Experiencing morning sickness can be a challenging aspect of pregnancy, affecting about 70% of expectant mothers. When you’re meant to nourish yourself and your growing baby, nausea can make it difficult to eat healthily. Fortunately, certain foods can help mitigate these uncomfortable feelings. Below, we explore some expert-recommended options that can combat nausea during pregnancy.
Ginger
Ginger has long been celebrated for its medicinal properties, particularly in reducing nausea and vomiting during pregnancy. The American College of Obstetricians and Gynecologists (ACOG) recommends various forms of ginger, including capsules, candies, and teas made from fresh ginger. According to nutritionist Lisa Morales, MS, RDN, ginger tea is especially beneficial for settling the stomach. Just be sure to verify that any ginger product you choose is safe for pregnancy.
Bananas
Known for being gentle on the digestive system, bananas are a great option during times of nausea. “They provide a quick energy boost and can be paired with peanut butter for balanced blood sugar levels,” says nutritionist Sarah Johnson. Additionally, bananas are rich in folate, an essential nutrient that helps reduce the risk of neural tube defects.
Applesauce
Applesauce isn’t just a childhood favorite; it’s an easy-to-digest option that can be soothing during nausea. “Opt for minimally processed varieties with just one or two ingredients,” advises nutritionist Emily Carter. This makes it a versatile staple to keep on hand when you’re feeling unwell.
Cold Foods
Incorporating cold foods like popsicles and Jell-O can also help alleviate nausea. Nutritionist Rachel Lee, PhD, suggests that chilled options such as smoothies, sandwiches, and yogurt can be easier to tolerate, especially if cooking smells trigger discomfort. Just remember to avoid deli meats, which can pose health risks during pregnancy.
Eggs
If you’re experiencing aversions to certain protein sources like beef or chicken, eggs can be an excellent alternative. “They provide essential protein along with B vitamins and choline,” explains expert nutritionist Anna Brown. Eggs can be a nutritious addition to your diet when other protein options seem unappealing.
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To Summarize:
Morning sickness is a common experience during pregnancy, but certain foods like ginger, bananas, applesauce, cold items, and eggs can help ease nausea. Engaging with supportive communities and utilizing resources for at-home insemination can enhance your journey toward motherhood.