Pregnancy is an exciting time, but morning sickness can be challenging. If you’re feeling queasy, you’re not alone—around 70% of pregnant individuals experience some form of nausea. Fortunately, certain foods can help ease these uncomfortable symptoms. Here’s a look at some expert-recommended options.
Ginger
Ginger has been used for ages to combat nausea, and studies support its effectiveness during pregnancy. The American College of Obstetricians and Gynecologists (ACOG) suggests ginger capsules, candies, ginger ale made with real ginger, and freshly grated ginger tea. Nutritionist Mia Johnson, who specializes in prenatal wellness, also highly recommends ginger tea, but be sure it’s safe for pregnancy!
Bananas
This mild fruit is easy on the digestive system and makes an excellent snack when paired with peanut butter to help stabilize blood sugar levels. Fluctuations in blood sugar can worsen nausea, so bananas are a great choice. Plus, they are rich in folate, which is important for reducing the risk of birth defects.
Applesauce
Not just for kids, applesauce is a fantastic option for those feeling nauseous. It’s gentle on the stomach and easy to digest. However, when selecting applesauce, aim for brands with minimal processing and just a couple of ingredients.
Cold Foods
Cold items like popsicles and Jell-O can help soothe nausea as well. Nutritionist Sarah Mitchell suggests chilled green smoothies, which not only provide vital nutrients but also avoid the strong odors of cooking food. If you’re sensitive to smells—especially from greasy dishes—opting for cold dairy products, sandwiches, or fruits can be beneficial. Just a reminder: avoid deli meats, as they can pose risks during pregnancy.
Eggs
For those who may have aversions to red meats or poultry during pregnancy, eggs are a protein-packed alternative. They can be a versatile and nutritious addition to your diet.
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In summary, managing nausea during pregnancy can be challenging, but incorporating certain foods like ginger, bananas, applesauce, cold foods, and eggs can provide relief. Consulting with a nutritionist can also help tailor your diet to suit your needs.
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