What Foods Are Good For Morning Sickness
What Foods Are Good For Morning Sickness? Morning sickness is rough on everyone — a woman’s partner, her family members, even her friends. But it can be especially tough when you’re pregnant because of the nausea that comes with all those hormones coursing through your body. You might feel nauseous at any time during pregnancy, but there are some times that are more likely to trigger an attack than others. Itching under your nose, sneezing, heartburn, bloating, changes in bowel habits, fatigue, dizziness, hunger pangs and food cravings are just a few symptoms moms-to-be may experience after becoming pregnant. And although morning sickness usually goes away within 24 hours, there are other factors that could make it worse. These include the type of food you eat, how much you eat, stress levels, weight gain and constipation.
The first thing you should know about food is this: Avoid spicy foods! Spicy foods have been shown to cause stomach problems and vomiting during pregnancy. The reason why spices can upset everything is unclear, but researchers believe it has something to do with capsaicin, one of the chemicals in hot peppers (such as chili pepper) that causes pain and inflammation when eaten by people who suffer from certain health conditions including diabetes [sources: Klein; Rona]. If you can’t live without spice, try adding less chili powder or paprika to recipes. Or if you don’t like the taste of plain old black pepper, consider trying white pepper instead. Although its flavor isn’t quite as strong, white pepper also contains no capsaicin.
Some women find that they get sick easier while others seem to handle pregnancy better than ever before. Whatever your situation, it’s important to remember that you shouldn’t feel guilty about eating. In fact, experts recommend that most pregnant women consume between 1,000 and 2,200 calories per day, depending upon their height, weight and activity level. Eating enough during pregnancy will help keep your energy up so you won’t become too tired to take care of yourself and your baby. That means eating healthy foods such as fruits, vegetables, breads and grains, low-fat dairy products, lean proteins, and unsaturated fats.
Good nutrition helps you stay energized and maintain a steady blood sugar level, which keeps you feeling full longer and prevents hypoglycemia (low blood sugar). Pregnant women need extra carbohydrates, so choose whole grain products over refined ones. Whole wheat pasta tastes great but provides more fiber than regular pastas, plus it’s lower in salt. Other good sources of fiber include potatoes, brown rice, oatmeal and beans. Protein sources include chicken breast, turkey, fish, nuts, seeds, eggs, milk, cheese, yogurt, and peanut butter. Dairy products provide calcium and protein as well as vitamins A and D, which are essential for bone development in infants and young children. Fat sources include olive oil, avocados, flaxseed oil, salmon, tuna and nut butters.
Once you’ve decided what to eat, think about timing. Do you want to skip breakfast? No way! Research shows that skipping meals actually makes women more apt to crave sweets and high fat snack foods later on.
Here’s another piece of advice: Eat slowly. This is especially true if you’re not used to chewing thoroughly. When we tend to rush through our meal preparation, we often end up swallowing air. Air gets trapped in our throats, making us gag. Since air travels down into our stomachs, this results in belches. During morning sickness, however, air traveling down into the stomach can result in gassy burps. To prevent this uncomfortable scenario, take smaller bites, chew each bite 20 to 30 times, and sip cool beverages throughout the process. Sipping liquids can help reduce the amount of air swallowed.
Cool, bubbly drinks such as fruit-flavored carbonated water.
Easy-to-digest foods such as crackers, toast, and rice.
Fruit such as bananas and applesauce.
Ginger ale with real ginger, ginger tea with fresh grated ginger, or ginger candies.
Foods rich in folate, B6, iron, magnesium, zinc and vitamin C can help ease nausea. Folate and vitamin C can increase the amount of mucus produced in your digestive system, which can aid in relieving congestion and easing nausea. Magnesium and Zinc can relax muscles around the stomach and intestines, helping to relieve spasms and cramps. Iron can balance your blood cells and oxygen levels.
If none of these tips seems to be working for you, see your doctor. He or she may prescribe medications or offer dietary recommendations to address specific medical issues.
There are many things you can do to alleviate morning sickness, but nothing works better than getting rest. After all, sleep deprivation can exacerbate the problem. Make sure to set aside plenty of quality naps or go to bed early. Napping can boost your mood and improve your ability to focus.
If you enjoyed reading this article and would like to see similar ones,