What are the best foods to eat for morning sickness relief during pregnancy? What causes nausea and vomiting in pregnancy? Get tips on quick morning sickness relief.

What Causes Morning Sickness?

Not all women experience morning sickness the same way. Some feel queasy only occasionally, while others feel sick all day long but might never throw up. There are a few possible causes of morning sickness:

Hormones

The pregnancy hormone hCG peaks around the time morning sickness is the worst. Also, estrogen and progesterone levels rise during pregnancy, which relax the digestive tract muscles and make digestion less efficient (and might also cause heartburn).

Sensitivity to Odors

Your heightened sense of smell during pregnancy can make some scents sickening.

Excess Saliva

Experts suspect this is the body’s way of protecting your mouth, teeth, and throat from the corrosive effects of stomach acid, which can increase when you’re queasy.

Stress and Fatigue

Emotional stress and being very tired can trigger nausea.

First-Time Pregnancy

If your body hasn’t gone through a pregnancy before, the surge of hormones and other changes you’re experiencing might make nausea more likely.

Hot Weather

It can be hard to get comfortable when you’re pregnant, especially if you’re overheated.

Genetics

If your mom or sister had morning sickness, chances are better you will, too.

Quick Morning Sickness Relief

There’s so much to do when planning for your baby’s arrival. It’s essential to take time for yourself to rest and destress. Rushing and exhaustion tend to aggravate nausea. Remember to get enough sleep and keep your stress level in check with meditation or prenatal yoga. Keep crackers or cereal on your bedside table so you can have a snack before you fall asleep or right when you wake up. This can give you some morning sickness relief.

Best Foods for Morning Sickness

Nausea and vomiting are always unpleasant and stressful. For some women, it’s crucial to proactively eat certain foods to help treat morning sickness before it becomes more severe. Other expectant moms find relief with particular food and drinks when the queasiness kicks in. It’s also vital to eat and drink after vomiting to replace fluids, electrolytes, and calories.

Bland, Easy-to-Digest Foods

One of the oldest tricks in the book to help ease morning sickness is still a winner for a reason: bland foods during pregnancy are easy to digest. The B.R.A.T. diet consists of bananas, (white) rice, applesauce, and toast. These foods don’t have an overwhelming flavor, so they’re less likely to upset your stomach. The starch can also absorb stomach acids to help relieve the queasy feeling.

High-Protein Foods

Experts have found that protein-rich foods can help with nausea during pregnancy. Proteins like chicken, peanut butter, and beans can calm the waves of nausea by increasing a hormone called gastrin, which aids digestion. Other high-protein foods that help with morning sickness are hard-boiled eggs, hard cheeses, nuts and trail mix, lean beef, edamame, and Greek yogurt.

Cold Beverages and Snacks

Did you know hot foods and drinks are more likely to have an aroma that triggers your gag reflex? For a smell to be detected by your olfactory system, it needs heat, so the warmer something is, the more it will smell. Cold foods have less fragrance, so they might be more palatable when you experience nausea during pregnancy.

Other Foods and Drinks for Morning Sickness Relief

In addition to bland, easy-to-digest foods and high-protein options, there are several other foods and drinks that can help relieve morning sickness:

Ginger

Ginger is a natural anti-nausea remedy that can help settle your stomach. You can try ginger tea, ginger ale, or ginger capsules to ease morning sickness.

Carbonated Beverages

The bubbles in carbonated drinks can help relieve nausea by releasing gas and settling the stomach.

Herbal Teas and Broth

Sipping on warm herbal teas or broth can be soothing and provide hydration when you’re experiencing nausea.

Fruits and Vegetables High in Water Content

Staying hydrated is crucial when you’re dealing with morning sickness. Fruits and veggies like watermelon, cucumbers, and citrus fruits can help replenish fluids.

Peppermint

The menthol in peppermint can have a calming effect on the stomach and may help relieve nausea.

Foods High in Vitamin B6

Vitamin B6 has been shown to help ease morning sickness. Good sources include salmon, avocados, and poultry.

Conclusion

While morning sickness can be a real challenge during pregnancy, there are many foods and drinks that can provide relief. By focusing on bland, easy-to-digest options, high-protein foods, and other nausea-fighting ingredients, you can help settle your stomach and get the nutrients you and your baby need. Remember to listen to your body, stay hydrated, and don’t be afraid to try different remedies until you find what works best for you.