Chrissy Teigen, Meghan Markle, and Carrie Underwood have all spoken publicly about their miscarriages.

But they’re just a few of the millions of women who experience the spontaneous loss of a pregnancy each year. In fact. It’s estimated that up to 20% of known pregnancies end in miscarriage — and half the time there's no identifiable cause. 

Now, a study offers new insight into how to reduce the risk: upgrading your diet.

Research published in the journal Fertility and Sterility found that enjoying a preconception and early-pregnancy diet that contains a lot of fruit, vegetables, seafood, and grains is a game-changer. Compared to a diet with low overall consumption and high consumption of fruit may be associated with a 61% reduction in miscarriage risk; high vegetable intake with a 41% reduction; and high consumption of grains with a 33% reduction. Seafood also helps protect a pregnancy.

The researchers did say that eggs and dairy were protective too, but I believe it's important for most people to reduce their intake of these and the saturated fats they contain — because 70% of U.S. adults are overweight or obese — by avoiding egg yolks and using only low or non-fat diary, whether you’re pregnant or not.

Other ways to reduce the risk of miscarriage include not drinking alcohol or smoking anything, avoiding raw or undercooked fish and meats, achieving a healthy weight before becoming pregnant, and making sure to have your vaccinations for measles, mumps, and rubella (the MMR vaccine) one month or more before becoming pregnant if you weren't vaccinated as a child.