Morning sickness is often one of the most dreaded side effects women experience during pregnancy. On average, morning sickness affects 50%-80% of pregnant women. The bad news? There is no cure all food or pill that will completely eliminate your pregnancy morning sickness. But, the good news is that with the right diet and eating habits, you can understand what causes the nausea and learn to control this unwanted side effect. What to eat:
- Keep crackers, dry toast, or cereal at your bedside, and try to eat something before getting out of bed in the morning. These bland, carbohydrate-based foods help lessen nausea.
- Choose “stomach-friendly” foods such as yogurt, and low-fat, high-carbohydrate foods.
- Avoid hard-to-digest foods such as sausages, onion rings, and other fatty fried foods.
- Try taking your prenatal vitamin in the middle of a meal instead of on an empty stomach.
- Carry around a slice of lemon, mint, or ginger root inside a small plastic bag. Some women find that sniffing some of these items helps to settle their stomach.
What eating habits to remember:
- Eat small amounts throughout the day to avoid becoming too full, or alternatively, too hungry.
- Consider changing to an iron-free prenatal vitamin if you are not anemic, but check with your doctor first.
- Ginger tea, candied ginger, or ginger capsules can be effective in fighting nausea. Do not exceed more than 1,000 mg of ginger a day.
- Vitamin B6 also provides relief for many pregnant women. Consult your doctor for more information.
- Identify your triggers and avoid them. You may find that you feel fine unless you encounter a food (usually something high-fat and greasy) or odor (such as perfume, cigarette smoke, coffee, and strong cooking smells) that you find particularly offensive.
- Don’t force yourself to eat foods that make you feel worse just because they’re good for you. If you’re going to throw up all the nutritious foods you’re eating, you’re better off just eating what you can keep down, and making up for it when you feel better.
Remember, there is no one-size-fits all remedy. Try a few of these tips to see what works best for you and your body. If your pregnancy morning sickness is still uncontrollable, contact your physician for further guidance.