What to Eat to Combat Nausea and Vomiting During Pregnancy?

If you experience nausea and vomiting during pregnancy, you should know that there are certain foods that could help you feel better.
What to Eat to Combat Nausea and Vomiting During Pregnancy?

Last update: 29 November, 2021

Nausea and vomiting during pregnancy are common problems, especially in the early stages. However, you have to try to adapt your diet to avoid falling into an energy or nutritional deficit that affects your health. Therefore, we’re going to tell you what to eat if you have nausea to relieve discomfort and provide your body with quality nutrients.

First of all, you should know that there are certain mechanisms to control this sensation. An effective option is the consumption of ginger, but you can also resort to medications. However, these must be correctly prescribed by your doctor and you should never use them without the endorsement of a specialist.

Foods to eat if you have nausea in pregnancy

The following foods that we’re going to present to you are indicated for consumption in the face of typical nausea in the early stages of pregnancy. Not only do they help you relieve discomfort, but they also serve to provide quality nutrients and energy to your body.

1. Crackers

Salty crackers.

Salty crackers are a food that can be easily digested. They’re appropriate for when you lack appetite, as they hardly require chewing. In addition, they help control your electrolyte balance (balance of water and salts in the body), as imbalances can sometimes trigger nausea.

2. Ginger

Ginger is one of the most recommended products for managing nausea, as demonstrated by research published in Family Canadien’s Canadian Family Physician Medicine journal. It’s best consumed as a powder and can be added to almost any hot infusion.

3. White rice

One of the most tolerated foods for an upset stomach is white rice. In addition to being part of the usual diet, it’s also highly recommended to combat episodes of diarrhea.

This type of grain manages to provide a good amount of energy, complex carbohydrates, and a dose of fiber. This last element has proven to be decisive in ensuring the good function of the microbiota, which helps to optimize the state of intestinal health.

4. Chicken broth

It’s essential to guarantee protein intake during pregnancy, also if you suffer from nausea or the urge to vomit. The best option for this is to use chicken broth, a very smooth and low-fat liquid loaded with essential amino acids.

When consumed hot, this preparation can produce a comforting effect and prevent the digestive sensation from worsening. At the same time, it manages to ensure a good state of hydration as it’s mainly composed of water.

5. Infusions

There are several infusions that can be consumed during pregnancy and that don’t pose a risk to the health of the fetus. These include chamomile and pennyroyal. It’s best to drink them hot and without added sugar.

Keep in mind that drinking enough fluids is key to avoiding an alteration in your body temperature, which is quite negative for the fetus.

When to go to the doctor?

A woman knealing over a toilet.

You have to bear in mind that, in some circumstances, it’s best to go to the doctor. If the urge to vomit persists for more than two days, you vomit more than 3 times in a single day, or if everything you eat causes vomiting, it’s best to consult your obstetrician.

In the event that this phenomenon is accompanied by fever and stomach pain, it could be food poisoning. In this context, drug treatment may be necessary to avoid greater risks.

Properly plan what to eat if you have nausea and vomiting during pregnancy

As you’ve seen, there are a number of optimal foods to eat when it comes to morning sickness. Keep in mind that this sensation is relatively frequent and doesn’t necessarily indicate a serious health disorder. It simply responds to the hormonal and physiological changes that take place throughout this process.

Finally, remember that managing your diet correctly throughout pregnancy is very important to ensure the proper development of the fetus. Therefore, future illnesses in your baby related to metabolism or the composition of the intestinal microbiota can be prevented. However, if you have more questions about it, don’t hesitate to consult a specialist.

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  • Lindblad, A. J., & Koppula, S. (2016). Ginger for nausea and vomiting of pregnancy. Canadian family physician Medicine de famille canadien62(2), 145. Disponible en: https://pubmed.ncbi.nlm.nih.gov/26884528/
  • Simpson, H. L., & Campbell, B. J. (2015). Review article: dietary fibre-microbiota interactions. Alimentary pharmacology & therapeutics42(2), 158–179. Disponible en: https://doi.org/10.1111/apt.13248