How To Navigate Pregnancy Nausea, According to a Nutritionist
It’s important to focus on the foods you can eat.
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Nausea is one of the first symptoms a woman may experience when pregnant. Nausea, along with vomiting, are often referred to as ‘morning sickness’ although the symptoms can hit at any point during the day. It starts during the first few weeks of pregnancy and ends around the end of the first trimester, although it may last throughout the whole pregnancy for some. Nausea is one of the most challenging symptoms in pregnancy as it can significantly affect appetite and the foods you are able to tolerate and eat. It can be extremely frustrating especially when you are trying to eat a variety of foods to nourish your body and developing baby. Remember that for most women this is a temporary, normal symptom of pregnancy. Focus on foods you can eat, and trust that your body is able to grow a healthy baby from your nutrient reserves for the short term. Below are some tips to help you navigate prenatal nausea.
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Identify What Triggers Your Nausea
It can be extremely helpful to try to identify what triggers your nausea. Is it a specific odor or food? Is it the time of day? Is it going too long between meals? Is it eating too fast or drinking too much fluid at mealtime? Is it getting out of bed too quickly? This information can help you manage your nausea symptoms.
Consume Small, Frequent Meals
Consuming small frequent meals throughout the day can help relieve pregnancy nausea. Going too long between meals without eating can result in blood sugars dropping, which can trigger nausea. It can also result in overeating at your next meal, which can also trigger nausea from feeling too full.
Add Protein to Your Meal
Most pregnant women who are nauseas tend to grab plain, saltine crackers to reduce the uneasiness. Eating plain carbohydrates such as crackers or toast can be very helpful to provide some relief. However, it’s important to try to eat a protein-rich food afterward to balance your blood sugars. Eating carbohydrates on their own can result in fluctuations in blood sugars, which can also trigger nausea. Consuming a balanced meal that consists of carbohydrates with protein and fat can be key in managing your symptom. For example, add cheese or nut butter to crackers, or pair with salted nuts. Other protein options include eggs, Greek yogurt or a protein shake.
Supplement with Ginger and Vitamin B6
Ginger is known to be one of the most effective supplements to help relieve nausea. You can try taking ginger in the form of ginger tea, dried ginger slices, ginger chews or ginger lozenges. You can also add fresh ginger to smoothies, stir-fries or hot tea. A ginger supplement can also be effective and safe up to 250 milligrams every six hours.
Vitamin B6 has also been shown to help manage nausea. Foods rich in vitamin B6 include avocados, bananas, pistachios, sunflower seeds, sweet potatoes, dark leafy greens and meat or poultry. Some doctors recommend a vitamin B6 supplement, which can be taken in doses of 10 to 25 milligrams three to four times a day. Consult with your doctor before taking any supplement.
Eat Slowly and Mindfully
Overeating and feeling too full can also be a nausea trigger. Try to eat slowly and mindfully so you can listen to your hunger and fullness cues. Stop eating when you’re comfortably satisfied and avoid drinking large amounts of water with your meals.
Try Cold Foods
Some women can tolerate cold foods more easily than the smell from hot, cooked foods. Examples include tuna or chicken on pasta salad, a protein smoothie or a Greek yogurt parfait. Experiment to see whether there are specific odors that trigger your nausea, and when possible, try to seek help with cooking in the kitchen from loved ones.
Remember that pregnancy nausea is a healthy, normal part of your journey. If you are struggling with eating any food or are concerned with your food intake, consult with your prenatal dietitian for individualized nutrition recommendations.
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