Diet Advice for to help the symptoms of Morning Sickness

Congratulations, you’re pregnant! It’s a very exciting time. Unfortunately for many women the excitement is soon replaced by nausea and vomiting. Sometimes just the smell or even the thought of a certain food is enough to trigger it. There are lots of practical dietary changes that you can try to help minimise your morning sickness.

• Your sense of smell is heightened during pregnancy and has a strong role to play in morning. Cold food have less odour and therefore is less likely to set off nausea and vomiting

• Morning sickness is definitely affected by your blood sugar levels. Therefore it is important that you keep them as stable as possible. Eat plenty of protein at each meal and have a protein based snack before bed and even during the middle of the night if you wake. There is some evidence to suggest that the reason morning sickness is often worse in the morning is because your blood sugar level has dropped overnight.

• 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.

• Eat small meals frequently with lots 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.

• 2o minutes before getting up have a snack that you put next to the bed the night before (this might be tricky if you need the loo on waking!)

• It is harder to digest fatty food and it will help to avoid these foods. Other trigger foods 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)

• If you are taking prenatal vitamin, your system will handle it much better later in the day and even at bed time than it will in the earlier part of the day. It is also worth using one, just for a few weeks with less iron, which can be particularly harsh on your digestive system. Please do not reduce your iron supplementation if you suspect or have been confirmed to be anaemic.

• Ginger can be really helpful to ease morning sickness. It can be chewed or used in tea. Some women find other products such as candied ginger, ginger beer and stem ginger biscuits.

• Anything that triggers your nausea is best avoided. I know it sounds obvious!

• Some ladies find Brewer’s yeast capsules help to relieve morning sickness

• Vitamin B6 has been demonstrated to reduce morning sickness and can be found in cereal grains, legumes, eggs, fish, chicken, nuts and avocados.

• Lemon can be very helpful when hit by a wave of nausea. Cut a lemon into quarter and with suck on it or sniff it when you are feeling sick,

• Mint based products have a calming effect on the digestive system. Try sipping some mint tea. If you have excess saliva then you will find chewing mint gum very helpful.

Finally listen to your instincts. They are there to serve you. Morning sickness is not fully understood but it probably as a protective function. If a certain food or smell makes you feel sick then avoid it. If you are driven to eat a particular food then go for it. Try to be as balanced as possible but do not get hung up about it. You will soon feel better and then you can restore the balance in your diet. If you vomit everything you consume you need to speak to your healthcare provider.

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