6 Healthy Foods that Reduce Discomfort During Pregnancy

Apart from eating foods that reduce discomfort during pregnancy, you must plan out your meals beforehand. Maintaining a healthy weight and diet before getting pregnant will help you prevent future complications. It will also encourage the healthy development of your baby. 
6 Healthy Foods that Reduce Discomfort During Pregnancy

Last update: 18 April, 2019

Did you know that your diet can help reduce discomfort during pregnancy? Today we’ll tell you more about the healthy foods you can eat to help put an end to morning sickness.

It’s normal to feel discomfort during the first trimester of pregnancy. In general, you might experience common symptoms such as nausea, vomiting and acid reflux. But if they persist, you might suffer from dehydration, and this negatively affects the development of your baby.

Fruits and other foods that help reduce discomfort during pregnancy

Eating fruits and nutritious foods during gestation will help you feel better. It will provide your baby with good health and as a result, better quality of life. 

Here’s a list of foods that help reduce discomfort during pregnancy.

Milk and other dairy products

Consuming dairy products is beneficial because it helps with your calcium levels. By eating more dairy, you won’t suffer from  bone erosion and your baby will have great bone development. Moreover, milk is a source of protein.

“Now, what if I’m lactose intolerant?” you may ask. You can opt for yogurt, given that the bacteria it has helps regulate digestion, fight infections and improves your immune system.

In fact, you can avoid certain complications that can arise during pregnancy by eating probiotic foods. They help ease symptoms or even completely prevent pre-eclampsia, gestational diabetes, vaginal infections and allergies.


Eggs are important in healthy diets because of their protein content, which is essential for the growth of cells and the regeneration of certain organs.

Additionally, eggs contain tons of vitamins and minerals such as phosphorus, vitamin B12 and choline, a fundamental vitamin for brain development.

If you’re worried about cholesterol in eggs, you must know that it’s not completely unhealthy: it’s natural! However, you do want to avoid foods that contain saturated fats.


A lack of folic acid during pregnancy can cause severe neural tube defects in the baby. One of these is spina bifida and to avoid it, it’s necessary that you take this vitamin before getting pregnant.

6 Healthy Foods That Reduce Discomfort During Pregnancy

Avocados are a great source of said vitamin. In fact, it’s one of the fruits with the highest folic acid or B9 content, as well as other vitamins such as C, B and K. 

It also contains iron, magnesium, fiber and potassium. The latter works as a reliever for leg cramps.

Furthermore, avocados have oleum acid, which helps with the formation of skin tissues and your baby’s brain.

Dried fruits

Dried fruits are delicious and also very nutritious. Their high fiber content prevents constipation. They’re also rich in folic acid, iron and potassium.

The most popular ones are prunes, raisins, figs, dates and peaches, but there are several more. These fruits have the same nutrients as their fresh counterparts: the only difference is that their water content has been removed.

If you eat 6 dates each day, you’ll increase your chances of having a natural childbirth, meaning you’ll decrease the likelihood of needing to induce labor.


Eat red and lean meats. To avoid fat in your meats, don’t buy ground meat and don’t cook poultry with the skin. 

Meat is one of the best foods to reduce discomfort during pregnancy, especially tiredness and overall low energy levels. This is due to an increased production of blood, of up to 50%, which needs iron for your body to function properly. If there isn’t enough iron in your blood, you might suffer from anemia.

Eating red meats will provide you with most of the iron you need per day. However, there are other foods that are high in iron, such as beans, legumes, and vegetables – especially green vegetables and dried fruits, which you can add to your usual diet. But it’s still important that you take additional supplements.


The most recommended fish to eat during pregnancy is salmon. It’s high in omega 3 fatty acids, which are essential in the formation of the retina and brain. 

Plus, a baby that gets the right amount of omega 3 has better focus, learns faster and is more sociable. Also, omega 3 improves your baby’s vision and prevents heart disease, paralysis, developmental retardation and autism.

6 Healthy Foods That Reduce Discomfort During Pregnancy

“The high fiber content of dried fruits helps prevent constipationThey’re also rich in folic acid, iron and potassium.”

Tips to avoid complications

Foods are a good option to reduce discomfort during pregnancy. However, you must keep in mind these other tips:

  • Don’t consume caffeine.
  • Avoid fats and spicy foods.
  • Take your time to slowly chew each bite during a meal.
  • Drink tons of water.

Finally, remember to consume all the foods mentioned above in order to reduce discomfort during pregnancy. You’ll guarantee your baby’s health, and also yours.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Zhong C., Qu C., Wang B., Liang S., Zeng B., Probiotics for preventing and treating small intestinal bacterial overgrowth: a meta analysis and systematic review of current evidence. J Clin Gastroenterol, 2017. 51: 300-311.
  • Naseeb MA., Volpe SL., Protein and exercise in the prevention of sarcopenia and aging. Nutr Res, 2017. 40: 1-20.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.