Effective Dietary Tips to Ease Morning Sickness During Pregnancy

Many pregnant women experience morning sickness during the early weeks of pregnancy, which can be a real challenge due to its impact on daily life. Morning sickness is a common symptom that usually begins between the fourth and sixth week of pregnancy and may continue until the fourteenth week or gradually fade over time. Although it does not affect all pregnant women, about 75% experience it to varying degrees, making the search for ways to alleviate it particularly important.

Morning sickness can occur at any time of the day, not just in the morning as the name suggests. Several factors may contribute to its occurrence, including hormonal changes associated with pregnancy, such as increased secretion of the pregnancy hormone “hCG,” along with elevated levels of estrogen and progesterone. These changes relax the muscles of the digestive system and slow digestion, leading to feelings of nausea or even heartburn. Additionally, sensory sensitivity increases during pregnancy, causing stronger reactions to certain smells that were previously tolerable. Fatigue and emotional stress, particularly during a first pregnancy, can also worsen nausea symptoms.

To ease nausea, it is recommended to focus on certain foods and drinks that help calm the stomach. Among the most beneficial foods are those rich in vitamin B6, such as avocados and dairy products, as well as protein-rich foods like lean meats, fish, eggs, and nuts. Proteins aid digestion and stimulate the secretion of gastrin, a hormone that helps soothe nausea.

Light and easily digestible foods such as white rice, toast, bananas, and applesauce are traditional remedies that remain effective in calming stomach upsets. The starch in these foods helps absorb stomach acids. Cold beverages, such as fruit juices and cold almond milk, can also help reduce nausea, as cold foods tend to have less intense odors and are less likely to trigger irritation compared to hot foods.

Ginger is one of the most well-known natural remedies proven effective against nausea. It can be used in various forms — in tea, biscuits, lollipops, or freshly added to soups and salads. In addition, carbonated beverages, especially sodas, may help reduce stomach acidity and nausea, although they should be consumed in moderation to avoid bloating.

Keeping the body hydrated is also crucial. Drinks like herbal teas and broths can soothe the stomach and help rehydrate after vomiting. Herbal teas such as peppermint or chamomile are particularly beneficial. It’s recommended to sip fluids slowly throughout the day to prevent dehydration.

Undoubtedly, morning sickness can be extremely frustrating, but by applying some simple dietary tips and ensuring plenty of rest, pregnant women can alleviate these unpleasant symptoms and continue their pregnancy in better health.