10 Tips To Manage Nausea During Pregnancy
Pregnancy nausea in the first trimester is no joke. Its one of the most common complaints early on in pregnancy and can vary from mild to debilitating. The term “morning sickness” is also an unfortunate misnomer - it can hit at any time of day, not just in the morning.
On the bright side, there are several nutrition strategies you can put in place to help ease and even prevent nausea. These tips won’t be foolproof for everyone simply because everyone’s bodies are different, so experiment and find what combination works well for you!
How to ease nausea during pregnancy
Morning snack
Keep a simple snack at your bedside to eat first thing in the morning, before getting out of bed. Having a little something with carbs and protein in your stomach before getting out of bed can help settle your stomach and prevent nausea before it starts.
Small frequent meals
Consume smaller meals more frequently. This can be much gentler on your stomach compared with having large meals that may make you feel overfull and, as a result, nauseated. It also helps ensure you have something in your stomach regularly which can help reduce nausea. This might look like 5-6 small meals throughout the day instead of 3 larger meals. Remember to treat these as meals instead of snacks; aim for the same variety and balance as a full meal, just in a smaller portion.
Ginger
Ginger is well known for alleviating nausea. Sip on ginger tea, include ginger candies, or add fresh ginger to meals and snacks. If you prefer ginger ale, look for an option that includes real ginger and try to pair it with a protein-rich snack if possible.
Peppermint tea
Peppermint tea is another beverage that can help settle your stomach. Limit your intake to no more than 2-3 cups per day to avoid excessive intake of peppermint.
Sour foods
Sour foods such as citrus (lime, lemon, orange, etc) can help alleviate nausea. Try adding a squeeze of lemon to your foods or sucking on a piece of lemon-flavored hard candy.
Sip on fluids
Sipping on your fluids throughout the day can help keep you hydrated, especially if you aren’t eating or drinking as much as usual. You may also be able to sneak in some nutrition by drinking smoothies, warm soups, or bone broth.
Choose cold foods
Food smells are a common trigger for nausea which is why choosing cold foods can be really helpful. Cold foods release less aroma compared with hot foods so don’t often trigger nausea the same way. Try opting for smoothies, cold soups, or eating your meals cold. You can also rope in a family member to do the cooking if that triggers your nausea.
Bland foods
If you’re feeling nauseated, but haven’t eaten in a while, your empty stomach might be worsening your nausea. Try having small amounts of bland foods - these are often better tolerated if you’re actively nauseated. Try small amounts of broth, plain white rice, bananas, applesauce, dry toast, or salted crackers.
Be aware of triggers
Everyone is different in terms of what may cause a bout of nausea. Common triggers include strong food smells (especially meat and fish), spicy foods, and foods high in fat (such as fried foods). Be aware of your triggers so you can avoid them when possible.
Practice compassion
If you’re suffering from pregnancy nausea and vomiting, know that you are not alone. Your nutrition likely won’t look perfect during this period, and that’s okay! Focus on what you can reasonably include and know that your body is effective at providing your baby with everything it needs to thrive.
As an side note, in terms of herbal remedies or supplements for managing nausea, I always recommend consulting your healthcare team. Often, herbal blends are not recommended in pregnancy due to safety concerns and a general lack of solid safety data so it’s always best practice to discuss any additions with your healthcare providers.
If you’re struggling with pregnancy nausea and want more 1:1 individualized support or are preparing for pregnancy and want to focus on building up your nutrient stores, I can support you! I work with folks who want reduce the stress around nutrition in order to feel confident and nourished throughout preconception, pregnancy, and postpartum. If this sounds like you, click the link below to schedule a free 15-minute discovery call!
And if you’re experiencing what feels like severe nausea and vomiting and you’re unable to keep down food or fluids, talk with your OBGYN or primary care doctor right away. It could be that you’re suffering from hyperemesis gravidarum: extreme, persistent nausea and vomiting. This condition can lead to weight loss and dehydration and may require IV fluids in a hospital. While this condition is uncommon (occurs in less than 3% of pregnant folks), it’s better to be on the safe side and get the support you need.
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*The information on this website is provided for educational purposes only and should not be treated as medical advice. Cultivated Nutrition, PLLC makes no guarantees regarding the information provided or how products and foods may work for any individual. If you suffer from a health condition, you should consult your health care practitioner for medical advice before introducing any new products or foods into your health care regimen. Always speak to a qualified practitioner before making any changes to your diet or nutrition. For more information, please read our terms and conditions.
