Nausea during pregnancy can be brutal but the good news is that for most women, nausea symptoms tend to let up towards the end of their first trimester. While there is no cure for nausea, as it’s driven by the massive hormonal changes that occur at the beginning of pregnancy, there are some strategies you can use to ease the symptoms.
From a nutrition perspective, here are some tips that can be helpful:
Eat Frequently
Avoid an empty stomach. I know when you’re not feeling well the idea of eating is incredibly unappealing but having an empty stomach can actually exacerbate nausea. Having something to coat your stomach can help with prevent or at least ease the discomfort. Small meals and/or snacks throughout the day can really help with this strategy.
Eat something bland, usually a starchy carbohydrate (like crackers, oatmeal or a piece of toast) as soon as you wake up. This helps to coat the stomach after a long period without food. This is not the time to feel guilty about eating more starchy carbohydrates.
Add protein (When you can!)
Along with carbohydrates, try adding in some form of protein, even if the portion is small. Protein helps to balance your blood sugar, which can lead to reductions in nausea. For example, add peanut butter to a rice cake, dip crackers or pretzels in plain hummus, add avocado + hemp seeds to toast.
Hydrate
Sip fluids throughout the day. Sometimes carbonation and/or ginger drinks, such as ginger tea, can help settle the stomach.
If you’re vomiting, make sure to replenish electrolytes. LMNT packets are my favorite or you can try a pinch of sea salt in your water.
Consider B6
Supplement with Vitamin B6*. Or, if you can stomach it, foods high in B6 include salmon, poultry, avocado, sweet potatoes, pistachios and bananas.
Go easy on yourself
Perhaps most importantly, give yourself permission to “survive.” I see a lot of guilt around not being able to maintain a “healthy” diet when feeling sick but do the best you can. If that means only carbohydrates, then that's totally ok. Remember, in the first trimester your baby is mostly utilizing nutrients stored prior to conception. You can get back to a more balanced diet once you’re feeling better.
*Always consult with your OBGYN about supplements