End Morning Sickness–Dietary Advice to Help Manage Morning Sickness

By: Claire Batten

Are you suffering the affects of morning sickness? It seems so unfair that at a time of great joy and excitement women are plagued with nausea, vomiting and food aversions. Don’t lose hope though, there are lots of practical things you can do with you diet that have a track record of helping women who are suffering from morning sickness

Odor plays a major role in morning sickness. Cold food tends to smell less so you might find cold foods easier to tolerate than hot food.

Research has proven that blood sugar has an impact on morning sickness. By keeping your blood sugar stable you are less likely to suffer from nausea and vomiting. Having a good sized portion of protein at each meal will help to maintain your blood sugar levels. Having a protein snack before you go to bed and if you wake during the night will alleviate sickness on waking.

Foods that make your blood sugar rise and fall quickly are most likely to trigger nausea and vomiting. Foods that are high in sugar will have the biggest effect, so try and limit fruit juice, sugary snacks and highly refined foods such as cereals and any food that contains white flour.

Consume small frequent meals with a good amount of protein.

It might seem that your meals are not very balanced. If you are able to keep it down, then don’t worry too much. You can go back to a more balanced diet once the sickness disappears.

Put a snack next to the bed at night so that you can eat it 20 minutes before you get up (hopefully you won’t need to run to the loo).

Foods that are high in fat are more difficult to digest and can make nausea and vomiting worse. Other common culprits include, rich, spicy, acidic and fried foods.

Don’t let yourself become dehydrated. Try to drink little and often. Large amounts of fluids gushing into your stomach will only increase your feelings of nausea. Soups, cool drinks or herbal tea will all help you do not have to limit yourself to water. If you are going to be sick it is much better to have some fluid in your stomach. If you are vomiting frequently try to sip an isotonic sports drink as it will restore your blood sugar, glucose and electrolyte balance ( if it is excessive do contact your health care provider).

Consider taking your prenatal vitamins at dinner time or just before you go to bed. Your body can handle it much better later in the day and is less likely to trigger nausea or vomiting. Sometimes iron supplements either on their own or part your normal prenatal can be harsh on your digestive system so consider reducing the amount. As soon as the nausea has passed you can increase the amount again. You have a history of anemia then do reduce your iron supplementation without first discussing it with your healthcare provider.

Ginger tea can be helpful as well as chewing raw ginger. It is worth trying any ginger based product such as ginger candy, ginger beer and stem ginger biscuits.

Although it may seem obvious avoid any food (or non food) that you find triggers your nausea.

Brewer’s yeast capsules work for some mums to be.

If you can, eat plenty of grains, legumes, eggs fish, chicken, nuts and avocados. They contain vitamin B6 and evidence suggests that it can help to relieve morning sickness.

Suck or sniff a lemon when you hit a wave of nausea.

Mint tea and mint chewing gum can be very calming to the digestive tract. Chewing gum can help if excessive saliva is a problem.

On the whole it is best to listen to your instinct. Although morning sickness is not fully understood it is there for a reason. If you feel compelled to eat a certain something, eat it. If a particular food makes you feel sick avoid it. Try to be as balanced as you can but do not beat yourself up about it. You can restore the balance when you feel better. If you are unable to keep anything down then you need to contact your healthcare provider.

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