Pregnancy is exciting, the nausea & vomiting (morning sickness), not so much. But you're not alone, ~80% of pregnant women experience nausea & 50% will go on to be sick. It tends to kick in at ~4-7 weeks & is gone by ~20 weeks (most 12 weeks) in all but 10% of these women (1). Let's face it you have some pretty fun things to plan (baby shower, cute baby outfits, nursery) & it's getting in the way! So let's say bye to morning (all day) sickness!

Here are 2 natural ways evidence has proven to be safe & effectively reduce nausea

1. Ginger - ginger tea, ginger biscuits, stir fries, cold juices or smoothies, preserves or supplement

2. Vitamin B6 (pyridoxine) rich foods eggplant, chick peas, cucumber, veal, chicken, potato, pork, trout, fortified cereals

13 Nutrition Tips & Tricks to Beat Nausea

1. Have dry & bland (biscuits, toast, crackers) food next to your bed to nibble away on as soon as you wake in the morning

2. Switch bland biscuits for some fresh fruit (also good for hydration & fibre!)

3. Carry nutritious snacks (mixed nuts, muesli/nut bars, piece of fruit, natural popcorn, rice cakes, crackers) in your bag for when the nausea stops for a moment & you can quickly eat something

4. Time your meals around when you're feeling better

5. Have 5-6 smaller meals spread throughout the day (about the size of a bread plate)

6. Avoid fatty, fried & spicy foods

7. Choose bland over strong smelling foods

8. Chew on ice chips, sip on water (try adding a bit of freshly squeezed juice) or milk through a straw between meals. You must keep your fluids up, especially if you're vomitting

9. Get some fresh air

10. Have a snack before bed

11. Ask for help with meals, make them at a time during the day when you're feeling well & batch cook so you have a freezer stocked ready to go (zucchini slice, tuna patties, frittatas, casseroles etc)

12. Smell lemons or keep some lemon oil close by for when you're feeling queasy

13. Try to avoid skipping meals, although this can be hard, it can make it worse

This list can be overwhelming, every women & every pregnancy is different so try a few & find what works for YOU during THIS pregnancy so you can enjoy that 'pregnancy glow'

If your vomiting becomes severe & you're concerned, speak to your doctor.

Lastly, if you're struggling with your prenatal supplements, speak with a prenatal dietitian depending on the degree of your nausea they may recommend scaling back & advise you what to prioritise.

If you found this helpful or know someone who would, please feel free to forward & share this with them,

References

1. Gadsby R, Barnie-Adshead AM, Jagger C. A prospective study of nausea and vomiting during pregnancy.Br J Gen Pract. 1993;43:245–8.