More than half of pregnant women experience nausea and vomiting during their pregnancy. Diet plays a crucial role in the frequency of these symptoms. Here are 5 easy tips, developed by nutritionists who are members of the Professional Order of Dietitians of Quebec, to help alleviate nausea during pregnancy.
1. Eat Upon Waking
Before even getting out of bed in the morning, take a small bite of easily digestible food to avoid having an empty stomach, such as a few crackers or dry cereal. Even 2 to 3 bites can make a big difference in the severity and frequency of morning sickness.
2. Have Multiple Small Meals or Snacks Every Two to Three Hours
Avoid getting too hungry and consuming heavy meals that take longer to digest by opting for several small snacks throughout the day. This reduces the frequency of nausea. However, make sure to choose high-quality foods. By dividing a regular meal into several small moments, you ensure that you're eating enough while managing your nausea.
Prioritize snacks composed of natural foods rather than processed ones to avoid potential health complications.
3. Avoid Strong Odors Like Garlic, Coffee, and Spicy Foods
Try to avoid cooking smells by opting for non-cooked meals, airing out the room, or asking someone else to prepare your meals when possible. When you're very sensitive to nausea, even simple smells can trigger vomiting. Don't hesitate to go outside for fresh air or move to another room in the house when odors bother you.
4. Significantly Reduce Fatty Foods and Fried Foods
Fats slow down digestion and stomach emptying. People who consume high-fat foods often experience nausea after meals. It's therefore best to limit your consumption of fatty foods during pregnancy.
5. Try Ginger and Lemon Infusions
This habit will also help you stay hydrated between meals, which can alleviate nausea. Sip on a hot or cold ginger and lemon infusion to soothe your stomach. Ginger is renowned for its anti-nausea properties and is appreciated by many pregnant women. Consult your pharmacist to determine if this approach is suitable for your case.
By following these simple tips, you can alleviate nausea during your pregnancy and fully enjoy this special time. Remember to consult your healthcare professional for personalized recommendations based on your situation.