Morning sickness will also make the excitement of becoming pregnant at an early age a nightmare in a day-to-day basis. Nausea and vomiting have been all-too-familiar companions of many expectant mothers particularly in the first trimester. Although it is a usual aspect of pregnancy, this condition can seriously influence daily diet and health. Luckily, paying attention to the type of food helps to relieve nausea significantly.
This is the list of scientifically supported pregnancy safe foods that help against nausea- along with some practical lunch/dinner suggestions and snack options to make a functional and healthy menu in this article. No matter what digestive discomfort you are facing, be it light nausea or something more severe that lasts longer, these nutrition tips will help you get control over your appetite and at the same time let your developing child thrive.
Read more on nausea-easing foods so that you can learn science that goes behind these guidelines.
Morning Sickness explained
Morning sickness usually begins during the 6 th week of pregnancy and lasts till the first trimester though there are women whose period is prolonged. This noxious feeling is mostly caused by hormonal changes i.e. a sudden surge of human chorionic gonadotropin (hCG).
The type of food you consume and more importantly the time of consumption can make significant contributions to the elimination of nausea. The aim is to select foods which are:
Sound on the stomach
- Nutrient-dense
- (Has a soft flavor or no fragrance)
- Fat and acidity low
Now, we should explore the top food picks that are able to match these requirements.
Ginger: Antidote or a Timelessly Anti-Nausea Hero
The back story of ginger Why ginger works
Ginger is also one of the best researched natural methods of treating pregnancy nausea. Its compounds like gingerol and shogaol are active and they soothe the stomach and accelerate gastric emptying.
Ginger in Safety – Ways to Take it
- Ginger tea: Make tea using fresh ginger slices in hot water and taking in sips at a slow pace.
- ginger candies or lozenges: Very convenient to carry along.
- Ginger in oatmeal or rice: It is a flavour infusion that will not overpower your senses.
Meal Idea:
Breakfast: Warm oatmeal with slices of banana fruit on it and some powdered ginger
Bananas: Soft And Nutritious
Banana contains lots of potassium and vitamin B6 which is capable of lowering nausea. They are not painful in the digestive system and also not sensitive.
Snack Suggestion:
- Half banana, and a tablespoonful of peanut butter
- Thin banana slices in yogurt smoothie prepared with Greek yogurt and a little almond milk
Wheat crackers and Dry toast: Little and fierce
Though simple crackers and toast can be trusted in the process of treating nausea. The stomach acid can be absorbed with the help of starch thus making one avoid the urge to vomit.
Best Types:
- Whole-grain crackers with no sugar added to them
- Rice-cakes that are unsalted
- Toast that has little or zero butter
Tip: Leave a packet of crackers on your bed stand even in the morning and you can have a couple before you stand up. This will facilitate in suppressing nausea due to empty stomach.
Applesauce and Stewed Apple
Apples are refreshing, slightly sweet and are very fibrous. Cooked apples with no sugar added or unsweetened applesauce is even kinder to a digestive system.
Meal Idea:
Mid-morning Snack: chilled applesauce doused with cinnamon and chia seeds
Soups: Soups made of broth are light, warm and soothing.
When solid food becomes a burden, light broth allows to get moisture and absorbable minerals. it is preferable to use homemade bone or vegetable broth (low sodium).
Add-ins:
- Reserve cooked rice or quinoa
- Soft fruits such as carrots and potatoes
- Chopped pieces of tofu or shredded chicken (in case of toleration)
Meal Idea:
Lunch: transparent chicken soup with rice, small carrots cut into pieces, fresh parsley
Plain Rice and Baked potatoes
These are plain bland filling starches which are easy to digest. They aid in settling the stomach without any extra fat and seasonings.
Serving Suggestion:
- Steamed white rice, and sauteed zucchini (light oil, and no spice)
- A few chunks of mashed potatoes that are hit with a spritz of almond milk or broth, instead of butter
Protein Rich Foods that can Balance the Blood Sugar
Protein prevents crashing of blood sugar, which aggravates nausea. A few of the mild protein sources are:
- Greek yogurt plain
- Hard-eggs
- Hummus
- Tofu or easy-cooked lentils
Meal Idea:
Dinner: cooked potato with plain Greek yogurt and mushy lentils, with cucumber slices
Herbal Teas for Hydration and for Relief
It is important to drink lots of water, even more so, when you vomited. Relief can be achieved using herbal teas, which do not cause nausea.
Best Choices:
- Peppermint tea: Calms muscles of the stomach and curbs cramps
- Chamomile tea: peaceful and light
- Lemon balm tea: Flavors of lemon can calm stomach.
Note: Before taking herbal teas during pregnancy, seek medical advice of your doctor.
Small amounts of Citrus Fruits
Citrus is often an acidic food; however, a taste of lemon water or bite of oranges could do the trick when you need something clean and tart.
Hint: Put pieces of lemon in water or bite on a piece of orange that has been frozen.
Side effect: Do not take much when acid reflux happens accompanied by nausea.
Toast made of Whole Grain bread and dried beans with Nut Butter This food is also referred to as Whole Grain Toast with Nut Butter.
Whole grains can maintain a controlled release of energy and fiber whereas nut butters are a source of protein and good fats.
Snack Idea:
Half club of whole -grain toast, almond or peanut butter (none sweetened)
Rejecting Hot Dinners in Preference of Cold Foods
The odour of cooked food tends to enhance nausea. A lot of expectant women notice that they tolerate cold meals better.
When it comes to cold food ideas, there are a number of possibilities as well:
- Chilled pasta salad slathered in olive oil and vegetables in pieces
- Chilled quinoa and cucumber bowl
- Smoothies made of fruit, Grey yoghurt and spinach
Small Amounts of Probiotics
Fermented Foods Fermented foods are foods that have probiotics in small amounts. Here are a few examples of fermented foods:
Foods that can help to support gut health and digestion are probiotics which can be found in foods such as kefir or plain yogurt. To keep away the chances of overburdening your stomach, just stick to small portions.
Snack Suggestion:
1 2c, plain kefir mixed with berries
A rice cake topped with a spoonful of sauerkraut (provided that it is not intolerated to)
Sample Pregnancy Safe Meal Plan That Helps to Relieve Morning Sickness
| Time of Day | Meal/Snack | Description |
| Early Morning | Bedside Crackers | 2-3 plain crackers with sips of water |
| Breakfast | Ginger Oatmeal | Oatmeal with banana, grated ginger, and cinnamon |
| Mid-Morning Snack | Applesauce Bowl | Unsweetened applesauce with chia seeds |
| Lunch | Broth Soup + Rice | Chicken broth with rice and soft carrots |
| Afternoon Snack | Banana + Nut Butter | Half a banana with 1 tbsp peanut butter |
| Dinner | Baked Potato Bowl | Mashed potato, lentils, steamed zucchini |
| Evening Snack | Yogurt Smoothie | Plain Greek yogurt with blended mango and oats |
Other Advice in Reducing Nausea through Food
- Small frequent meals: Take mini-meals instead of three large meals a day.
- Foods that are high in fats and spicy: These foods slow digestive process and inflame the inner lining of the stomach.
- Keep Erect after the meals: Do not lie immediately after meals.
- Stay hydrated: Have water, salt solutions or herbal teas during the day.
- Aromatherapy with lemon or peppermint: A nose full of lemon oil or peppermint at times manages to put off sudden nausea attacks.
When to Visit a Doctor
In other cases, mild to moderate nausea can be alleviated by the consumption of food but the vomiting, dehydration, and weight loss which cannot subside are the symptoms that may suggest hyperemesis gravidarum as hyperemesis is the condition of the severity which needs medical treatment. Call your doctor whenever you cannot hold down fluids or food over a period more than 24 hours.
Final Thoughts
Morning sickness may be a typical part of being pregnant but that doesn’t mean you have to feel helpless. By getting a nutritious diet with a variety of fluids, like easily digestible foods, you might be able to mildly manage symptoms even though you do give a body and baby can get the nutrition they need. These options include ginger tea, banana toast, ready-made chilled quinoa salads, and bone broth soups, so the choice is safe and effective and quite practical.
Keep yourself fed, listen to your body and take each meal one bite at a time, you’re producing a human being!
