Pregnancy often brings with it nausea and vomiting. While frequently called “morning sickness,” these symptoms can occur at any point throughout the day or night. Fortunately, dietary adjustments can often help manage these uncomfortable feelings and support overall well-being.
Foods That Help Calm Nausea
Certain foods can be particularly soothing for pregnancy-related nausea. Dry, bland, starchy foods like plain crackers, dry toast, or arrowroot biscuits are often well-tolerated because they are bland and can help absorb excess stomach acid. Eating a few crackers before getting out of bed in the morning can sometimes prevent nausea.
Ginger-containing foods and beverages are widely known to ease stomach upset. Options like ginger tea, ginger ale (made with real ginger), or ginger snaps may help calm the digestive system. Cold foods are also appealing as they often have less odor, a common nausea trigger; examples include popsicles, ice chips, or chilled fruits like melon.
Sour flavors, in moderation, sometimes help to cut through nausea. Sipping lemon-infused water or consuming a few sour candies might offer temporary relief. If tolerated, protein-rich foods are important for sustained energy and and can help stabilize blood sugar, preventing dips that worsen nausea. Lean meats, beans, or nuts are good choices.
Staying hydrated is also important, as dehydration can worsen nausea. Clear liquids like water, diluted fruit juices, or clear broths are generally easier to keep down. Small, frequent sips throughout the day help maintain fluid balance without overwhelming the stomach.
Foods to Limit or Avoid
While some foods offer relief, others can intensify nausea during pregnancy. Greasy or fried foods are often difficult to digest and can sit heavily in the stomach, leading to discomfort. Their high fat content slows gastric emptying, prolonging fullness and nausea.
Spicy foods, while enjoyed by many, can irritate the digestive tract and potentially worsen nausea for some pregnant individuals. Similarly, highly acidic foods like certain citrus fruits or tomato-based sauces might trigger heartburn or increased stomach acid, contributing to sickness. Individual tolerance for these foods can vary significantly.
Strong-smelling foods are a common nausea trigger, as a heightened sense of smell is typical during pregnancy. Examples include cooking odors, certain strong cheeses, or highly aromatic spices. High-sugar foods, while tempting, can cause rapid blood sugar fluctuations, leading to energy crashes and worsening nausea.
Effective Eating Strategies
Beyond specific food choices, how you eat significantly impacts nausea management. Eating small, frequent meals throughout the day (every two to three hours) helps prevent the stomach from becoming completely empty, which can trigger or worsen nausea. This also avoids overfilling, which can cause discomfort.
It is helpful to eat slowly, allowing your digestive system time to process food without strain. Separating liquids from solids during meals can be beneficial; drink fluids between meals rather than with them to avoid feeling too full. Eating what sounds appealing, even if unusual for the time of day, is often the best approach to ensure nutrient intake.
Keep bland snacks, like crackers, by your bedside for a quick bite before getting up, potentially settling your stomach before you start the day. After eating, avoid lying down immediately; remaining upright for a while can aid digestion. Getting fresh air, even a short walk, can sometimes help alleviate nausea.
When to Seek Medical Guidance
While nausea and vomiting are common in pregnancy, medical attention is sometimes necessary. If you cannot keep down any food or liquids for an extended period (typically over 24 hours), contact a healthcare provider. This could indicate a risk of dehydration or nutritional deficiencies.
Signs of dehydration, such as significantly decreased urination, dizziness, or extreme thirst, also warrant medical consultation. If you experience significant weight loss due to nausea and vomiting, or severe abdominal pain accompanying these symptoms, seek immediate professional advice. Persistent nausea and vomiting that extends beyond the first trimester or that becomes debilitating might indicate a more severe condition requiring specialized management.