Make These 11 Power Foods Your Friend To Fight Nausea During Pregnancy

Pregnancy can introduce many amazing transformations in a woman's life, yet it also presents its own array of difficulties. A prevalent and troubling symptom, particularly in the first trimester, is nausea. Commonly known as "morning sickness," nausea in pregnancy may happen at any point throughout the day and can greatly impact a woman's quality of life. 

Luckily, certain foods can alleviate this discomfort, making the experience slightly more bearable. In this blog, let's explore the foods that alleviate nausea during pregnancy, providing information on how certain nutrients and components can help calm your stomach and ensure you remain nourished during this sensitive period. 

Table Of Contents

1. What Is Pregnancy Nausea?

2. What Food Helps With Pregnancy Nausea? 11 Foods That Fight Nausea During Pregnancy

3. Which Indian Food Is Best For Nausea During Pregnancy?

4. How Can I Stop Nausea During Pregnancy Fast?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

What Is Pregnancy Nausea?

Pregnancy comes with discomfort and nausea, but you are stronger than this; hold tight!

The sensation of uneasiness or discomfort in the stomach, frequently coupled with the ‘want to throw up’, is known as nausea. It is a non-specific symptom triggered by various causes, ranging from physical illnesses to psychological factors.

Hormonal changes that occur in the early stages of pregnancy are the main culprit. Higher amounts of progesterone and human chorionic gonadotropin (hCG), which can cause nausea and vomiting, are produced by the body. Other factors like changes in blood sugar levels, heightened sensitivity to smells, and increased stomach acid production can also contribute to nausea.

While nausea typically peaks during the first trimester, it can persist for some women throughout their pregnancy. However, morning sickness is usually temporary, and it can be managed with the right strategies.

Also Read: 15 Essential Vegetarian Protein-Rich Foods For Pregnant Women for Complete Maternal Nutrition 

What Food Helps With Pregnancy Nausea? 11 Foods That Fight Nausea During Pregnancy

Fight pregnancy nausea together with these foods.

Here are 11 foods that fight nausea during pregnancy:

1. Ginger

Ginger is one of the popular and most well-known natural remedies for nausea, and it is often recommended for women experiencing morning sickness. Ginger contains compounds like gingerol and shogaol, which have been shown to help reduce nausea by stimulating digestive enzymes, improving stomach emptying, and soothing the digestive tract.

How To Use Ginger:

• Ginger Tea: Sip on ginger tea, which is widely available in stores or can be made by using fresh ginger slices in hot water.
• Ginger Ale: Make your own ginger ale by mixing ginger extract into sparkling water, or pick one that has genuine ginger in it.
• Candied Ginger: This is an easy-to-carry snack and can be found in many stores.

Also Read: Struggling With Constant Stomach Issues? Here Are 10 Ginger Oil Benefits For the Stomach To Alleviate All Discomforts!

2. Crackers and Dry Toast

Simple carbohydrates like crackers and dry toast are excellent choices when dealing with nausea. They are bland and easy on the stomach, and their dry nature helps to absorb excess stomach acid, which can contribute to nausea. The mild taste makes them ideal for women who may be sensitive to strong odours or flavours.

How To Eat Crackers And Dry Toast:

• Eat crackers or toast in the morning before getting out of bed to help settle your stomach after a long night’s rest.
• Keep them in your purse or bag for easy access throughout the day.
   

3. Bananas

Bananas are a gentle fruit that can help soothe the stomach, especially when nausea is accompanied by acid reflux or an upset stomach. They are rich in potassium, an important electrolyte that can be depleted if vomiting occurs frequently. Bananas are also easy to digest and can help stabilise blood sugar levels, which may reduce nausea caused by hunger or low blood sugar.

How To Use Bananas:

• Eat them alone as a snack or mix them with cereal or oatmeal.
• Create a banana smoothie using some yoghurt or almond milk for a revitalising beverage. 
   

4. Lemon

Lemon and other citrus fruits are often recommended for nausea relief because they help neutralise stomach acids and offer a refreshing, uplifting scent. The strong citrus smell can sometimes help curb nausea, especially if the scent is inhaled. Being one of the highest sources of vitamin C, lemons also boost the immune system, which can be beneficial during pregnancy.

How To Use Lemons:

• Add lemon slices to the water for a refreshing drink.
• Squeeze fresh lemon juice into a cup of warm water to create a soothing beverage that helps settle your stomach.
   

5. Apples

Apples are another fruit that can help combat nausea. They are mild, easy to digest, and contain natural sugars that can stabilise blood sugar levels. Apples also contain fibre, which can help with digestion and keep you feeling full longer.

How To Eat Apples:

• Eat raw apple slices as a snack, or pair them with peanut butter for extra protein.
• Make an apple smoothie with a little ginger for added benefits.
   

6. Plain Rice and Pasta

Plain, simple carbohydrates such as rice and pasta are easy on the stomach and can help absorb stomach acid. They are also non-irritating to the digestive system, making them ideal for when nausea strikes.

How To Eat Rice And Pasta:

• Cook white rice or pasta without adding strong seasonings or sauces.
• Serve with a small amount of chicken or vegetables for added nutrition.
   

7. Yoghurt

Probiotics, which are good microorganisms that support intestinal health, are abundant in yoghurt. Probiotics can support digestion and may help relieve nausea caused by indigestion or an upset stomach. Additionally, yoghurt contains calcium, protein, and other important nutrients that are beneficial during pregnancy.

How To Eat Yoghurt:

• Enjoy plain, unsweetened yoghurt or pair it with fruits like berries or bananas.
• Consider adding a spoonful of honey for added flavour and additional soothing benefits.
   

8. Nuts and Seeds

Nuts and seeds are some amazing sources of protein and healthy fats, which can help stabilise blood sugar levels, especially for people struggling to keep them under control and reduce feelings of nausea caused by hunger. They are also rich in magnesium, a mineral that helps reduce muscle cramps and support overall well-being during pregnancy.

How To Use Nuts And Seeds:

• Snack on small portions of almonds, walnuts, or ToneOp Care’s Pumpkin Seeds and Sunflower Seeds throughout the day.
• Add nut butter to your toast or crackers for a satisfying snack.
   

9. Peppermint

Peppermint is another herb that is known to soothe the digestive system and reduce nausea. Peppermint is popularly known to relax the muscles of the digestive tract, which promotes smoother digestion and helps to relieve feelings of queasiness.

How To Use Peppermint:

• Sip on peppermint tea, which is widely available or can be made by steeping fresh peppermint leaves in hot water.
• Suck on peppermint candies or gum for a quick, refreshing way to ease nausea.
   

10. Cold Foods

For some women, the thought of warm or hot foods can make nausea worse. In such cases, cold foods may be a more tolerable option. Cold foods tend to have a milder scent, which can help reduce nausea caused by strong odours. Additionally, they may feel more refreshing and soothing on a queasy stomach.

How To Eat Cold Foods:

• Enjoy chilled fruit like berries, melon, or grapes.
• Make smoothies with yoghurt, fruits, and ice to create a cold, easy-to-digest meal.
   

11. Leafy Greens

Leafy greens like spinach and kale are packed with essential vitamins and minerals, including folic acid, which is critical during pregnancy. While these foods may not always be the first choice for women dealing with nausea, they can be helpful when prepared in a mild and easily digestible form, such as in smoothies or soups.

How To Eat Leafy Greens:

• Add spinach or kale to a fruit smoothie for an extra boost of nutrients.
• Prepare a mild vegetable soup with finely chopped greens to make it easier on the stomach.

Which Indian Food Is Best For Nausea During Pregnancy?

Simple, bland, and easily digestible Indian foods that fight nausea during pregnancy are often the best options. In Indian cuisine, foods like khichdi (a mixture of rice and lentils) are gentle on the stomach and provide nutrients without overwhelming it. Plain rice with a little ghee (clarified butter) is soothing and easy to digest. Cumin seeds and ginger are commonly used in Indian cooking and have anti-nausea properties.

A ginger tea with a bit of honey can also calm the stomach. Yoghurt is beneficial due to its probiotics, which promote digestion and may help reduce nausea. Fresh coconut water is hydrating and provides essential electrolytes, especially if vomiting occurs. Masala chai (without too much milk or sugar), made with ginger, cinnamon, and cardamom, can also help ease nausea while providing warmth and comfort.

How Can I Stop Nausea During Pregnancy Fast?

Need a quick pregnancy nausea fix? Here you go!

To stop nausea during pregnancy quickly, try these methods that work for many women. 

First, stay hydrated by sipping small amounts of water or ginger tea, as dehydration can worsen nausea. Ginger has natural anti-nausea properties, so consuming ginger in tea, candies, or even in raw form may help reduce symptoms. Eat small, frequent meals instead of large ones to prevent an empty stomach, which can trigger nausea. Crackers, toast, or bland foods are easy on the stomach.

Avoid strong smells and triggers like certain foods, perfumes, or smoke. Vitamin B6 supplements are often recommended to reduce nausea, but always check with your doctor first. Fresh air can also help; try taking a short walk outside or sitting in a well-ventilated area. Finally, rest and relax, as stress and fatigue can worsen nausea during pregnancy.

Also Read: Nourish Your Body And Baby With These 12 Figs Benefits For Pregnancy 

Dietitian's Recommendation

Certain foods can help reduce nausea during pregnancy. Incorporate ginger into your meals, as it is recognised for its natural ability to alleviate nausea. Choose small, regular meals such as plain crackers, toast, or rice to prevent an empty stomach, as it can increase nausea. Coconut water aids in hydration and restores electrolytes that have been depleted.

Bananas are mild on the stomach and high in potassium. Apple slices paired with peanut butter offer protein and energy while remaining easy on the stomach. Yoghurt containing probiotics supports digestive health. Finally, steer clear of oily or highly seasoned foods, as they may cause nausea.

                                                                             Dt. Akshata Gandevikar

The Final Say

Pregnancy-related nausea, though unpleasant, is a typical symptom that can be controlled with appropriate foods and approaches. Incorporating foods such as ginger, bananas, crackers, and yoghurt into your meals can alleviate stomach issues, stabilise blood sugar levels, and lessen the discomfort associated with morning sickness. Keep in mind that every pregnancy varies, and what is effective for one individual might not be effective for someone else. 

FAQs

1.  When does pregnancy nausea start?

Nausea typically starts around the 6th week of pregnancy and can last until the 12th week. For some women, it may last longer, occasionally extending to the second trimester. Every pregnancy is different, so the timing and severity can vary.

2. Is nausea a sign of a healthy pregnancy?

Yes, nausea can be a sign of a healthy pregnancy. Studies indicate that experiencing nausea and vomiting during the first trimester is associated with a lower risk of miscarriage, suggesting that these symptoms may reflect rising hormone levels necessary for a healthy pregnancy. 

3. How long does nausea last during pregnancy?

Nausea typically peaks around the 9th week and may improve by the end of the first trimester. However, for some women, it can last longer, even into the second trimester, or occasionally throughout pregnancy.
 

References

• https://www.themotherbabycenter.org/blog/2022/08/foods-that-fight-nausea-during-pregnancy/
• https://www.narayanahealth.org/blog/15-foods-that-fight-nausea-during-pregnancy
• https://www.obgynofatlanta.com/nutrition-for-nausea-during-pregnancy
• https://cdhf.ca/en/8-types-of-foods-that-fight-nausea-during-pregnancy/
• https://docus.ai/symptoms-guide/foods-for-nausea-during-pregnancy

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