To help with nausea and vomiting during pregnancy, remember that it’s better to have something in your stomach than to go without eating or drinking. Being dehydrated or very hungry can make things feel worse. Instead of giving up, try some of these tips and see what works for you:
- Eat smaller, frequent meals or snacks. Aim to eat every two to three hours, taking even a small bite even if you’re not feeling very hungry.
- Drink water or other caffeine-free drinks throughout the day, but try to avoid drinking anything for at least 30 minutes before or after a meal.
- Keep simple foods – crackers, pretzels, toast – on hand. Keep a few crackers at your bedside and nibble before even getting out of bed.
- Avoid high fat or greasy foods. Despite cravings, high fat foods take longer to digest and can make nausea worse.
- Have protein foods just before bed. Protein foods include eggs, meat, poultry, seafood, beans, nuts, nut butters, tofu, yogurt, and cottage cheese.
- Change up the temps – try cold items like a frozen yogurt, a popsicle or smoothie, or warm foods like a baked potato, bone broth, or soup.
- Play around with flavor – try tart or sour by adding lime to water or using a lemon hard candy, try spicy foods like curry or salsa, or salty options like chips, olives, kimchi, or vegetable juice.
- Compare textures – explore foods that are creamy, crunchy, dry, or soft and pay attention to if any sit better.
- Air matters. Stay away from stale orders, smoke, perfumed products, cleaning fluids, crowded places or other areas without fresh air. Go for a walk outdoors, open the windows, turn on a fan.
- Consider supportive supplements like ginger root or tea, vitamin B6, or magnesium.
Don’t hesitate to reach out for an appointment if you are struggling with morning sickness and need extra support! And be sure to speak with a healthcare provider about using any supplements or medications for acid reflux or nausea.
OKAY TO EAT 