My friend Diana is not having an easy time of her first trimester! She’s constantly nauseous, throwing up all the time, and over-all exhausted– the heat isn’t helping things! Since morning sickness is caused by the hormones that support your pregnancy, she knows that feeling constantly nauseated is actually a good thing… well, her brain knows it but her stomach doesn’t! Her personal remedy is sucking candies, my other friend Miriam relies on candied ginger. But there’s no one trick that works for everyone, so you may have to try a few different things before you find something that helps settle your stomach. Here are some foods that may help you feel a little less nauseous.
Crackers: This is an old standby, but crackers were actually one of the things I could tolerate whenever I was hit by morning sickness. Basically any bland, crunchy food works the same way: bread, toast, rice cakes, even potato chips (not that we recommend subsisting on potato chips throughout your first trimester).
Soft foods: Some women find that the chewing is what triggers nausea, so try some soft, bland foods that are nutritious, gentle on the stomach, and don’t necessitate much chewing. Applesauce, oatmeal, yogurt, fruit smoothies, etc.
Ginger: Can be found pickled, candied, in a tea bag, or a capsule– whatever the format, ginger is a natural remedy for nausea.
Lemons & Peppermint: Simply take a whiff to relieve nausea. Try putting a couple drops of peppermint oil in a bowl of hot water and inhale the steam. Some women also find the scent of lavender to be soothing.
Apple cider vinegar: Try taking 2-3 teaspoons of apple cider vinegar (not any other kind) in warm water first thing in the morning. Apple cider vinegar is pH neutral and may help to neutralize excess stomach acid.
Bananas in Coconut Milk: This remedy comes from iVillage:
- 2 ripe bananas
- 1/2 can coconut milk
- 1/4 cup maple syrup
- 1/4 cup water
- 1/2 teaspoon salt
- 1/2 tablespoon flaxseeds
Directions: Peel the bananas and cut each into one-inch segments. Combine the coconut milk, water and maple syrup in a medium saucepan. Place over medium heat and bring to a simmer. Add the sliced bananas to the mixture and simmer for 10 minutes. Finally, add the salt and boil for 20 minutes. Serve topped with flaxseed.
Why it helps: The potassium in the bananas can help alleviate some of your body’s aches and pains. The coconut milk works to build body mass for your baby. The maple syrup is so much better for you than sugar, and flaxseeds are full of essential fatty acids. The flaxseeds also help with that other delightful digestive symptom of pregnancy: constipation.
Alternative therapies: Hypnosis, acupressure wristbands, and homeopathic remedies have helped some women cope with nausea.
Give in to your cravings: Satisfying food cravings during pregnancy, whether you’re hankering for pickles or a big, juicy steak, may actually be beneficial. If you have an urge to eat a particular type of food, this may be your body’s way of telling you what it needs.
Other tips:
- Eat small, frequent meals or snacks, so that your stomach is never empty or too full at one time.
- Chew food well.
- Avoid fatty, fried, and spicy foods.
- Try eating a few whole-grain crackers before getting out of bed in the morning. Low blood sugar early in the morning may contribute to morning sickness (hence the name). Crackers are also helpful for middle-of-the-night hunger pangs.
- Try drinking in between meals rather than with meals. It’s important to stay hydrated, especially if you’ve been vomiting a lot.
- Identify your personal triggers and avoid them. This includes foods, odors, perfumes, and anything else that makes you nauseous.
- Eat your food cold or room temperature; hot foods have a stronger aroma that may turn you off.
- Nausea may become worse if you are tired or stressed out. So try to fit in a nap, some relaxation time, on an enjoyable activity.
- Try taking your prenatal vitamin at night or with food. Also ask your doctor about a supplement that’s low-iron or iron-free at least during your first trimester. Iron can be hard on your digestive system.
- Increase your intake of Vitamin B6. Ask your caretaker about dosage before taking any extra supplements.
As always, it is wise to consult with your doctor or midwife about any dietary changes, treatments, or supplements.
