Morning Sickness? Here's How to Deal From a Nutrition Standpoint
By: Sammi Haber Brondo | NYC Dietitian
During those first few weeks of pregnancy you might be feeling great. Maybe you’re even thinking pregnancy will be a breeze! Then, around week 6 or 7 it starts: the nausea, food aversions, and vomiting. So now what? We’ve heard the first trimester is crucial for development, so naturally we want to eat a variety of foods to support our growing baby. But, when morning sickness comes, let’s be honest, vegetables are the furthest thing from our minds. So, what do we do? Let’s discuss.
Why does it happen?
There’s no one specific reason why morning sickness happens or why some women experience it worse than others. It doesn’t even necessarily happen in the morning! It can happen any time of day.
The increase in hormones in your body is thought to be the main cause of it. If you’re having multiples, sometimes that might make it worse because there are more hormones. Morning sickness can also change from pregnancy to pregnancy. You might hardly experience it in your first or have it really severe in your second (like me!) or vice versa. Each pregnancy, for the most part, is different.
While it may seem scary to have nausea and even vomiting early on in pregnancy, there is no reason to worry! According to the American College of Obstetrics and Gynecology, morning sickness does not harm you or your baby. Plus, it typically subsides around 14 weeks, aka the beginning of the second trimester. Sometimes if symptoms are severe your doctor may prescribe anti-nausea medicine, but if you are having any concerns – like not being able to keep any food of fluids down and/or losing weight – always call your doctor to discuss.
How to manage it
First and foremost, give yourself some grace! Your body is going through some serious changes to create a baby and, while it may be hard to lean into, it’s important to listen to your body as best as you can.
Both Sammi and I have had morning sickness during pregnancy and can tell you firsthand: sometimes carbs are the only thing you’ll want to - or be able to eat - and that’s totally okay.
It might difficult to grasp the concept of eating bread and butter for one or even all meals. But if that’s what you’re feeling and can keep down, go for it! Remember, this is period is temporary and it won’t last forever. Whatever you can’t get into your diet in those first few weeks is what your prenatal supplement is for! (Read more about how to pick the right prenatal vitamin here.)
Other helpful tips:
Try adding lemon juice to water and drinking lots of it! Your body needs more water during pregnancy. Not drinking enough fluids can make you dehydrated and actually make the nausea worse.
Eat smaller, more frequent meals – around 5-6 meals instead of 3 big meals. Smaller meals can be a lot easier to stomach.
Try eating cold or room temp foods and avoiding hot and cooked foods. Great example to try are:
Raw veggies like cucumbers, tomatoes, carrots, peppers
Fruit (so refreshing when you’re nauseous!)
Cheese sticks or mozzarella cheese
Bread or crackers with PB or butter
Cereal with milk
If you can’t stomach animal protein, try other sources of protein like nuts, seeds, collagen, protein powder, and nut butters. Take it from me – animal protein often just isn’t super appealing in those first few weeks. Read more about plant-based sources of protein here.
Eat something small before the nausea hits. If you typically get nauseous around the same time every day, try having a snack before it comes. If you can get ahead of it, it shouldn’t be as bad.
Focus on ginger! Add in ginger tea, ginger chews, or sip on ginger ale throughout the day.
Get outside. Taking a walk and getting fresh air, or even just opening your windows, can help ease some of that nausea.
Lastly, try acupuncture! This SAVED me in both my pregnancies and I’m all for it. It’s not clinically proven to help, but many people have had success using acupuncture for many types of symptom management in pregnancy.
All in all, remember to go easy on yourself. Your body is doing something incredible and a lot of changes are expected! Remember, the first trimester is temporary and once you get into that second trimester you’ll hopefully start to feel like yourself again.
All foods can fit and that especially applies to pregnancy. We have to listen to our bodies and give it what it wants while we grow a human inside of us. You’ve got this mama, stay strong, and remember it’s all bringing you to the light at the end of the tunnel: a beautiful and healthy baby!
This blog post was written by Natalie Baum, MS, RD, senior dietitian at Sammi Brondo Nutrition. Natalie had her son, Charlie, in January 2020, and is currently pregnant with her second. Read more about Natalie here!
Want tips on creating an easy, sustainable healthy relationship with food? Check out my membership program, All Foods Fit, with 12 thorough lessons to teach easy ways to create a healthy relationship with food. Or, check out my e-book, 7 Days to Make All Foods Fit, to learn a step by step guide to create a healthier relationship with food in just 7 days.
