Morning sickness is one of the most common and frustrating challenges during pregnancy. While it’s a natural part of your body’s changes, managing it doesn’t always require medication. Often, small dietary adjustments and simple kitchen strategies can turn “morning misery” into a more comfortable and enjoyable experience. According to Health, here are some food tips to help calm your stomach and boost your energy.
1. Salted Crackers Before Getting Up
Avoid rising on an empty stomach, as it can trigger nausea.
Keep a few plain crackers or toasted bread by your bed and eat one before getting up.
Wait 15 minutes before standing—this can help absorb excess stomach acids causing morning sickness.
2. Fiber-Rich Foods
Increase intake of vegetables and fresh fruits like avocado, broccoli, and carrots.
Fiber reduces stomach acid production, alleviating nausea, and keeps you fuller for longer, preventing overeating—which can worsen nausea.
3. Eat Cold Foods
Cold foods like salads or ice cream often trigger less nausea than hot foods, which can have strong odors.
If hot meals make you queasy, wait or opt for cold alternatives.
4. Foods High in Vitamin B6
Vitamin B6 can reduce nausea, especially in the first trimester.
Foods include nuts, sweet potatoes, spinach, and salmon.
Benefits also include mood improvement during pregnancy.
5. Rice Alternatives
Carbohydrate-rich foods like rice, pasta, and bread are easy to digest and can ease nausea.
If rice causes discomfort, try alternatives such as potatoes or whole-grain bread.
6. The Magic of Ginger
Ginger helps relax the digestive system and speeds stomach emptying.
Try warm ginger tea, small pieces of candied ginger, or add ginger to soups and meat dishes.
7. Protein-Rich Foods
Protein can reduce nausea by increasing gastrin, a hormone that helps food move through the stomach.
Examples: boiled eggs, nuts, and other protein-rich foods.
8. Soup for Hydration and Electrolytes
Soup is a good source of fluids, salt, and potassium, which help prevent nausea.
Include soup as part of your meals, especially breakfast.
9. Light, Easy-to-Digest Foods
Foods like bananas, applesauce, rice, and toast are gentle on the stomach and stabilize blood sugar, helping prevent nausea.
10. Sip Fluids Between Meals
Avoid drinking large amounts during meals to prevent stomach bloating.
Drink small sips throughout the day and eat 5–6 smaller meals instead of three large ones.
11. Yogurt for Gut Health
Probiotics in yogurt balance gut bacteria, reducing digestive discomfort that contributes to nausea.
Choose plain or Greek yogurt to avoid extra additives.
12. Bananas for Vitamin B6 and Stomach Protection
Bananas also stimulate mucus production, protecting the stomach lining and reducing irritation.
Eat smaller, frequent meals rather than forcing large portions, which may worsen nausea.
Key Takeaway:
By choosing the right foods and eating in small, frequent portions, you can reduce morning sickness, protect your stomach, and maintain energy throughout pregnancy. Simple dietary adjustments—rather than relying solely on medication—can make a big difference in your comfort and well-being.
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