Written and Presented by Olivia Farrow, RD, MHSc
Reviewed by Krista Kolodziejzyk, RD, MPH, MBA
Are you dealing with morning sickness or nausea during pregnancy? Morning sickness is more accurately called, “pregnancy nausea” because it can happen any time of the day, not just in the morning. Nausea in pregnancy can feel awful, and you’re not alone. More than half of pregnant folks deal with nausea, and about half also experience vomiting or throwing up.
Usually these symptoms hit the hardest in the first trimester, but they do tend to ease up by the second and third trimesters. If you’re struggling with feeling sick during pregnancy, this video will give you an understanding of why managing nausea is important in pregnancy, information about when to seek medical advice for severe symptoms, and strategies to try and ease your pregnancy related nausea.
With any pregnancy related symptom, it is very important to start by talking to your doctor or midwife about your symptoms. This video should not replace the advice of your health care provider.
Quick Links
Why Managing Nausea is Important
Let’s start with why managing nausea is important. Feeling nauseous during pregnancy can be a sign of a healthy pregnancy, but that doesn’t mean you just have to accept it.
Managing nausea is important because it can affect the amount you eat and whether you eat enough food, the foods you eat, and your nutrition, your ability to take your prenatal vitamins, and your ability to work or do your daily activities. Make sure to contact your health care provider right away if you can’t stop throwing up, can’t drink or eat, start to lose weight, Or start to feel dehydrated, if you’re feeling excessively thirsty, having dark yellow colored pee, or feel dizzy or lightheaded.
Your healthcare provider may recommend medication to help manage your nausea. Keep in mind that there isn’t one specific cure for nausea in pregnancy. And what works for one person might not work for you. Or it might not work every time.
Try out a few different methods to see if something works for you, and always talk to your health care provider before making any big changes to your diet, activity, or supplement. For non severe nausea and vomiting in pregnancy, let’s go through some tips that might help.
Tip #1: Avoid an Empty Stomach
Eating small, frequent meals every two to three hours can help to prevent nausea. Keep snacks like crackers or nuts by your bedside for an early morning bite to avoid that empty stomach feeling. But you can have too much of a good thing. Eating too much at once or getting too uncomfortably full can make nausea worse.
So try and aim for a satisfied stomach. Not empty and not overly full.
Tip #2: Eat What You Can Manage
Focus on eating the foods that you can stomach. If there are certain foods you can eat without feeling nauseous or vomiting, like cereal, soup, ice pops, or fruit, try having plenty of those foods available.
At times of the day when your nausea isn’t as bad, try eating more nutritious foods while you’re able to.
Tip #3: Opt For Cold Food
Sometimes cold foods like smoothies, ice pops, sandwiches, and fresh fruits and vegetables are gentler on the stomach than hot meals or meals with strong smells.
Tip #4: Stay Hydrated
Sip on water throughout the day to stay hydrated, especially if you’ve been throwing up. You could also try ginger tea or lemon water, which can feel soothing on the stomach.
Tip #5: Try Mindful Eating or Distracted Eating
Some people find that mindful eating, which is eating slowly without distractions, and paying attention to your food can help with nausea.
Others find that the only way they can eat is by having distractions like TV, music, or videos to help forget about feeling sick while eating. Try to find out what works best for you.
Tip #6: Timing of Prenatal Multivitamins
If you find your prenatal vitamin is making you feel sick, try taking it with a meal or taking it right before bed. Sometimes chewable or gummy prenatal vitamins can be easier on the stomach, but they often do not contain iron, which is an important nutrient during pregnancy. So talk to your dietitian or doctor about alternative vitamin options.
While you’re at it, ask your dietitian or doctor about ginger, vitamin B6, or other supplements that might help with your pregnancy nausea.
Remember, every pregnancy is unique, so find what works best for you, and don’t hesitate to seek professional advice.
We wish you a comfortable and healthy pregnancy journey.
![Mediterranean Diet for Beginners [From a Dietitian]](https://dietitiansuccesscenter.com/wp-content/uploads/2024/08/Youtube-BLOG-Images.png.webp)
![How to Write a PES Statement for Diabetes [+ Example PES Statements!]](https://dietitiansuccesscenter.com/wp-content/uploads/2024/07/NEW-DSC-BlogCourse-Images.png.webp)
