DIETARY PATTERN
Iron-Repletion Focus
For confirmed or suspected iron deficiency. Pair iron-rich foods with vitamin C. Separate from tea/coffee/dairy.
Core Principles
Iron-rich foods: red meat 2-3x/week, liver 1x/week (if tolerated), lentils, spinach, fortified cereals. ALWAYS pair with vitamin C (bell pepper, orange, kiwi, strawberry). Avoid tea/coffee within 1hr of iron-rich meals. Continue prenatal vitamins if postpartum.
Sample Day
Fortified cereal + strawberries + orange juice (vitamin C maximizes absorption)
Beef stir-fry + bell peppers + broccoli + rice
Lentil soup + squeeze of lemon
Chicken liver pâté on toast (1x/week) OR beans + greens + tomato sauce
Herbal tea (NOT regular tea — tannins block iron)
Evidence Base
Strong — WHO 2024 anemia guidelines. Stoffel Lancet Haematol 2017 (alternate-day dosing absorbs better). NICE anemia pathway.
Important: This Is Not a Diet
⚠️ TEST FIRST. Don't supplement iron without confirmed deficiency (ferritin test). Excess iron is harmful. If ferritin <30 and symptomatic, discuss iron infusion with GP (faster than oral).
Causes That Benefit From This Pattern
Find Your Cause First
Diet is one piece of the puzzle. Understanding what's causing your brain fog helps you know which dietary pattern is right for you.
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