Morning sickness is a common problem during pregnancy, but the right diet can help you feel better. Here are some easy tips to manage it:
Eat bland foods
Bland foods like toast, bananas, applesauce, and rice are easy to digest. They prevent nausea and soothe your stomach.
Choose low-fat foods
Low-fat foods are lighter on your stomach and help reduce discomfort after eating.
Try salty foods
Salty foods, like crackers or pretzels, might help with nausea.
Ginger foods
Foods and drinks made with ginger—like ginger tea, ginger ale, or ginger candies—can help settle your stomach.
Hydrating fruits and vegetables
Fruits and vegetables like watermelon, celery, or bell peppers are full of water, which helps keep you hydrated.
Broth for electrolytes
Drinking broth can replace lost electrolytes and prevent dehydration from vomiting.
Folic acid-rich foods
Foods like cereal, crackers, and toast are often fortified with folic acid, which is important for pregnancy.
Avoid fatty, fried, or spicy foods
These foods can make nausea worse, so it’s best to avoid them.
Limit coffee
Caffeine in coffee may make nausea worse, so try to cut it out.
Morning Sickness Diet Tips
- Eat a few crackers or toast in the morning before getting out of bed.
- Have small meals throughout the day instead of three large ones.
- Snack on healthy, protein-rich foods like yogurt, cheese, or nuts between meals.
- Avoid caffeinated drinks and drink plenty of water.
- Carry snacks with you whenever you go out.
- Make ginger tea or eat ginger candies for quick relief.
Lifestyle Changes for Morning Sickness
- Take your prenatal vitamins with a snack, and talk to your doctor if the iron in your vitamins makes nausea worse.
- Avoid things that trigger your nausea, like strong smells or flickering lights.
- Rest often, and keep your rooms well-ventilated.
- Smell fresh scents like lemon, orange, or mint to feel better.
- Avoid lying down right after eating.
- Rinse your mouth after vomiting to protect your teeth.
For a personalized diet plan that’s tailored to your needs during pregnancy, check out Core Concept in Deccan Gymkhana , where experts can guide you through a healthy and safe diet plan.