palak roti + dal | Warm saffron milk
Day 6 – Coconut water + soaked almonds | Vegetable upma | Citrus fruit + dates | Roti + dal + beetroot sabzi | Roasted makhana | Lemon rice + sabzi | Warm milk
Day 7 – Milk + walnuts | Vegetable dosa + sambhar | Chickoo + almonds | Dal chawal + palak sabzi | Steamed sweet potato | Vegetable khichdi | Herbal tea
Third Trimester (Weeks 28–40)
Focus: Easy-to-digest meals, calcium, vitamin D, and sustained energy.
Day 1 – Warm milk + almonds | Vegetable dalia | Orange + flaxseeds | Roti + dal + palak sabzi | Roasted makhana | Vegetable khichdi | Warm milk
Day 2 – Lemon water + dates | Ragi dosa + sambhar | Guava + walnuts | Khichdi + lauki sabzi | Steamed corn | Vegetable pulao + dal | Milk with saffron
Day 3 – Buttermilk + figs | Vegetable paratha + curd | Banana + pumpkin seeds | Roti + paneer curry + dal | Roasted chana | Vegetable upma | Herbal tea
Day 4 – Fruit salad | Moong dal cheela + chutney | Amla juice + almonds | Dal + rice + bhindi sabzi | Chia pudding | Vegetable khichdi | Warm milk
Day 5 – Warm milk + walnuts | Idli + sambhar | Orange + flaxseeds | Roti + rajma + cucumber salad | Steamed sweet potato | Vegetable dalia | Milk + nutmeg
Day 6 – Coconut water + soaked almonds | Vegetable upma | Apple + walnuts | Dal chawal + beetroot sabzi | Chana salad | Ragi dosa + chutney | Milk with saffron
Day 7 – Lemon water + dates | Vegetable dosa + sambhar | Chickoo + almonds | Roti + dal + lauki sabzi | Roasted foxnuts | Vegetable khichdi | Herbal tea
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Postpartum Hair Fall (What to Expect)
- Hair shedding 2–6 months after delivery is normal and temporary.
- Continue prescribed supplements (iron, calcium, vitamin D).
- Eat protein-rich meals, hydrate well, and rest.
- Hair regrowth usually improves within 6–12 months
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Final Takeaway
- Hair fall in pregnancy is common and usually temporary.
- The safest remedy: balanced nutrition, gentle care, and stress management.
- Always follow your doctor’s guidance for supplements.
- With the right nutrition and lifestyle, hair health improves naturally
Flat 20% Off on Pregnancy Diet Plan by Award Winner Clinical Dietitian in Mumbai for Pregnancy – Dt. Foram Modi. Send Your Enquiry Now!
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai. Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition.
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online dietician consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
Flat 20% Off on Pregnancy Diet Plan by Award Winner Clinical Dietitian in Mumbai for Pregnancy – Dt. Foram Modi. Send Your Enquiry Now!
Visit Our Dietitian Clinic in Borivali, Mumbai
Address of our Dietitian Clinic in Borivali, Mumbai
Makes You Eat by Dt. Foram Modi, B102, 1st floor, Navkar Pearl, Natakwala Lane, Near Registration office, Borivali West, Mumbai 400092, Maharashtra
Phone number
8369030744
Phone number
8369030744
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