If you're pregnant and often find yourself attending family gatherings or dinner parties, consuming rich or sugary foods can exacerbate nausea and vomiting, particularly during the first trimester when many pregnant women experience bothersome morning sickness symptoms. According to Healthline, one of the strategies many women use to alleviate nausea is snacking on foods that provide essential nutrients during pregnancy. Here are some nutritious snack ideas that can help ease morning sickness:
1. Yogurt and Nausea Relief
Yogurt contains probiotics, which are beneficial bacteria that help balance the gut microbiome and reduce nausea. The good bacteria found in yogurt can help soothe the stomach. To maximize the health benefits, choose plain yogurt without added sugars or sweeteners.
2. Almonds and Stress Reduction
Almonds can serve as an effective snack to prevent morning sickness symptoms, especially in pregnant women. Almonds contain riboflavin, which is helpful in reducing nausea. Additionally, the nutrients in almonds can help lower stress levels during pregnancy. They are also rich in Vitamin E, which supports skin and hair health, as well as the development of the baby’s bones and teeth.
3. Apples and Digestive Health
An apple makes for a healthy and nutritious snack during pregnancy. Apples are rich in fiber and Vitamin C, both of which help maintain good digestive health and prevent constipation. The water content in apples can also help manage dehydration and fatigue caused by nausea and vomiting in the early stages of pregnancy.
4. Biscuits for Energy
Biscuits can be a good light snack for pregnant women, as they are rich in carbohydrates, which help control morning sickness symptoms and provide the body with needed energy. Choose low-sugar biscuits to help absorb excess stomach acid that causes nausea.
5. Pumpkin for a Nutritious Snack
Pumpkin is an excellent snack for pregnant women, as it’s rich in magnesium, which can help alleviate nausea by balancing cortisol levels. Roasting pumpkin is a healthy and delicious way to enjoy this nutrient-rich food.
6. Dark Chocolate and Blood Flow
Dark chocolate can be a healthy snack during the first trimester. Eating 28 grams of dark chocolate daily can increase blood flow to the placenta, ensuring the baby gets enough oxygen and nutrients. Dark chocolate contains flavonoids and antioxidants, which help dilate blood vessels and improve circulation.
7. Avocados and Birth Defect Prevention
Avocados are packed with essential nutrients and are a great snack for pregnant women. One key nutrient found in avocados is folic acid, which helps protect the baby from birth defects. Eating one avocado can provide about a third of the daily recommended folic acid intake during pregnancy.
8. Boiled Eggs for Brain Health
Boiled eggs are a healthy snack for pregnant women, as they are rich in choline, which supports the brain development of the baby. Eggs are also a good source of protein and Vitamin B6, both of which help alleviate nausea during pregnancy.
9. Ginger Sweets for Nausea Relief
If you're feeling nauseous, ginger candies can help relieve symptoms quickly. Ginger contains a compound called gingerol, which has been shown to ease nausea and vomiting, particularly in the first trimester. If you're concerned about extra calories from ginger candies, you can consume ginger through ginger tea or water made from fresh ginger slices.
10. Bananas as a Source of Fiber
Bananas are an excellent source of fiber, potassium, and Vitamin B6, all of which help combat nausea and vomiting. Bananas are an easy-to-digest snack that can be eaten anywhere, making them a convenient option for pregnant women who experience nausea.
11. Healthy Popcorn
The act of chewing popcorn can help alleviate nausea and maintain digestive health during pregnancy. To make popcorn a healthy snack, avoid excessive salt and steer clear of caramel-coated popcorn, which is high in sugar.
Conclusion
These healthy snacks not only help reduce the symptoms of morning sickness but also provide vital nutrients to support your pregnancy. Incorporating these foods into your diet can ease nausea, promote digestion, and help ensure that both you and your baby are receiving the nutrients needed for a healthy pregnancy.
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