Introduction
Nausea and vomiting are common symptoms experienced by many pregnant women, especially during the first trimester. This condition, often referred to as morning sickness, can be quite uncomfortable and affect a woman’s overall well-being. While there is no foolproof way to eliminate nausea during pregnancy, there are certain foods that can help alleviate the symptoms and provide relief. In this blog, we will explore a variety of foods known for their effectiveness in combating nausea during pregnancy.
So, here let’s look at the list of foods that fight nausea during pregnancy. But, before that why does pregnancy instigate nausea?
Why does pregnancy instigate nausea?
Nausea during pregnancy, commonly known as morning sickness, is a common symptom experienced by many expectant mothers. While the exact cause of morning sickness is not fully understood, several factors are believed to contribute to its occurrence. Here are some of the potential reasons why pregnancy can cause nausea:
1. Hormonal changes: Hormonal fluctuations, particularly increased levels of human chorionic gonadotropin (hCG) and estrogen, play a significant role in triggering nausea during pregnancy. These hormonal changes can affect the gastrointestinal tract and the part of the brain that controls nausea and vomiting, known as the chemoreceptor trigger zone (CTZ). The exact mechanism by which these hormones induce nausea is not yet fully understood, but their influence on the digestive system is thought to be a contributing factor.
2. Sensitivity to odors: Pregnant women often experience increased sensitivity to certain smells. Strong or unpleasant odors that may not have bothered them before can suddenly trigger feelings of nausea. This heightened sense of smell is believed to be linked to hormonal changes and can contribute to the development of morning sickness.
3. Increased stomach acidity: During pregnancy, the body produces more gastric acid, which aids in the digestion of food. However, the increased acidity in the stomach can lead to feelings of queasiness and discomfort, especially on an empty stomach or when certain foods are consumed. The rise in stomach acid levels is attributed to hormonal changes and the body’s preparation for the increased demands of digestion during pregnancy.
4. Emotional and psychological factors: Pregnancy is a time of significant emotional and psychological changes. Stress, anxiety, excitement, and hormonal fluctuations can all influence the occurrence and severity of nausea. Emotional factors, such as heightened stress levels or certain psychological triggers, may exacerbate the symptoms of morning sickness.
5. Physical changes: As the uterus expands to accommodate the growing baby, it puts pressure on the digestive organs, including the stomach. This physical pressure can disrupt the normal functioning of the gastrointestinal tract, leading to feelings of nausea and discomfort.
It’s important to note that while morning sickness is commonly experienced during the first trimester, it can persist throughout pregnancy or occur at any time of the day. The severity and duration of morning sickness can vary from woman to woman, with some experiencing mild symptoms and others facing more severe cases of nausea and vomiting.
It is worth mentioning that while morning sickness can be challenging, it is generally considered a normal part of pregnancy. However, if the nausea is severe, persistent, or accompanied by excessive vomiting and weight loss, it is important to seek medical advice as it could be a sign of a more serious condition called hyperemesis gravidarum.
Overall, the exact cause of nausea during pregnancy is multifactorial, involving hormonal, physiological, emotional, and psychological factors. Understanding these factors can help expectant mothers cope with morning sickness and find effective strategies for managing their symptoms.
Now, let’s proceed to the list of foods that fight nausea during pregnancy.
Top 8 foods that fight nausea during pregnancy
1. Ginger
Ginger has long been recognized for its anti-nausea properties. It is a natural remedy that has been used for centuries to treat digestive issues. Pregnant women can consume ginger in various forms, including ginger tea, ginger ale, ginger candies, or even freshly grated ginger added to meals. Ginger helps to soothe the stomach and alleviate nausea symptoms, making it an excellent choice for combating morning sickness.
2. Crackers and dry toast
Having something light and easily digestible, such as plain crackers or dry toast, can help manage nausea. These foods provide a bland option that can settle the stomach and absorb excess stomach acids, reducing feelings of queasiness. It is recommended to have a few crackers or a slice of dry toast before getting out of bed in the morning to prevent an empty stomach, which can worsen nausea.
3. Lemon
The fresh scent of lemon has been found to have a calming effect on nausea. Sucking on lemon wedges or adding a few drops of lemon juice to a glass of water can help alleviate symptoms. Lemon is also a great addition to herbal teas or as a flavor enhancer for bland foods, adding both taste and potential relief from morning sickness.
Additional applications for lemons or oranges encompass:
- Adding a squeeze to your water
- Enjoying slices by licking them
- Indulging in sour lemon candy
- Infusing whole lemons in water for a delightful tea
- Enhancing the flavor of yogurt or ice cream with lemon or orange zest
4. Peppermint
Peppermint is another natural remedy that has been used for centuries to ease digestive discomfort, including nausea. Peppermint tea, peppermint candies, or even inhaling the scent of peppermint oil can help reduce feelings of queasiness. However, it’s important to note that excessive consumption of peppermint may lead to heartburn, so moderation is key.
5. Fennel
Fennel seeds have been traditionally used to alleviate digestive problems, including nausea. Chewing on a small amount of fennel seeds or drinking fennel tea can provide relief from morning sickness. Fennel not only aids digestion but also has a soothing effect on the stomach.
6. Bananas
Bananas are gentle on the stomach and can provide a good source of energy, especially when morning sickness affects appetite and food intake. They are rich in potassium, which can help maintain electrolyte balance and prevent dehydration. Bananas are easily digestible and can be consumed as a snack or blended into smoothies for added nutrition.
Other than this, you can follow a B.R.A.T diet. The B.R.A.T. diet, comprised of bananas, plain rice, applesauce, and toast, serves as a prime example. These food choices possess mild flavors, making them less likely to trigger stomach discomfort. Additionally, the starch content can absorb stomach acids, providing relief from queasiness.
7. Cold foods
Cold foods, such as popsicles, frozen fruit, or yogurt, can be soothing for an upset stomach. The low temperature can help numb the senses and reduce feelings of nausea. Additionally, these cold foods can provide hydration and a boost of essential nutrients.
8. Herbal teas
Certain herbal teas, such as chamomile, mint, or lemon balm, can provide relief from nausea. Sipping on these teas throughout the day can help calm the stomach and ease discomfort. However, it’s important to consult with a healthcare professional before consuming herbal teas during pregnancy, as some herbs may have contraindications.
9. Foods High In Vitamin B6
Vitamin B6 becomes a focal point of discussion during pregnancy, playing a pivotal role in healthy pregnancy and the development of your baby’s nervous system and brain.
Bonus Tip: Vitamin B6 may also reduce morning sickness!
In the early stages of pregnancy, especially when nausea and vomiting are at their peak, your doctor may suggest a vitamin B6 supplement. Additionally, you can boost your vitamin B6 intake through dietary sources such as avocados, salmon, sunflower seeds, poultry, pistachios, dried fruits like prunes and raisins, spinach, bananas, and lean cuts of pork or beef.
10. High Protein Foods
Specialists have discovered that the inclusion of protein-rich foods in one’s diet can be beneficial in alleviating nausea during pregnancy. Varieties of proteins, such as peanut butter, chicken, and beans, have the potential to mitigate the discomfort of nausea by promoting the release of gastrin, a hormone that aids in digestion.
Additional high-protein food options that can contribute to reducing morning sickness include hard-boiled eggs, nuts and trail mix, firm cheeses, lean beef, Greek yogurt, and edamame.
Incorporating high-protein snacks into your daily routine can also help fulfill the increased protein requirements during pregnancy, as most women typically require approximately 60 grams of protein each day.
Conclusion
Nausea during pregnancy can be a challenging symptom to manage, but incorporating certain foods into your diet can help alleviate the discomfort. Ginger, crackers, lemon, peppermint, fennel, bananas, cold foods, and herbal teas are just a few examples of foods that have been found to combat nausea during pregnancy.
It’s important to remember that every woman’s experience with morning sickness is unique, and what works for one person may not work for another. Experimenting with different foods and finding what brings relief to your symptoms is key. As always, it is advised to consult with your healthcare provider for personalized guidance and support during pregnancy.
