It is said that pregnancy is a period that unveils a lot of unique experiences for a mother, apart from being overwhelmed. However, they have to deal with many unpleasant circumstances as well, like morning sickness and nausea. As per the authentic reports, at least 7 out of 10 women have morning sickness in their first trimester of pregnancy. When morning sickness is affected during the early pregnancy weeks, women try to find some tips to avoid this issue.
The exact and prominent cause of morning sickness is not known. However, blood sugar fluctuations, hormonal changes, and metabolism changes play a crucial role. If you consider adding nutritious values to your food, you can cure the impact of morning sickness. Nutrition generally plays a crucial role in controlling your nausea by calming and balancing your digestive system.
Morning sickness can make you go through an uncomfortable phase during pregnancy, and it can impact your healthy daily routine as well. Fortunately, certain foods can easily eliminate the symptoms of nausea and morning sickness. In this blog, we will provide you with the list.
Nausea in Pregnancy
Let us discuss more about nausea during pregnancy and what some of its major causes are:
What Causes Nausea during Pregnancy?
If you are facing nausea during your pregnancy, it is generally triggered due to hormonal fluctuations. The hCG hormone, or the human chorionic gonadotropin hormone, rises quickly during the early stages of the pregnancy. So, this is one of the influential elements of morning sickness. Apart from this, high estrogen levels also uplift your sensitivity towards smells.
Other than hormonal changes, many other factors influence nausea. Some of the examples include low blood sugar levels, which occur due to increased metabolic demands. It can make you feel dizzy and nauseated. Other than this, fatigue also plays a crucial role. It occurs when you are totally exhausted. Some women also face the triggers of nausea due to their strong sensitivity towards smells like food odours, perfumes, and smoke.
When Does Nausea Occur?
Morning sickness and nausea are majorly seen in women during their first trimester. However, it can extend to the eighth and twelfth weeks. Nausea can hit you at any time of the day. Many pregnant ladies face these symptoms by their second trimester only, but the conditions worsen in the later stages.
The seriousness and intensity of nausea and morning sickness differ from person to person. Many women face mild discomfort. On the other hand, many struggle with extreme nausea levels and vomiting. The intensity of the nausea can be different because of several factors like multiple pregnancies, pre-existing digestive issues, genetics, and much more.
Nutritional Strategies to Reduce Nausea
Let us focus on some eminent nutritional strategies through which you can lessen nausea triggers.
Importance of Small, Frequent Meals
During pregnancy, if you live with an empty stomach, it can make the situation harsher. So, instead of having three large meals, you can opt for smaller and frequent portions every 2-3 hours.
This will maintain your blood sugar level, and you will not feel hungry and nauseated. Apart from this, if you have consistent meals throughout the day, this ensures your body is getting an adequate amount of nutrients.
Staying Hydrated
The intensity of your nausea will be extremely high if you keep your body dehydrated during pregnancy. So, you need to stay hydrated and consider taking some major fluids to hydrate your body.
Make sure to sip fluids at regular intervals instead of gulping large amounts at once. This will control your nausea vastly. There are many hydrating options available in the market like coconut water, lemon water, herbal teas, etc.
Avoiding Trigger Foods
There are certain food items and smells that can worsen your nausea. So, you need to identify these food items to cure the nausea triggers. Some of the major factors include spicy foods, strong odours, and greasy meals. Items that contain high fat can take you longer to digest. Similarly, eating fried or highly seasoned foods can impact the digestive system and can influence nausea symptoms.
Best Foods to Fight Nausea during Pregnancy
Here, we will discuss the list of food items you can consider to lessen your morning sickness episodes during pregnancy:
Ginger
Ginger is known to be a reliable and natural remedy to cure nausea. This is due to the inclusion of active compounds in it like gingerol and shogaol. These compounds help soothe the stomach and improve digestion in pregnant women.
How To Consume Ginger?
- Ginger tea can be a good option and can be taken during the morning hours. This warm cup of tea will ease your nausea and discomfort.
- Ginger candies or chews can quickly relieve your nausea and can conveniently safeguard your digestive tract.
- A small piece of fresh ginger can give a kick to your bland smoothies and help in digestion at the same time.
Lemon and Citrus Fruits
The effective scent and tangy taste of lemon and citrus fruits can help you lessen the chances of morning sickness and nausea. It promotes salivary production that eases the sickness. Many women consider just smelling a fresh lemon to get quick relief.
How To Consume Citrus Fruits?
- Have a glass of lemon water, which is a refreshing hydration option for you.
- Consider a bowl of orange and grapefruit slices, which is easy to digest.
- There are many lemon-flavoured candies and teas available in the market to help you get relief from nausea.
Bland, Easy-to-Digest Carbs
Low-fat carbohydrates and mild food items help settle your stomach by adsorbing excessive stomach acid and restricting hunger-related nausea. These types of food items are easy to digest and can work as a steady source of energy.
How To Consume Easy-to-Digest Carbs?
- For your simple go-to snack, you can have plain or whole-grain thin crackers.
- Have a toast with a small amount of butter.
- Grab a bowl of oatmeal and rice, which is nourishing.
Cold Foods
Talking about cold foods is more tolerable as compared to hot food items. Cold food items have milder scents and curb the nausea triggers. So, a pregnant woman should always prefer chilled alternatives.
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Nausea-Friendly cold foods:
- Opt for smoothies as they are packed with nutrients.
- Have a protein-rich option like yogurt with honey.
- Refresh your mornings with a chilled fruit bowl.
High-Protein Foods
A good amount of protein intake can balance out your blood sugar levels and deliver long-lasting energy. Include a small portion of protein in your meals to avoid morning sickness.
Suggested Sources
- Try Greek yogurt, which is high in protein and probiotics.
- Consider hard-boiled eggs, which are packed with protein and nutrients.
- Have toast with nut butter spread on top of it.
Herbal Teas and Natural Remedies
There are many herbal tea options available in the market to calm down nausea influences. The following teas will support hydration and will balance your nausea.
Recommended Teas:
- Ginger tea can aid digestion and reduce nausea symptoms.
- Try peppermint tea to cure bloating.
- Chamomile tea is beneficial for its anti-inflammatory properties.
Probiotic Foods for Gut Health
If you have a healthy gut, you can improve digestion and reduce the chances of nausea. Probiotic-rich food items can improve gut bacteria and enhance overall gut health.
Recommended probiotic sources:
- Yogurt, along with live cultures, can be a nourishing option.
- Try Kefir, which is a fermented milk drink.
- For better gut health, try sauerkraut.
Lifestyle Tips to Manage Pregnancy Nausea
Apart from nutrition, you need to introduce some changes to your lifestyle. It can improve your nausea and overall well-being. Some of the effective lifestyle tips have been mentioned below:
Eating Slowly and Chewing Well
If you eat too quickly, it can disturb your digestive system. So, consider taking small bites and chewing your food properly to prevent indigestion. Slower eating can help regulate blood sugar levels as well.
Avoiding Strong Odors and Heavy Meals
There are specific smells that trigger nausea. So, you need to stay away from strong-odor food items. Try cooking using an exhaust fan, keep your windows open, and ask for help when preparing your food. Avoid greasy meals as they can lead to indigestion.
Trying Acupressure or Aromatherapy
It has been researched that additional therapies like aromatherapy and acupressure help pregnant women get rid of nausea. Try using a nausea wristband, which puts pressure on the P6 acupressure point of your wrist. You can try essential oils like lemon, peppermint, and ginger for better effects.
Getting Enough Rest
If you feel fatigued, the nausea condition can worsen. So, during pregnancy, your body needs the utmost rest, and you need to sleep as much as possible. Take short naps to maintain your energy levels and reduce the intensity of nausea.
Foods and Drinks to Avoid
Here is the list of foods that you should avoid:
Greasy and Fried Foods
Greasy and fried foods are generally difficult to digest and can sit in your stomach for longer periods. will lead to nausea and severe bloating.
Spicy or Highly Seasoned Foods
Heavily seasoned and spicy food can destroy the stomach lining and can give rise to acid reflux, leading to nausea.
Caffeinated and Sugary Drinks
Caffeine can spike up the level of stomach acidity, and sugary drinks like flavoured juices and sodas can level up blood sugar. So, avoid these food items to get rid of worsening fatigue and nausea.
Get a Customized Diet Plan From Qua Nutrition For Nausea
From the above blog, you must have understood which food items are reliable to avoid morning sickness and nausea. However, if you want to get expert tips from a nutritionist for pregnancy during the period, rely on Qua Nutrition. Our world-class nutritionists are here to guide you and curate a personalized diet plan for nausea during pregnancy. Contact us now for expert advice for your prenatal journey and to make your baby and you healthy.
