What to eat to relieve
Morning Sickness

Studies have proven that from an evolutionary point of view, nausea during pregnancy may be nature’s way of protecting the developing baby from toxins and the mother from illness. A bland diet high in both protein and carbohydrates and low in fat will surely help you through this period. Many aversions to particular foods are developed by pregnant women and these are usually the food varieties which carry illness or contain harmful chemicals. You could try to eat potato chips (crisps) or salted crackers to reduce nausea - they go down so well!

It has been suggested by some not to eat the fat free potato chips containing olestra, the fat substitute. Important nutrients have been proven to be carried out of your body prior to being digested because of this substance. Salt and vinegar chips are also said to ease nausea as many women experience queasiness and morning sickness due to their saliva glands excreting more saliva than usual. The excess saliva makes you feel sick and the salt on salt and vinegar chips dries this excess of saliva and therefore either reduces or totally eliminates the feeling of ill being. It may work for you - the only way you will know is to try it!

There are several other ideas by various experts in the field of nutrition and morning sickness, some of these are listed below.

Try gelatin-based desserts (such as Jell-O), ginger ale (non-diet), chicken broths, sugared decaffeinated or herbal teas, flavoured frozen desserts (popsicles),and pretzels.

Other stomach-friendly foods suggested by authors of morning sickness books are whole wheat bread, tahini, rice cakes, green apples and natural whole yoghurt. Teas of the chamomile, ginger or spearmint variety are also highly regarded. Other authors recommend foods high in carbohydrate for example rice, arrowroot cookies and Cheerios.

Chewing gum in between meals helps some women to reduce their morning sickness especially the milder mint or the ginger flavours which are both an excellent choice.

Eat as many carbohydrates as you can as they are useful for keeping your blood sugar levels up and reduce your symptoms of nausea. High carbohydrate foods (which empty quickly from stomach) include a baked potato without butter or filling, white rice, dry toast or cereals, bread, crackers, jello, fresh or canned fruit, jelly, plain pasta or noodles, mild vegetables and mashed potatoes. Some women say that carbohydrates are most appealing when they feel nauseated, however, one small study found that high-protein foods were likely to work better. Small and often, meals or snacks throughout the day ensure that your stomach is never empty.

You should have regular protein snacks such as low fat meats, seafood, nuts, eggs and beans which will reduce your morning sickness and nausea. Try either peanut butter on apple slices or celery, nuts, cheese, crackers, milk, cottage cheese and yoghurt.

Almonds are an excellent protein food and it's so easy to have a bag handy to dip into when you feel the need.

Try to avoid fatty foods, as they take longer to digest, especially during pregnancy. Rich, spicy, acidic, and fried foods can irritate your stomach and cause heartburn. Other foodstuffs to avoid are high fat and seasoned food as both smelling and eating these items can increase your nausea levels. Caffeine intake should be low due to the stimulation of the gastric secretions and strong vegetables such as Brussels sprouts, and broccoli should be avoided because of their strong smell when cooking.

Meal replacements in the form of drink shakes make for an interesting alternative protein intake and are an effective way to manage pregnancy nausea. They come in a powder form or a smoothie and contain all the essentials that your body needs. With hardly any preparation necessary - all you have to do is mix them up with the drink of your choice in one of the many appetising flavours available. They are not cheap to buy but discounts can be had for buying in bulk from health stores and some of the stores will let you try before you buy. I have met several pregnant women who say, after the initial forcing yourself to do it, and persevering for a few days, you will reap the benefits and start to feel a lot better.

A shake each morning and night, mixed with soy milk or whatever you choose to drink and blending with fresh fruits can make it more inviting and palatable. It is advisable to speak to your health care provider before trying this little known alternative which is a great boost for women feeling low on energy and is perfect for later on in your pregnancy when your uterus is heavy and you cannot digest normal food easily.

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