Foods That Fight Nausea During Pregnancy: Guide For Expecting Mothers
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 30, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 30, 2024Table of Contents
The journey of pregnancy is beautiful but one filled with challenges. A very common problem that most women face is nausea or morning sickness. This blog talks about foods that may help fight nausea during pregnancy. This information may help make your journey more pleasant.
As you read on, you’ll come across reasons for pregnancy nausea. You’ll learn about food choices that may aid in easing it. Plus, you’ll get guidance that may help mitigate this tough symptom. Lastly, we will be answering some frequently asked questions regarding this topic.
Did you know?
In my opinion, if you are frequently troubled with nausea during your pregnancy, try to consume ginger-containing meals and beverages since there is evidence that it may help with nausea and vomiting. I recommend one should consult their doctor before taking ginger supplements while pregnant.
Dr. Siddharth Gupta, MD
Before we talk about food that may help nausea, let’s understand why it happens during pregnancy.
Many reasons can cause nausea during pregnancy. Here are the most common reasons.
Hormone levels change in pregnancy. In particular, that of human chorionic gonadotropin (hCG). This causes a reaction in your nervous system and stomach muscles that results in nausea.
Pregnancy can make your sense of smell sharper. This might cause lead to certain smells making you feel nauseated. Even smells you used to like previously may feel foul during pregnancy.
The growth of the uterus and changes in digestion cause higher stomach sensitivity. This can make you feel sick.
Morning sickness is a term linked to pregnancy nausea. These symptoms can appear anytime during the day but they mostly occur during the daytime thus referred to as morning sickness. Around 90% of pregnant women experience morning sickness. This mostly happens in the first three months.
When you’re feeling ill, consume dry cereal and simple crackers. Eat a few crackers before getting out of bed by keeping them near your bed. Morning sickness may be lessened by sour or tart foods like lemonade or salty foods like chips.
Dr. Rajeev Singh, BAMS
Here is a list of foods that may help reduce nausea during pregnancy.
Historically, ginger is known for its nausea-fighting ability. This is possibly because of its bioactive compounds like gingerol, paradol, and shogaol.
Some research shows that ginger may help with nausea. This could be due to travel sickness, surgery, chemotherapy, or pregnancy. More research is needed to prove these benefits.
You may add ginger to your food in many ways. You may try supplements, ginger ale, ginger pops, and ginger tea. Make sure the ginger item you choose has real ginger, not artificial flavoring. Also, before starting it always consult your doctor.
Staying hydrated is important during pregnancy.
Drinking lots of fluids helps with nausea symptoms by maintaining hydration and electrolyte balance.
The best drinks for hydration and fighting nausea include water, oral rehydration solutions, sports drinks, soda water, iced tea, clear juices, and coconut water. Avoid overly sweet, caffeinated, or dairy-based drinks, as they might make your nausea worse. Also, talk to your doctor once before incorporating any of these or other beverages often in your diet.
Dry, simple, and bland foods like crackers, pretzels, toast, and cereal may settle an upset stomach. This is why they are often recommended to people suffering from nausea.
The starchy nature of these foods may help absorb stomach acids and ease nausea symptoms.
Keep them close by your bed for a quick nibble before getting up in the morning or pack small snack-sized portions in your bag for help on the move.
Cold food items, such as chilled fruits, yogurt, ice cream, custard, and frozen ice pops, are typically easier to tolerate when you’re feeling nauseous, thanks to their mild odor and cool temperature.
Hot foods often have stronger aromas that might trigger nausea, while cold foods may provide relief due to their minimal smell and cooling effect.
Some top picks for nausea-fighting cold foods include smoothies, fruit salads, blended fruit juices, and yogurt parfaits.
Broths, soups, and other warm liquids may help keep you hydrated, provide vital electrolytes lost through vomiting, and soothe an irritated stomach.
Broths may be a gentle first step towards starting solid foods again. They help reduce dehydration. Plus, they offer a mild, soothing option when you’re feeling nauseous.
You might want to try chicken broth, vegetable broth, or miso soup. They are comforting and hydrating meal options when you’re feeling nauseous and cant retain anything solid in your stomach.
Bananas may be used as a snack when you’re feeling nauseous. They’re gentle on your stomach and may help replace any potassium lost through vomiting or diarrhea.
One medium-sized banana gives 105 calories, 27 grams of carbs, 9% of the daily potassium needs, and vitamin B6. This makes it a potentially well-rounded snack for energy and fighting nausea.
Blend bananas in smoothies, add peanut butter to them for an energy boost, or enjoy them on top of toast or cereal for extra nourishment.
Along with ginger and crackers, applesauce is another good food that may help ease nausea. This may be a good choice for those with sensitive stomachs.
Applesauce provides a good source of carbohydrates and vitamins. It’s gentle on your stomach. Plus, it has pectin. This dietary fiber may be useful to check diarrhea symptoms.
Enjoy plain applesauce. Alternatively, mix it with cottage cheese for more protein or use it as a topping for your morning oats or toast.
Plain, starchy foods like rice, potatoes, and noodles may help with nausea. They’re easy on your stomach and give vital calories to keep you nourished.
Bland, colorless, and odorless foods might make you feel less nauseous than those with strong flavors. Rice, potatoes, and noodles are simple carbohydrates. They may help soothe an upset stomach.
Cook rice or pasta in boiling water and eat plain or with soft seasoning or choose boiled, steamed, or mashed potatoes. Make sure the foods you eat are prepared in the simplest way with minimal to no strong odors or flavours.
Research suggests that meals rich in protein may offer better relief from nausea compared to high-carb or high-fat meals. This might be because protein helps in increasing gastrin secretion.
Protein is important for your baby’s growth and for maintaining your body’s strength. It’s especially important for those experiencing constant nausea, as it may help restore poor nutrition.
Choose lean proteins like grilled chicken, tofu, beans, or lentils in a light broth or with easy seasonings. They give extra nourishment without making nausea worse.
A warm cup of herbal tea may offer some relief from nausea, even though research on their effectiveness is limited. Also, some hot tea may help soothe an upset stomach and provide necessary hydration.
Peppermint and chamomile tea are popular options for easing nausea symptoms, while lemon or ginger-infused teas may offer extra benefits.
Enjoy your tea slowly. Take small sips to avoid upsetting your stomach. Try different herbal mixtures or add a slice of lemon for added flavor and potential nausea relief.
Always remember before incorporating any of the above run by your doctor first.
Also Read: Constipation in Pregnancy: Causes and Research-Based Remedies
Apart from eating certain foods and drinks, changing a few lifestyle habits may help reduce nausea caused by pregnancy.
Try breaking down large meals into small, regular snacks throughout the day. This tactic may help reduce feeling too full or too empty, which often brings on nausea.
Be aware of foods or smells that make you feel sick. Avoid them as much as you can.
Dehydration can increase nausea. Try to sip at least eight cups of fluids a day. This could be water, herbal teas, and clear drinks. Sip slowly over the day for the best effect.
Managing stress and anxiety also may help in reducing nausea. Include relaxation techniques. For example, deep breaths, prenatal yoga, or meditation in your everyday routine.
If your nausea doesn’t stop or is very serious that you can’t do your daily tasks, it’s important to see your doctor as soon as you can for check-up and medical management.
Also Read: Headaches During Pregnancy: Causes, Remedies, and When To Seek Help
Managing pregnancy nausea is important for maintaining comfort during pregnancy. By adding certain foods and drinks to your diet like ginger, crackers, cold foods, broths, bananas and by using extra tips to relieve nausea, you may make your pregnancy journey smoother, and more comfortable.
Don’t ignore constant or very severe nausea. If you have continuous or very uncomfortable symptoms, see your doctor right away for a check-up and fitting management.
Hormonal changes, a stronger sense of smell, a sensitive stomach, some medicines, and dehydration can increase pregnancy nausea.
If you are hit by long-lasting or very severe nausea that disrupts your daily life, or if you can’t hold down food and drinks for more than 24 hours, get in touch with your doctor.
Options like ginger, herbal teas, and bland diets may ease mild to moderate nausea during pregnancy, but ensure you speak with your doctor or healthcare provider before trying any new tips. This way you may find the safest option for you and your baby.
A lot of foods may soothe pregnancy nausea. Yet, it’s important be mindful of potential allergies, sensitivities, or health issues linked to specific food choices. Don’t forget to consult your doctor or healthcare provider when you’re adding new foods to your diet or if you have any questions about the safety of certain anti-nausea foods for you and your baby.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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