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snacks for pregnancy

Pregnancy Snacks To Help Nausea and Morning Sickness


Morning sickness and nausea are two very common side effects of pregnancy, affecting approximately 80% of women in their first trimester and 10% of women throughout their entire pregnancy! Although very common and generally nothing to worry about, morning sickness and prolonged periods of nausea are not pleasant, and it can be challenging to eat enough food, especially if you are also experiencing food aversions. Here are some tips to help you if you are experiencing nausea or morning sickness during your pregnancy. 

Speak To Your Doctor About Your Nausea And Morning Sickness

Although morning sickness and nausea in pregnancy are common, it is still important to discuss your symptoms with your doctor. At the very least, this will help to put your mind at ease, but if you are experiencing severe morning sickness, then it could reveal hyperemesis gravidarum, a very form of morning sickness that could require medical intervention to keep you hydrated and to ensure you are eating enough food. 

Ensure To Drink Plenty Of Fluids 

Vomiting can easily lead to dehydration, and dehydration can lead to more nausea. Try to be proactive about staying hydrated by sipping on water throughout the day. If you find water hard to stomach, try soda water, lemon water, or even herbal teas. It’s easy to lose track of how much you’re drinking, so you may want to keep a tally on your phone or on a notepad so you can easily see what you have drunk throughout the day. 

Eat Smaller Meals More Regularly 

Although eating may be the last thing on your mind, it is essential to feed your body and your growing baby. Many pregnant women find that having an empty stomach makes their morning sickness worse, so you may want to try and eat smaller meals more regularly throughout the day and to keep plenty of pregnancy snacks on hand, even at night time. 

Take Note Of Your Trigger Foods

As well as food cravings, many pregnant women also have food aversions, which can exacerbate their morning sickness symptoms. As you learn what your trigger foods are, write them down and avoid them wherever possible. Some common trigger foods include fried and greasy ingredients, coffee, spicy foods, and anything with a strong odor. 

Three Of The Best Snacks For Morning Sickness And Nausea 

If you’re feeling extremely nauseous, then any food you can stomach is better than none. However, some snacks are better at curbing your morning sickness symptoms than others. Here are a few you may want to try. 

Anything Containing Ginger 

It’s a well-known fact that ginger can help to ease nausea. If you can stomach something sweet, then try a handful of candied ginger or dark chocolate coated ginger, which will provide you with important calories and an energy boost. If your stomach isn’t able to tolerate anything solid, then sipping on ginger tea or taking a ginger supplement could also help. 

Dried Fruits

Dried fruit is a great way to consume important nutrients, especially if you find fresh fruit unappealing or hard to get through. Some pregnant women also find wet and juicy foods trigger their nausea, in which case dried mango slices, dried apricots, or dried banana chips can be a lifesaver! If neither dried fruit nor fresh fruit is appealing, then frozen fruit is another option to try. 

Almonds or Almond Butter

Almonds are a dry and relatively bland nut, which makes them a good snack for women experiencing nausea or morning sickness. Whether eaten raw or as nut butter, a serving of almonds also provides important folic acid and essential calories. For the ultimate protein-carbohydrate combo, why not try spreading nut butter onto some banana chips or apple slices? 

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