Morning Sickness Management

During pregnancy, huge changes take place in your body to nourish your baby which can lead to a deficiency of many nutrients of yours. It is thought that morning sickness may be indicative of marginal nutritional deficiency in vitamins and minerals.[1]

Diet and nutrition [1]

• Most women tolerate better with bland taste i.e rice, baked potatoes, pasta, dry toast, porridge etc.

• 'Little and Often' rule: snacking fruits, and seeds every 2 hours (avoid empty stomach)

• Separate drinks from your main meal

• Much worse if you choose to eat nothing rather than the ‘wrong’ thing so having a chocolate bar is ok if you can't eat your 'healthier' snacks.

• Ginger tablet 1000mg daily may help:[2] you can buy major chemist or supermarket

  • Ginger can be in cooking or in drinks, teas, or biscuits

  • Ginger is also rich in zinc, which is a vital mineral for tissue growth for you & baby.

• Drink plenty of water but avoid tea/coffee (diuretic effects)

• Always eat breakfast containing some protein i.e eggs (thoroughly cooked), yogurt

Things to avoid if feeling sick [1]

• Greasy and fried foods

• Cooking: some women cannot tolerate the smell of cooking but ok to eat if cooked for them

• Coffee, caffeinated beverages including coke, tea

• Routine iron tablet: some iron tablets can cause nausea, constipation

• Brushing teeth: can often be problematic for some so wait until nausea is settled.

• Avoid concentrated sugar (i.e some dried fruits, concentrated fruit juice)

• Avoid strong smelling food, high fat junk food, anything containing preservatives/ additives

Supplements

Food lying around the sign saying Vitamin B6

• Vit B complex tablets

  • Vit B6 is particularly important but preferable to take as part of a B complex [1]

  • Good food sources: sesame seeds, chickpeas, bananas, sweetcorns, raisins, hazelnuts, and more [3]

• Zinc, Magnesium, Potassium

General advice

• Rest as much as possible

• Get out and take plenty of fresh air

Reference

1. West Z., Maciocia G.(2001) Acupuncture in Pregnancy and Childbirth. Churchill Livingstone.

2. Ozgoli G., Goli, M., Simbar, M.(2009) Effects of ginger capsules on pregnancy, nausea, and vomiting. The Journal of Alternative and Complementary Medicine 15(3): https://pubmed.ncbi.nlm.nih.gov/19250006/

3. Harvard School of Public Health (2023) The Nutrient source: Vitamin B6; [reviewed 2023 Oct 18]. Available from: https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/

4. Image [Internet]. Vitamin B6 Benefits: Foods To Eat To Prevent Deficiency; [cited 2023 Oct 18]. Available from: https://www.onlymyhealth.com/vitamin-b6-rich-food-benefits-expert-tips-1635526377

5. Image [Internet]. Is Nausea After Eating an Early Sign of Pregnancy?; [cited 2023 Oct 18]. Available from: https://www.whattoexpect.com/pregnancy/your-health/nausea-after-eating-early-sign-of-pregnancy/