Struggling with nausea? Here are 10 food-based approaches to help you get through.
Nausea, food aversion and strong cravings might be cliché, but to one degree or another they are definitely a reality for most pregnant people. If you're struggling with finding foods that don't upset your stomach, your not alone. Unfortunately there is not any one magical cure for nausea, and different things tend to work for different people. With that in mind, here are 10 food-based tips you can try to help manage your symptoms:
Chew your food extra- chewing is the first step in the process of digestion. The more you chew, the less work your stomach needs to do to break down your food. Extra chewing may also impact the effectiveness of nutrient absorption. So take your time and chew your food thoroughly to help avoid nausea.
Eat small portions frequently- instead of 2 or 3 big meals, try spreading your calorie intake out over 4-6 small meals or snacks daily. Many pregnant folks experience nausea either when their stomach is totally empty (due to increased acid build up) or when it's overly full (due to over working the gut). So having a small amounts of food every 2 to 4 hours can help to break this cycle. Finding a few go-to snacks to have on hand can be helpful.
Don't be scared of carbs- carbs provide your body with the quick source of easily digestible energy it needs to help your baby develop rapidly in the first trimester. So don't worry if you feel like all your eating is pasta and cereal. Go for the carbs and when you can try to add in small amounts of easily digestible proteins and fats. Some first trimester friendly carb include pretzels, crackers, rice cakes, corn thins, rice, pasta, polenta, couscous, toast, potatoes or tortillas.
Sour is your friend- every wonder why they say that pregnant women love pickles? In many traditional nutrition philosophies sour foods are thought to help engage and strengthen the digestive process. Incorporating sour foods like pickled things, vinegars, lime/lemon, yogurt, tamarind, cherries and sour candies might help ease your nausea.
Keep it light- foods that are heavy, rich or extra- fatty often require more work for your gut to digest and can trigger nausea. In contrast, bland foods (bananas, rice, toast, potatoes, yogurt) are often easier on digestive system. So, if your craving pizza or fast food- make sure you start with a small amount, blot off any extra grease, and chew well!
Opt for easy to digest proteins- many pregnant people find high protein foods hard to stomach in the first trimester. Consider giving easily digestible proteins a try- like slow cooked meats or beans, stews and soups. The longer something has been cooked, generally the easier it is to digest. You can also consider soaked or roasted nuts or nut butters, which are a great source of protein and easy on the belly. Many folks also find certain high-protein dairy products like Kifer, Greek yogurt and cottage cheese highly digestible in the first trimester.
Try different temperatures- if your having trouble with room temperature foods or fluids, give cold options a try- like popsicles, iced drinks or frozen fruits & sorbets. You can also try hot liquids, like tea or broths.
Drinkable calories can help- foods that you can drink from a cup like smoothies, soups, broths, fruit purees, drinkable yogurts and porridge can provide you with easy to digest calories as well as hydration.
Sip on carbonated beverages- although it's not completely understands why, carbonates or bubbly drinks tend to help relieve nausea. Look for products that are low in sugar (super sugary drinks like sodas can actually make you feel worse), or that have a ginger, lemon or lime flavor profile. Try having just a few sips when your nausea kicks in.
Add in herbs like ginger and mint- although they might not cure your nausea, ginger and mint can be helpful. You can try them on their own in the form a tea or candy, or add them to other foods- like soups, smoothies, dips and sauces.
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