Feeling queasy?
It might be one of the first signs of pregnancy.
Morning sickness—also called Nausea and Vomiting of Pregnancy (NVP)—is very common, so you’re not alone!
Managing Morning Sickness
Morning Sickness Facts
Severe nausea and vomiting is called hyperemesis gravidarum (HG).
If you lose 5% or more of your body weight and become dehydrated, you may need medical care, including IV fluids.
It usually starts before the 9th week of pregnancy
and fades by the 14th week. For some women, it lasts longer – even the whole pregnancy.
Despite the name, morning sickness can happen anytime
– day or night.
There’s a silver lining!
Studies show it may lower the risk of miscarriage by 50-75%.
What to Eat and Drink
Eat What Sounds Good
Some women find that crackers and soda help, while others prefer a bean burrito. Try to choose nutritious foods when you can, but don’t worry if your diet isn’t perfect. Once nausea improves, you can focus on eating healthier.
Don’t Skip Meals
An empty stomach can make nausea worse. Eat small meals and snacks throughout the day.
Keep easy-to-grab foods in your purse or car, like:
- Crackers
- Cereal
- Dried fruit
- Granola or protein bars
- Pretzels
Stay Hydrated
Dehydration is dangerous for both you and your baby. Try to drink at least eight glasses of fluids daily.
Helpful drinks include:
- Lemonade
- Water or sparkling water with lemon or lime
- Ginger ale or ginger tea
- Lemon-lime soda
You can also get fluids from foods like:
- Ice chips or popsicles
- Soups
- Fruits (strawberries, oranges, grapes, melons, peaches)
- Veggies (cucumber, zucchini, lettuce, bell peppers, celery, cabbage)
- Dairy (yogurt, cottage cheese)
If you’re vomiting, eat foods high in potassium, like:
- Bananas
- Oranges or orange juice
- Papaya and mango
- Yogurt and cottage cheese
- Beans (pinto, white beans, lentils)
- Tomato sauce, potatoes, sweet potatoes, avocado, and spinach
- Coconut water or electrolyte drinks
Managing Triggers
Avoid Strong Smells
Pregnancy can make your sense of smell extra sensitive. Smells you used to like may now cause you to run for the restroom.
Some scents that might trigger nausea include:
- Cooking odors
- Perfume or cologne
- Cleaning products and air fresheners
- Cigarette smoke (which is harmful during pregnancy)
Get Plenty of Rest
Lying down in a quiet, dark room or taking a short nap can help ease nausea.
More Tips for Easing Nausea
- Drink fluids between meals, not with them.
- Have a bedtime snack to keep your stomach from getting empty overnight.
- Keep crackers or dry cereal by your bed and eat a few before getting up.
- If your prenatal vitamin makes you nauseous, take it at bedtime or ask your provider about other options.
- Avoid greasy and spicy foods if they make you feel worse.
- Keep a food diary to track what helps and what doesn’t.
- Contact your healthcare provider if you’re losing weight.
Quick and Healthy Mini Meals
These snacks are easy to digest and packed with nutrients:
- Cottage cheese with peaches, mango, or papaya
- Baked potato with cheese
- Spinach salad with tomatoes and beans
- Smoothie with yogurt and bananas or strawberries
- Hot cereal with milk
- Overnight oats with milk and yogurt
- Chicken tortilla soup with avocado
- Bean dip with avocados or guacamole
- Avocado stuffed with tuna salad
- Lentil soup
Managing morning sickness can be tough, but small changes can make a big difference.
Listen to your body, rest when needed, and don’t hesitate to reach out to WIC for support!
REFERENCES
National Institutes of Health. (2016, September 26). NIH study links morning sickness to lower risk of pregnancy loss. U.S. Department of Health and Human Services.
https://www.nih.gov/news-events/news-releases/nih-study-links-morning-sickness-lower-risk-pregnancy-loss
Mayo Clinic Staff. (2022, March 10). Is nausea during pregnancy a good sign? Mayo Clinic.
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/nausea-during-pregnancy/faq-20057917
American College of Obstetricians and Gynecologists. (2023). Morning sickness: Nausea and vomiting of pregnancy.
https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy
Kubala, J. (2020, August 9). 19 water-rich foods that help you stay hydrated. Healthline.
https://www.healthline.com/nutrition/19-hydrating-foods#TOC_TITLE_HDR_19
Kubala, J. (2020, June 22). 14 healthy foods that are high in potassium. Healthline.
https://www.healthline.com/nutrition/high-potassium-foods#TOC_TITLE_HDR_6
Author: Bridget Swinney, MS, RDN
